Overcoming Gravity
by Steven Low
84 athletes joined
The Bible of bodyweight fitness and calisthenics training
4.11
(9 ratings)
Program Description
WHO IS THIS PROGRAM FOR?
Overcoming Gravity is a comprehensive program for beginners who want to become advanced at bodyweight fitness, and offers people with more experience a clear path to progress in gymnastics exercises and holds. The app provides 5 program templates with different goal-specific structures.
For users who own the Overcoming Gravity book, the app provides a smooth interface for designing and tracking routines, so you have more time to focus on your workouts. While not required, it is strongly recommended that you read and reference the book for full context and details.
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
10 weeks
Days Per Week
3 days
Time Per Workout
45 minutes
Variation
Variation 1
Variation 2
Variation 3
Variation 4
Variation 5
Full Body
Program Length
10 weeks
Days Per Week
3 days
Recommended Days
Mon, Wed, Fri
Variation Description
- Generally best for beginners and intermediates for strength and hypertrophy
- Tends to be best for overall strength in the long run
- Distributed rest days best for recovery and leaves weekends free for other activities
- Recommended workout days: Monday, Wednesday, Friday
- Repeat program indefinitely
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Day 1
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 1
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 1
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 1
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 1
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 1
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 1
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 1
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 1
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 1
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 2
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 2
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 2
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 2
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 2
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 2
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 2
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 2
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 2
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 2
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 3
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 3
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 3
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 3
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 3
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 3
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 3
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 3
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 3
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
Day 3
1
Burpees
1
10-20
2
Crawling
1
60 secs
3
Wrist Prep
1
1
4
Band Shoulder
1
1
5
Bodyweight Squat
1
10-20
6
Support Hold
1
60 secs
7
Skin The Cat
1
5
8
Plank
1
30-60 secs
9
Both Side Planks
1
30-60 secs
10
Reverse Planks
1
30-60 secs
11
Hollow Hold
1
30-60 secs
12
Arch Hold
1
30-60 secs
13
Wall Handstand – Level 3
1
5-10 mins
14
Jumping Pull-ups – Level 1
3
3-15
15
Parallel Bar Jumping Dips – Level 1
3
3-15
16
Ring Row Eccentrics – Level 1
3
3-15
17
Standard Pushups – Level 1
3
3-15
18
Parallel Squat – Level 1
3
3-15
19
Lunges – Level 1
3
3-15
20
Tuck L-Sit – Level 1
1
60 secs
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10
22
Rice Bucket
3
1 mins
23
Bicep Curl
3
20-30
24
Pancake, Pike And Splits
3
30 secs
25
German Hangs – Level 1
3
30 secs
26
Back Bridges – Level 1
3
30 secs
27
Deep Breathing
1
1 mins
What People Are Saying(9 ratings)
Only ratings with written feedback are displayed here.
4.11/ 5
Liam O.Man
9 days ago
AnonymousMan
a month ago