Workout examples & Structures

Warm up 00:05 – 01:24

• Few minutes of light jogging

• Dynamic warm up/preparation (Couple of rounds with around 10 reps each exercise)

Intermediate level: 1-3 minutes rest between exercises:

Back/Biceps 01:25 – 03:14

• Pull Ups: 2-3 sets, 10-15 reps

• Chin Ups/Grips variation: 2-3 sets, 10-15 reps

• Back Extensions (or Reverse hyperextensions): 3-5 sets, 10-15 reps

Shoulders 03:15 – 04:23

• Pike/Shoulder Push Ups: 4-5 sets, 8-15 reps

• Inv. Row (elbows high) & / or Rv. Crucifix/ Cross: 4-5 sets, 8-12 reps

Chest/Triceps 05:56 – 07:02

• Dips: 3-5 sets, 10-20 reps

• Staggered Push Ups: 3-5 sets, 8-14 reps each side

• Decline Push Ups: 5 sets, 10-15 reps

Legs/glutes 04:25 – 05:55

• Jumping squads: 2-3 sets, 8-12 reps

• Bulg. Slip squats or Assisted One Leg Variation: 2-3 sets, 6-10 reps (with optional alternation between
workouts)

• Hip Thrust: 3-5 sets, 8-12 reps

• Calf Raises on Platform (one or two legs): 5 sets, 10-15 reps

Abs/Core 07:03 – 08:08

• Hanging Knee Raises or Seated Jack Knife: 3sets, 8-12 reps

• Alternating/Crossing Toe Touches: 3 sets, 6-8 reps each side

• Reverse Crunches: 3 sets, 8-12 reps

• Plank Variations: knee to elbow & side planks, 3-5 sets, 6-10 reps

More challenging routines (around 30s – 2minutes rest)

Back/biceps 01:25 – 03:14

• Pull Ups: 3-5 sets, 10-20 reps

• Chin Ups: 3-5 sets, 10-20reps

• Back Extensions (or Reverse hyperextensions): 3-5 sets 10-15 reps

(optional) Hanging Curls / Head Bangers: 2-3 sets 8-12 reps

Shoulders:

• HSPU: 5 sets 8-15 reps

• Reverse Crucifix Push Ups / Assisted Victorian cross: 3-5 sets, 8-12 reps

• Inverted Row (elbows high/out): 2-3 sets, 8-12 reps

Chest/triceps:

• Ply Push Ups: 2-3 sets, 10-12 reps

• Straight bar or Standard dips: 2-3 sets, 10-20 reps

• Slide to Side Push Ups: 3-5 sets, 8-14 reps

• Decline Push Ups: 5 sets, 10-15 reps

(Optional) Triceps Extensions 3-5 sets, 8-12 reps

Legs/Glutes 04:25 – 05:55

• Jumping Squats (Plyo): 2-3 sets, 8-12 reps

• Pistol Squads: 2-3 Sets, 6-10 reps

• Hip Thrust (One-Leg): 2-3 sets, 8-12 reps

• Calf Raises (One-Leg): 4-5 sets, 10-15 reps

• (Bulg. Split Squad additionally or as alternation between workouts)

Abs/Core 07:03 – 08:08

• Hanging Leg Raises: 3-5 sets, 6-10 reps

• Alternating/Crossing Toe Touches: 2-3 sets, 6-10 reps each side

• Reverse Crunches: 2-3 sets, 8-12 Reps

• Plank Variation: knee to elbow, 3-5 sets, 6-8 reps each side

• Side planks: 3-5 sets, 8-12 reps each side

“How often can I exercise?” / workout Structures 09:27 – 10:15

Its depending on level/experience/intensity of workouts/total exercise & volume (total, sets and reps). A
balance between performance/recovery.

And personal preference of exercising:

When, what & how often you want to exercise?

- Full body workouts (full body worked with a few exercises for each part – every workout).

Approx. Every 2nd or 3rd day (Gap/recovery between as the same moves/muscles will be worked each
time). Also depending on the parameters mentioned above. Find a balance that works.

- Split – muscle Group/Push & Pull, etc.

Try find somewhere around 2-3 times a week per group/moves then work from there eventually
change/adjust.

Example of splits:

- Lower body & upper body alternated between days

(Lower-upper-lower-rest-upper-lower-upper) or (lower-rest-upper-rest-lower-rest-upper) etc.

6 or 4 workouts a week & 1 or 3 days rest = each muscle group worked 3 times or twice.

- Push/Pull (upper body) / legs & glutes split.

(Push = chest/shoulders/triceps primary

pull = back/biceps primary)

Performed 2x a week (3+3 workouts a day’s = each muscle group trained 2x).

Legs/glutes can of course also be combined with the other days.

Abs/core: incorporated/combined in a few workouts per week.