1 Set =

10 wide grip pull-up
10 narrow grip chin-ups
10 one arm Australian chin-up (10 each side)
20 weighted crunches
20 hanging leg raises
10 lat pull-downs (body weight)
10 reverse fly’s on rings
20 weighted crunches
20 hanging leg raises
Hand stands, 5 minutes, working on balance and core strength – a lot of up and down.
10 dragon flags

1 set down, 2 more to go.

This is a nice workout, keep it moving and keep the heart rate up. try to limit time between exercises to about 15 seconds.

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