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Workout 1
Exercise Beginner Intermediate Advanced
A1- Squat to bench Prisoner Squat Jump Squat
Reps=15
Rest= 60 seconds Reps=15
Rest= 45 seconds Reps=15
Rest= 45 seconds
Lying hip
extension Lying hip extension Single Leg hip
extension
Reps=12
Rest= 60 seconds Reps=12
Rest= 45 seconds Reps=8 each leg
Rest= 45 seconds
Mountain Climber Jumping mountain
climber Jumping mountain
climber
Reps=10
Rest= 60 seconds Reps=15
Rest= 45 seconds Reps=30
Rest= 45 seconds
Bench Push up on
knees Bench pushup on toes Clap Pushup
Reps=12
Rest= 60 seconds Reps=15
Rest= 45 seconds Reps=12
Rest= 45 seconds
Side step Side lunge Side lunge with
arm raise
Reps=16, 8 each side
Rest= 60 seconds Reps=8 each side
Rest= 45 seconds Reps=8 each side
Rest= 45 seconds
Tricep wall push Tricep push up on
knees Triceps pushup on
toes
Reps=15
Rest= 60 seconds Reps=15
Rest= 45 seconds Reps=12
Rest= 45 seconds
Prone hold on
knees Prone hold on toes 4 point Prone hold
pushup
Reps=30 sec
Rest= 60 seconds Reps=60 sec
Rest= 45 seconds Reps=10 each side
Rest= 45 seconds
Half Split squat Split squat Plyometric split
squat
Reps=8 each leg
Rest= 60 seconds Reps=8 each side
Rest= 45 seconds Reps=20
Rest= 45 seconds
A2-
A3-
B1-
B2-
B3-
C1-
C2-