WARM-UP
BEFORE YOU START MAKING THEM MUSCLES, YOU NEED TO WARM-UP AND STRETCH.
LET'S GO!
1 MIN X ACTIVE HANG
12 X L-TUCK
Grab the pull-up bar into a dead hang. Engage your core muscles, keep the waist and shoulders stable and strong. Bring your knees close to your chest by using your core muscles and lower them back down. Do not swing.
30 SEC X ONE ARM CHIN-UP SWITCH
Pull yourself up to a chin-up. Shift all your weight to one arm and hold for 2-3 seconds. Then switch to the other arm and repeat.
MAX X SWAN HANG
BREAK TIME
1 MIN X /EACH LEG/ CURTSY LUNGE HOLD
1 MIN X V HOLD
2 MIN X SUMO SQUAT HOLD
30 SEC X /EACH LEG/ ONE LEG SIDE PLANK
SHORT BREAK
1.5 MIN X BEAR PLANK
45 SEC X /EACH SIDE/ UNDERSWITCH HOLD
MAX X CRAB MARCH
45 SEC X REVERSE PLANK
5 MIN BREAK
2 X 1 MIN LONG PLANK
1 MIN X SUPERMAN PALMS FACING
45 SEC X PIKE HOLD
MAX X SIDE PLANK
WELL DONE!