Workout

Bodyweight strength

Warm up first, then perform lighter practice sets before the working sets shown. Choose your own starting load; no starting weight is prescribed.

1. 1

   Air squat

   3 sets · 8–12 reps

2. 2

   Pull-up

   3 sets · 5–8 reps

3. 3

   Back extension

   3 sets · 8–12 reps

4. 4

   Inverted row

   3 sets · 6–10 reps

5. 5

   Dip

   3 sets · 6–10 reps

6. 6

   Push-up

   3 sets · 8–15 reps

7. 7

   Bicycle crunch

   3 sets · 8–12 reps