Diamond Pushup

Wide-grip Pushup

Elevated Pushup

Basic Pushup

Pike Pushup

Hip Pushup

Fly PsUp

Uneven Wall HS-PsUp

Wall Pushup

Wall HS-PsUp

Elevated Pike-PsUp

Wall Pike-PsUp

Hindu Pushup

Elevated Hip-PsUp

Tigerbend Pushup

Wall Sweep

1hand HS-PsUp

1hand HS

Wall Hanstand

1hand Wall HS

Hand Stand Pushup

Head Stand

Free Handstand

Tigerbend HS-PsUp

Wall Hip-Pushup

Plank to HS

Straddle to HS

L-sit to HS

HS Press

Full Plank PsUp

Frog PsUp

T-plank PsUp

S-plank PsUp

Full Plank

Walking S-plank

Uneven Pushup

Fruit Pushup

1-hand PsUp

Stradle Plank

Jump S-plank

Advanced T-Plank

Bridge Pushup

Jump Pushup

Back Clap PsUp

Tuck Plank

Lsit to T-Plank

Frog Stance

L-sit

The Locust

1-hand 1-leg PsUp

1hand Clap-PsUp

Clap Pushup

Straddle Sit

3 Clap PsUp

Jump HS-PsUp

Hand-Bridge

Ground Exercises (Bi tp di mt t)

Superman

Beggar sit

Basic Inverted Row

Chin Up

Pull Up

L-sit PlUp

V PlUp

Alternate Grip PlUp

Supported 1Arm-CnUp

1-Arm CnUp

Around the Word PlUp

Side to Side PlUp

ABC PlUp

Wide PlUp

Clap PlUp

Toe Touch PlUp

Plyo PlUp

Chest PlUp

Muscle Up

Head Banger

Chest Banger

Monkey Pull Up
Elevated I-Row

Hip I-Row

T-Front-lever Row

Tuck Front-lever
Bar hang

Clap 1-Arm CnUp

Slow MsclUp

1-Arm MsclUp

Flying Crunches

Inverted PlUp

S-Front-lever Row

Front-lever Row

Straddle Front-lever

Front-lever

Front-lever PlUp

Thigh to Bar PlUp

Bar Swing
Lever Bicycle

Tuck Back-lever

Straddle Back-lever

Propeller

Thigh to Bar

WindShield Wiper

Toe to Bar

Hanging Kicks

Knee to Elbow

Back-lever

Back-lever PlUp

Plyo Dips

L-sit Dips

Triceps Dips

Dips

Tuck Dips

Front Dips

Back Dips

Swing Dips

Uneven Dips
Leg Raises

Tt c nhng bi tp mt t 1 khi
hon thin th bt u em p dng
trn x, kh (v nguy him) s
tng thm 1 bc.

Bar Exercises (Bi tp dng x n v kp)

Basic Leg-raises

Basic Ab-crunch

Basic Bicycle

Ab-plank

Side-plank

Back-bridge

Advanced Ab-crunch

Heel Touch

Toe-touch

Sit Up

Toe-Touch Twist

Advanced Ab-plank

Advanced Side-plank

Suicide Situp

Inverted Side-crunch

Hollow

Standing Side-Crunch

Superman

Hand-bridge

Inverted Situp

Human Flag

Propeller

Thigh to Bar

Dragon-Flag

WindShield Wiper

Toe to Bar

Hanging Kicks

Knee to Elbow

Bridge Stand Up
Leg Raises

Phn ny l s si nht cng bi v s

bi tp cho n a dng nht. Ch nn
tp trung vo bi tp no tin nht
v a thch nht.

Core (vng trng tm)

Squat

Squat High-Jump

Lunges

1leg Lunges

Shrimp StandUp

Pistol StandUp

C th ni i vi phn chn ch c 2
bi tp l Pistol Squat v Shrimp
Squat. Cn li cch train phn chn
ch c th dng cc bi sc bt nh
Squat High Jump (bt cc nhy cao),
50m Sprint (chy tng tc 50m). Nu
cc bn s thy khng c vn
ng vin chy tng tc no c chn
(hay body) nh ht.

Shrimp Squat

Pistol Squat

CanonSquat

Legs (Chn)