Description
perform each excercise 1 after the other with NO rest, go back to 1st excercise with No rest and repeat until time is up. First time start at 3 reps per set (except for pullups, do 1 or 2) for 15 minutes, then go up to the same rep scheme for 20 minutes the next 2 times. After that go up to 4 reps per set ( except for pullups, do 2-3) for 15 minutes once, then go up with same rep scheme to 20 minutes the next 2 times. Keep following this pattern increasing reps by 1 rep per set for as long as you want. If you have a weighted vest, use on the 2nd 20 minute day.
Exercise Routine
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Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g...Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the ground. When you feel a good stretch in your chest and shoulders hold for 1 second and press up back to the starting position. Exercise description by Michael Diebler. (less)
Routine:
Set 1: 3 reps
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Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees g...Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees go past your toes. Exercise description and photo by Michael Diebler. (less)
Routine:
Set 1: 3 reps
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Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ...Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help on the last few reps. You can also add weight by using a special Dip Belt. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 1 reps
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Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart...Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum! Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 3 reps
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