No-Weight Home Workout (A)

No-Weight Home Workout A
Version 1.0

50 normal grip pushups
50 stag-squats (each leg)
500 calf-raises
- 100 normal
- 75 left ONLY
- 75 right ONLY
- 75 pigeon-toed
- 75 bow-legged
- 100 normal
10 minutes of ABDOMINAL work
- 3 mins of cruches (feet off ground)
- 50 full sit-ups
- 50 oblique-cruches (each side)
- 25 random (choose one: russian twists, reverse, V-ups)
- 2 mins of bicycle
- 20 boxcom sit-ups
40 supermans
- 10 full
- 20 alternate
- 10 full
20 squat jumps
PUSH-UP MEDLEY (to failure)
- cobras
- mountains
- clap/plyos
- fist/finger/wrists
- stag
- wide
- diamond
- long body
static holds (4 sets)
(set = 30-60 seconds each position)
- front scale
- lunge
- plank
- push-up/T's/back plank
- handstand