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BoostcampPNG

MAN OF STEEL (Gym Version)

by Ikram Shopan
1 athletes joined

Program Description

Enhancing raw strength, explosive speed, and endurance while fostering agility and flexibility. This program is a personalized creation, meticulously crafted from my own experiences and tailored to my specific needs. While I am not a professional, I invite anyone interested to explore and adapt this regimen to their own fitness journey

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Bodyweight Fitness, Powerbuilding, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 13, 2025 09:37
  • Last Edited
    Jan 28, 2025 11:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
-
12
Dead Hang
3
60-90 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
3
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
-
12
Dead Hang
3
60-90 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
-
12
Dead Hang
3
60-90 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
-
12
Dead Hang
3
60-90 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
-
12
Dead Hang
3
60-90 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
-
12
Dead Hang
3
60-90 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
-
12
Dead Hang
3
60-90 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
-
12
Dead Hang
3
60-90 secs
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
3
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
3
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
3
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
3
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
3
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
3
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
3
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30-40 mins
-
Week 1
1 / 15 Weeks
Day 2
1
Jump Rope
1 Set
50-100 Reps
-
2
World's Greatest Stretch
4 Sets
1 mins
-
3
Arm Circle
2 Sets
20 Reps
-
4
Downward Dog to Lunge
1 Set
2 mins
-
5
Run
1 Set
60-90 mins
@9
Day 4
1
Jump Rope
1 Set
50-100 Reps
-
2
World's Greatest Stretch
4 Sets
1 mins
-
3
Arm Circle
2 Sets
20 Reps
-
4
Downward Dog to Lunge
1 Set
2 mins
-
5
Shadow Boxing
1 Set
30-40 mins
-
Day 3
1
Jump Rope
1 Set
100-150 Reps
@8
2
World's Greatest Stretch
4 Sets
10 Reps
-
3
Arm Circle
2 Sets
20 Reps
-
4
Downward Dog to Lunge
2 Sets
20 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Hack Squat
3 Sets
8-12 Reps
@9
7
Chin-Up (Weighted)
3 Sets
AMRAP
@9
8
Candlestick
3 Sets
AMRAP
@9
9
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
10
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
11
Elevated Pike Press
3 Sets
AMRAP
@9
12
Dip (Weighted)
3 Sets
AMRAP
@9
Day 5
1
Jump Rope
1 Set
100-150 Reps
-
2
World's Greatest Stretch
4 Sets
10 Reps
-
3
Arm Circle
2 Sets
20 Reps
-
4
Downward Dog to Lunge
1 Set
20 Reps
-
5
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
6
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@9
7
Pull-Up (Weighted)
3 Sets
AMRAP
@9
8
Hip Adductor (Machine)
3 Sets
12-15 Reps
@9
9
Deficit Push Up
3 Sets
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@9
11
Leg Raise (Captain's Chair)
3 Sets
AMRAP
-
12
Dead Hang
3 Sets
60-90 secs
@9
Day 1
1
Jump Rope
1 Set
100-150 Reps
@8
2
World's Greatest Stretch
4 Sets
10 Reps
-
3
Arm Circle
2 Sets
20 Reps
-
4
Downward Dog to Lunge
1 Set
20 Reps
-
5
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
6
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@9
7
Pull-Up (Weighted)
3 Sets
AMRAP
@9
8
Hip Adductor (Machine)
3 Sets
12-15 Reps
@9
9
Deficit Push Up
3 Sets
AMRAP
@9
10
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
@9
11
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@9
12
Dead Hang
3 Sets
60-90 secs
@9
Day 6
1
Jump Rope
1 Set
100-150 Reps
-
2
World's Greatest Stretch
4 Sets
10 Reps
-
3
Arm Circle
3 Sets
20 Reps
-
4
Downward Dog to Lunge
1 Set
20 Reps
-
5
Shadow Boxing
1 Set
30-40 mins
-