Bodyweight Routine

2 Rounds of:

20” Skip
5” Transition
20” Front Jumping Jacks
Rest 20”
20” Tuck Jump
5” Transition
20” BackPack Back Thrusters

Rest 1’ x 4 set

Jumping Rope

Newbie

5 Rounds of

40″ Side Straddle Jump
20″ Double Unders
40″ Boxer Jump
20″ Double Unders
rest 1′

Side Straddle

Advanced

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AMRAP

1′ Max effort Double Unders
rest 2′ x 5 set

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Leaderboard

Hypertrophy Training

5 Sets of:

30” Push Ups Pass
30” Arm Bench Twister (left)
30” Arm Bech Twister (right)
30” One Arm Fly (left)
30” One Arm Fly (right)
30” Standing Upward Fly (left)
30” Standing Upward Fly (right)
30” Valley Press

2’ rest between each sets

Lower Body Stretching and Deload

5 positions:

1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
3. L position – stretch lateral and back chain 30” to 60”
4. Half kneeling stretch quads – 30” to 60”
5. Child pose – 30”  to 60” every position

Upper Body Stretching and Deload

5 positions:

1. Traps stretch
2. Shoulder Internal Rotation and Traps Stretch
3. Shoulder Low External Rotation
4. Latissimus dorsi stretch
5. Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Bodyweight Routine

Gymnastic Strength

Handstand Strength 2.1

Tabata

Inverted Burpees to Handstand

Hypertrophy Training

5 Sets of:

30” Kettlebell Curl
30” Kettlebell Inverse Curl
30” Concentrated Kettlebell Curl (left)
30” Concentrated Kettlebell Curl (right)
30” Frozen Arm Curl (left)
30” Frozen Arm Curl (right)

2’ rest between each sets

Lower Body Stretching and Deload

5 positions:

1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
3. L position – stretch lateral and back chain 30” to 60”
4. Half kneeling stretch quads – 30” to 60”
5. Child pose – 30”  to 60” every position

Upper Body Stretching and Deload

5 positions:

1. Traps stretch
2. Shoulder Internal Rotation and Traps Stretch
3. Shoulder Low External Rotation
4. Latissimus dorsi stretch
5. Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Squat Routine

Broomstick BackPack Weightlifting

10 Rounds of

1+1+1 of BTN BackPack Press + BackPack Snatch Balance + BackPack Overhead Squat

Rest 1’ x 5 set

BTN BackPack Press

BackPack Snatch Balance

BackPack Overhead Squat

Gymnastic Strength

Core Conditioning 4.0

5 Sets of:

20” Hollow Rocks
20” Superman Rocks
20” 45° Handstand

1’ rest between set

Hypertrophy Training

4 Sets of:

12 Reverse Curl
12 OUT Curl
12 IN Curl
12 Preacher Curl
Then switch side

2’ rest between sets

Lower Body Stretching and Deload

5 positions:

1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
3. L position – stretch lateral and back chain 30” to 60”
4. Half kneeling stretch quads – 30” to 60”
5. Child pose – 30”  to 60” every position

Upper Body Stretching and Deload

5 positions:

1. Traps stretch
2. Shoulder Internal Rotation and Traps Stretch
3. Shoulder Low External Rotation
4. Latissimus dorsi stretch
5. Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible