Day
Warm Up 1
Pull Ups
5 sets of 5–15 reps
Pistol Squats
5 sets of 5–15 reps
Australian Rows
3 sets of 5–15 reps
Shoulder Walks
3 sets of 10–20 reps
Dips
1 activator set of 10–30 with 3–5 back up sets
Ring Bicep Curls
1 activator set of 10–30 with 3–5 back up sets
Push Ups
1 activator set of 10–30 with 3–5 back up sets
Lunges
3 sets of 10–30 reps per side
Air Squats
1 activator set of 10–30 with 3–5 back up sets
A1 Hollow Body
3 sets of 10–20 seconds
A2 Candlesticks
3 sets of 10–30 reps
A3 Russian Twists
3 sets of 10–30 reps
Warm Up 2
Archer Push Ups
5 sets of 5–15 reps per side
Straight Bar Dips
3 sets of 5–15 reps
Frog Jumps
3 sets of 5–15 reps
Chin Ups
1 activator set of 10–30 with 3–5 back up sets
Australian Rows
1 activator set of 10–30 with 3–5 back up sets
Skullcrushers
1 activator set of 10–30 with 3–5 back up sets
Jump Squats
3 sets of 5–10 reps
Cossack Squats
3 sets of 5–15 reps per side
A1 Sumo Squats
3 sets of 10–30 reps
A2 Horse Stance
3 sets of 10–20 seconds
B1 Knee Raises
3 sets of 5–15 reps
B2 Oblique Knee Raises
3 sets of 5–15 reps each side
B3 Flutter Kicks
3 sets of 10–30 reps
B4 Plank
3 sets of 10–20 seconds
Archer Pull Ups
5 sets of 5–15 reps per side
Australian Rows
3 sets of 5–15 reps
Hang Holds
3 sets of 5–15 seconds each hold
Ring Halo Pull Ups
1 activator set of 10–30 with 3–5 back up sets
Straight Bar Dips
1 activator set of 10–30 with 3–5 back up sets
Hindu Push Ups
1 activator set of 10–30 with 3–5 back up sets
Pistol Squats
5 sets of 5–15 reps
Lunges
3 sets of 10–30 reps per side
Air Squats
1 activator set of 10–30 with 3–5 back up sets
A1 Knee Raises
3 sets of 5–15 reps
A2 Oblique Knee Raises
3 sets of 5–15 reps each side
A3 Flutter Kicks
3 sets of 10–30 reps
A4 Plank
3 sets of 10–20 seconds
Archer Push Ups
5 sets of 5–15 reps per side
Straight Bar Dips
3 sets of 5–15 reps
Frog Jumps
3 sets of 5–15 reps
Chin Ups
1 activator set of 10–30 with 3–5 back up sets
Australian Rows
1 activator set of 10–30 with 3–5 back up sets
Skullcrushers
1 activator set of 10–30 with 3–5 back up sets
Jump Squats
3 sets of 5–10 reps
Cossack Squats
3 sets of 5–15 reps per side
A1 Sumo Squats
3 sets of 10–30 reps
A2 Horse Stance
3 sets of 10–20 seconds
B1 Hollow Body
3 sets of 10–20 seconds
B2 Candlesticks
3 sets of 10–30 reps
B3 Russian Twists
3 sets of 10–30 reps