Level 8 – Day 7

Last workout of the program! I'll be writing a follow-up retro on this shortly.

Day 7 Reps Sets Rest time
Full body workout Squats 25 4 Enough
Full body workout Jump squats 10 3 Enough
Full body workout Lunges Max 3 enough
Full body workout Oneleg hiptrusts 10 each leg 3 enough
Full body workout Calf raises 10,10,20 4 enough
Full body workout Skin the cat (couldn't do) 5 3 enough

Level 8 – Day 5

Day 5 Reps Sets Rest time
Full body workout Clap pull ups (not there yet) 5 3 Enough
Full body workout Clap dips (I thought I had no equipment, but thinking about it now, I actually do) 7 3 enough
Full body workout Dips 2o (bench) 4 Enough
Full body workout Pull ups 10,7,5,5 4 Enough
Full body workout Diamond push ups 13 3 Enough
Full body workout Hindui push ups 10 3 Enough
Full body workout Australian archery pull ups (door pull up bar not wide enough) 6 each side 3 Enough
Full body workout Straddle elbow lever (couldn't do due to inflexibility) 10s 3 Enough
Full body workout Full dragon fly negatives 4 4 Enough
Full body workout L-hang flutter kicks 10s 3 enough

 

Level 8 – Day 3

Today's workout took a while! I was very happy to do 4 sets of 10 chin ups in a row. Progress!

Day 3 Reps Sets Rest time
Full body workout Wall handstand without assist 7s 3 enough
Full body workout Explosive pull ups 4 4 enough
Full body workout Dips (bench) 20 4 enough
Full body workout Chin ups 10 4 Enough
Full body workout Double Single clap push ups 5 5 Enough
Full body workout Straight bar dips 12 3 Enough
Full body workout Wall handstand push ups (narrow) 5 5 Enough
Full body workout Pseudo plank push ups 5 5 Enough
Full body workout Full dragon fly negatives 4 4 enough
Full body workout One leg dragons 4 each leg 3 enough
Full body workout Bar leg raises 5 5 enough

Level 8 – Day 1

Things are getting a lot more serious with this level, and I might have to do it again before progressing on more advanced levels.

Day 1 Reps Sets Rest time
Full body workout Wall walks 3 4 Enough
Full body workout Wall handstand without assist 7s 3 Enough
Full body workout Muscle up negatives (don't have equipment)
2 7 Enough
Full body workout Straight bar dips 12 4 Enough
Full body workout Explosive pull ups 4 4 Enough
Full body workout Pull ups 10

10,7,5,5

4 Enough
Full body workout Side to side pull ups (don't have equipment)
4 each side 4 Enough
Full body workout Double Single clap push ups 4 4 Enough
Full body workout Wall handstand push ups (narrow range) 5 5 Enough
Full body workout Diamond push ups 13 3 enough

Level 7 – Day 7

Again, I am three days late reporting on this. I need to build a more solid habit of reporting my progress. This workout was particularly quick and easy.

Day7 Reps Sets Rest time
Full body workout Oneleg dragons 3 each leg 3 enough
Full body workout Frogstand 15s 3 enough
Full body workout Squats 25 4 Enough
Full body workout Jump squats 10 3 Enough
Full body workout Lunges Max 3 enough
Full body workout Oneleg hiptrusts 10 each leg 3 enough
Full body workout Calf raises 10,10,20 4 enough
Full body workout Superman raises 10 2 enough

Level 7 – Day 5

I am one day late for this training - shame on me!

My aunts saw me over the past couple of days, and they commented that I look like more fit. Glad to hear from others that they can feel change is happening!

Full body workout Wall handstand push ups (narrow range) 5 4 Enough
Full body workout One leg dragons 3 each leg 4 enough
Full body workout Straddle dragon negatives 4 4 enough
Full body workout Clap dips 5 5 enough
Full body workout Diamond push ups 12 3 enough
Full body workout Straight bar dips 10 4 enough
Full body workout Hindui push ups 10 4 enough
Full body workout Pike push ups 10 2 Enough
Full body workout One leg l-hang 12s 4 enough

Level 7 – Day 3

Admittedly, I don't feel as excited about working out as I used to, but that doesn't mean at all that I'll stop! Here was the workout for the day:

Day 3 Reps Sets Rest time
Full body workout Wall handstand without assist 5s 3 Enough
Full body workout Wall handstand push ups (very small range) 5 4 enough
Full body workout Frogstand 10s 5 enough
Full body workout Explosive chin ups 4 4 enough
Full body workout Diamond push ups 12 3 enough
Full body workout Pull ups burnout Max (6,6,6,6) 4 enough
Full body workout Dips 20 (bench, 10 both feet, 5 left foot only, 5 right foot only) 3 enough
Full body workout Clap push ups 6 4 enough
Full body workout Pseudo push ups 5 5 enough
Full body workout Windshield wipers on the ground 8 each side 3 enough
Full body workout Straight leg raises 10 3 enough

Level 7 – Day 1

My last workout before flying out to Lebanon tomorrow!

Day 1 Reps Sets Rest time
Full body workout Wall walks 3 4 Enough
Full body workout Wall handstand without assist 3s 4 Enough
Full body workout Dips (on bench) 20 3 Enough
Full body workout Decline push ups 10 3 Enough
Full body workout Explosive pull ups 3 4 enough
Full body workout Pull ups 8, 8, 6, 6 4 enough
Full body workout Very slow chin ups 4 3 enough
Full body workout One leg l-hang 12s 4 Enough
Full body workout Bent knees windshield wipers (was not done very well) 6 each side 2 enough
Full body workout Straddle dragon negatives 4 3 enough

Level 6 – Day 7

As I was about to do this workout yesterday in the garden just outside our house, I locked myself out and had to jump over the fence to get back in. It was a good way to warm up, I guess ­čśŤ

Day 7 Reps Sets Rest time
Full body workout One leg dragon negatives 3 each leg 3 enough
Full body workout Frogstand 5 sec 5 enough
Full body workout Squats 20 4 Enough
Full body workout Jump squats 10 3 Enough
Full body workout Lunges Max (26 steps) 3 enough
Full body workout One  leg hip thrusts 8 each leg 2 enough
Full body workout Calf raises 10,10,20 4 enough
Full body workout Superman raises 10 2 enough
Full body workout Superman hold 10s 2 enough

Level 6 – Day 5

Pull ups are feeling easier!

Day 5 Reps Sets Rest time
Full body workout One leg wall assisted handstand 10s 3 Enough
Full body workout Frog stand 5 seconds 5 enough
Full body workout Pike push ups 8 3 Enough
Full body workout Straight bar dips 8 3 Enough
Full body workout Pull ups 6 4 enough
Full body workout Chin ups 6 2 enough
Full body workout 4 minute plank enough