The following workouts are examples of good routines you can follow.

The exercises in each of these routines can be swapped around or exchanged

for others, to keep the workout fresh, interesting and challenging.

If you feel unsure on how to perform any of these exercises, refer back to the
video tutorial.

Make sure you feel sufficiently warmed up before starting your workout.

Beginner Upper-Body Workout (6 Exercises)

Exercise Sets & Reps

Push-Up on Knees 2 Sets Of 5

Pullup (Forced Negatives) 2 Sets Of 3
Inverted Row 2 Sets Of 5
Pike Push-Up 2 Sets Of 4
Superman 2 Sets Of 6
Chair Dip 2 Sets Of 6

Advanced Upper-Body Workout (7 Exercises)

Exercise Sets & Reps

Push-Up (Regular or a Variation) 3 Sets Of 10-12

Pullup 3 Sets Of 8-10
Chin-Up 3 Sets Of 8-10
Pike Push-Up (Feet Elevated) 3 Sets Of 10
Superman 3 Sets Of 12
Chair Dip (Weighted) 3 Sets Of 10-12
Inverted Row (Feet Elevated) 3 Sets Of 10-12
Beginner Lower-Body Workout (6 Exercises)

Exercise Sets & Reps

Chair Squat or Regular Squat 2 Sets Of 5

Hip Bridge 2 Sets Of 6
Crunch (Hands Up & In Front) 2 Sets Of 6
Lunge 2 Sets Of 5
Laying Knees to Chest 2 Sets Of 6
Calf Raise 2 Sets Of 8

Advanced Lower-Body Workout (7 Exercises)

Exercise Sets & Reps

Regular or Jumping Squat 3 Sets Of 10-12

Hip Bridge (1 Legged) 3 Sets Of 10-12
Bulgarian Split-Squat 3 Sets Of 10-12
Calf Raise (1 Leg at A Time) 3 Sets Of 10-12
Crunch (Hands Behind Head) 3 Sets Of 10-12
Leg Raises 3 Sets Of 10-12
Twisting Crunch 3 Sets Of 8-10
Beginner Full-Body Workout (8 Exercises)

Exercise Sets & Reps

Push-Up on Knees 2 Sets Of 5

Hip Bridge 2 Sets Of 6
Chin-up (Forced Negatives) 2 Sets Of 3
Lunge 2 Sets Of 5
Laying Knees to Chest 2 Sets Of 6
Calf Raise 2 Sets Of 8
Superman 2 Sets Of 6
Crunch (Hands Up & In Front) 2 Sets Of 6

Advanced Full-Body Workout (9 Exercises)

Exercise Sets & Reps

Push-Up (Regular or a Variation) 3 Sets Of 10-12

Hip Bridge (1 Legged) 3 Sets Of 10-12
Chin-up 3 Sets Of 8-10
Bulgarian Split-Squat 3 Sets Of 10-12
Crunch (Hands Behind Head) 3 Sets Of 10-12
Chair Dip (Feet Elevated 3 Sets Of 10-12
Calf Raises (1 Leg at A Time) 3 Sets Of 10-12
Superman 3 Sets Of 12
Leg Raises 3 Sets Of 10-12
Pike Push-ups (Feet Elevated) 3 Sets Of 10-12
Beginner Full-Body Workout
Advanced Full-Body Workout