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C P T
Workouts
Beginner Level
Workout 1
1A:
Push-up
- 10
2A:
Medium-grip pull-up
- 5
3A: Handstand or jackknife push-up - 10
4A:
Diamond (hands close) push-up
- 5
5A: Inverted rack curl - 20
1B:
Single-leg calf raise
- 10
2B:
Jump squat
- 30
3B:
Walking lunge
- 30
4B:
Hanging leg raise
- 30
5B: Short all-out sprint outdoors or on treadmill - 10
Workout 2
1A:
Feet-elevated push-up
- 10
2A: Wide-grip
inverted row
- 10
3A: Rack triceps press or
parallel bar dips
- 20
4A:
Shoulder-width reverse-grip pull-up
- 5
5A:
Floor crunch
or
planks
- 40 crutches or 2 minute plank
1B: Box jump - 15
2B:
Bulgarian split squat
- 30
3B:
Reverse lunge
- 30
4B:
Bench step-up
- 30
5B: Short all-out sprint outdoors or on treadmill - 10
Alternate workouts daily with a rest day every 5th day
Intermediate Level
Workout 1
1A:
Push-up
- 45
2A:
Medium-grip pull-up
- 10
3A: Handstand or jackknife push-up - 20
4A:
Diamond (hands close) push-up
- 20
5A: Inverted rack curl - 40
1B:
Single-leg calf raise
- 20
2B:
Jump squat
- 60
3B:
Walking lunge
- 60
4B:
Hanging leg raise
- 60
5B: Short all-out sprint outdoors or on treadmill - 20
Workout 2
1A:
Feet-elevated push-up
- 20
2A: Wide-grip
inverted row
- 20
3A: Rack triceps press or
parallel bar dips
- 40
4A:
Shoulder-width reverse-grip pull-up
- 10
5A:
Floor crunch
or
planks
- 80 crutches or 4 minute plank
1B: Box jump - 30
2B:
Bulgarian split squat
- 60
3B:
Reverse lunge
- 60
4B:
Bench step-up
- 60
5B: Short all-out sprint outdoors or on treadmill - 20
Alternate workouts daily with a rest day every 5th day
Expert Level
Workout 1
1A:
Push-up
- 100
2A:
Medium-grip pull-up
- 20
3A: Handstand or jackknife push-up - 50
4A:
Diamond (hands close) push-up
- 50
5A: Inverted rack curl - 100
1B:
Single-leg calf raise
- 100
2B:
Jump squat
- 100
3B:
Walking lunge
- 100
4B:
Hanging leg raise
- 100
5B: Short all-out sprint outdoors or on treadmill - 40
Workout 2
1A:
Feet-elevated push-up
- 75
2A: Wide-grip
inverted row
- 75
3A: Rack triceps press or
parallel bar dips
- 100
4A:
Shoulder-width reverse-grip pull-up
- 30
5A:
Floor crunch
or
planks
- 120 crutches or 10 minute plank
1B: Box jump - 60
2B:
Bulgarian split squat
- 125
3B:
Reverse lunge
- 150
4B:
Bench step-up
- 85
5B: Short all-out sprint outdoors or on treadmill - 40
Alternate workouts daily with a rest day every 9th day
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