Full-body max-strength circuits.
Warm-Up: Jump Rope or Run 2:00 3 rounds of: 15 Push-Ups 20 Squats 15 Glute-Bridge Workout: L-sit to Tuck Planche - If you don't have access to parallettes, you can perform these on two chairs placed around shoulder-width apart. Hold an L-sit for a count of five (or a bent-knee sit, if you can't hold a perfect L), then raise into a tuck planche for a count of five (an easier progression would be to raise your hips and place your feet on the parallettes or chairs). Lower back into the L-sit in a slow and controlled manner for a count of four, then repeat the sequence until you get to a count of one. Move to the next exercise immediately. Max-set Frenchies: Perform a regular Pull-up , but hold the top position for a count of 5, lower completely, then raise back to the top and lower halfway and hold for a count of 5, lower, raise to the top, then lower to 3/4 position for a count of 5. This counts as one rep. Perform as many as you can before your form falters. Move immediately to the next exercise. 10 Handstand Push Ups , Full Range of Motion. Take as much rest as needed to complete all the reps with good form, then move immediately to the next exercise. 10 Pistols or weighted pistols, each leg. Add weight as needed to make the 9th and 10th rep challenging. Repeat this strength circuit 3 times with 2:00 rest between circuits. Post max-rep results, any weight added, and general thoughts to comments.
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