Workout

index

My Workout

PUSH P/U Push-ups M/P Military Press CG-P/U Close-grip Push-ups DIP Dips WG-P/U Wide-grip Push-ups	LEGS SQ Squats C/R Calf Raises S/Lun Side Lunges HIPX Hip Extensions BSS Bulgarian Split Squats	PULL C/U Chin-ups ROW Rowing WG-C/U Wide-grip Chin-ups CG-ROW Close-grip Rowing TOWL Towel Curls	CORE R/C Reverse Crunch S/B Side-bridges PSU Pike Sit-ups SCIS Beach Scissors BIC Bicycles
Push Sets: P/U, M/P, CG-P/U, DIP, WG-P/U Leg Sets: SQ, C/R, S/Lun, HIPX, BSS Pull Sets: C/U, ROW, WG-C/U, CG-ROW, TOWL Core Sets: R/C, S/B, PSU, SCIS, BIC Push/Leg Circuits: P/U, SQ, M/P, C/R, CG-P/U S/Lun, DIP, HIPX, WG-P/U, BSS Pull/Core Circuits: C/U, R/C, ROW, S/B, WG-C/U PSU, CG-ROW, SCIS, TOWL, BIC Push/Leg Circuits: P/U, SQ, M/P, C/R, CG-P/U S/Lun, DIP, HIPX, WG-P/U, BSS Pull/Core Circuits: C/U, R/C, ROW, S/B, WG-C/U PSU, CG-ROW, SCIS, TOWL, BIC		Push Sets: P/U, M/P, CG-P/U, DIP, WG-P/U Leg Sets: SQ, C/R, S/Lun, HIPX, BSS Pull Sets: C/U, ROW, WG-C/U, CG-ROW, TOWL Core Sets: R/C, S/B, PSU, SCIS, BIC Push/Leg Ladders: P/U, C/R, CG-P/U, HIPX, WG-P/U Pull/Core Ladders: C/U, S/B, WG-C/U, SCIX, TOWL Leg/Push Ladders: SQ, M/P, S/Lun, DIP, BSS Core/Pull Ladders: R/C, ROW, PSU, CG-ROW, BIC

NOTES:

Full workout = 5 exercises X 7 minutes each = 35 minute workout total.
Sets = Max reps, max intensity (push-ups with feet elevated, etc), 60 second pause, 7 min per exercise or in circuit.
Ladders = Do 1 rep, rest 1-1/2 seconds X rep count, increment reps until near failure, then back down ladder.
Circuits = start at some low rep count and do all 10 exercises in circuit, no rest pauses, then increment/maintain/decrement rep count each circuit.