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Quick Bodyweight Day 1

By @Andres

Day 1

Warm Up

Treadmill
10-12 mins
Rings Turned Out Support Hold
30-45 s
Scapular Pulls
6-8 reps
Hanging Shoulder Rolls
6-8 reps
Bodyweight Squat
8-10 reps

Rest 90 seconds

Exercise A

Db Split Squat R
8-10 reps
Db Split Squat L
8-10 reps

Rest 60 seconds

Goblet Squats
8-10 reps

Rest 60 seconds

Db Split Squat R
8-10 reps
Db Split Squat L
8-10 reps

Rest 60 seconds

Goblet Squats
8-10 reps

Rest 60 seconds

Exercise B

Pull Up
8-10 reps

Rest 90 seconds

Chin-ups
8-10 reps

Rest 90 seconds

Pull Up
8-10 reps

Rest 90 seconds

Chin-ups
8-10 reps

Rest 90 seconds

Exercise C

Archer Row
8-10 reps

Rest 90 seconds

One Arm Row
8-10 reps

Rest 90 seconds

Archer Row
8-10 reps

Rest 90 seconds

One Arm Row
8-10 reps

Rest 90 seconds