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9 week workout schedule

Main Goal: Progressive strength endurance

Duration: 9 weeks
Weekly: 2 to 3 times a week
Equipment: Body Weight
Rest Between Sets: 45sec to 1min

Phase 1: Week 1 to Week 3

Week 1


Sets


Reps


Comments


Push-ups 3 25 to 30 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Inverted Rows 3 20 use a table if you have no bar
Diamond Push-ups 3 10 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Full Squat (3 sec hold at bottom) 3 15
Rear-Foot Elevated Single Leg Squats 3 15 each leg
Single Leg Calves Raises 3 25 each leg
Stationary Reverse Lunges 3 15 each leg
Handstand 3 30 sec heels against wall
Leg Raises 3 35
Crunches 3 50

Week 2


Sets


Reps


Comments


Push-ups 4 30 to 35 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Inverted Rows 4 20 use a table if you have no bar
Diamond Push-ups 4 12 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Full Squat (3 sec hold at bottom) 4 15
Rear-Foot Elevated Single Leg Squats 4 15 each leg
Single Leg Calves Raises 4 25 each leg
Stationary Reverse Lunges 4 15 each leg
Handstand 4 30 sec heels against wall
Leg Raises 4 35
Crunches 4 50

Week 3


Sets


Reps


Comments


AMRAP – AS MANY REPS AS POSSIBLE
Push-ups 4 AMRAP Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Inverted Rows 4 AMRAP use a table if you have no bar
Diamond Push-ups 4 AMRAP Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Full Squat (3 sec hold at bottom) 4 20
Rear-Foot Elevated Single Leg Squats 4 20 each leg
Single Leg Calves Raises 4 AMRAP each leg
Stationary Reverse Lunges 4 AMRAP each leg
Handstand 4 1 minute heels against wall
Leg Raises 4 40
Crunches 4 55

Phase 2: Week 4 to Week 6

Week 4


Sets


Reps


Comments


Elevated Feet Push-ups 3 20 to 25 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Inverted Rows 3 25 use a table if you have no bar
Elevated Feet Diamond Push-ups 3 10 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Jump Squat 3 15
Rear-Foot Elevated Single Leg Squats 3 20 each leg
Single Leg Calves Raises 3 35 each leg
Jumping Lunges 3 15 each leg
Handstand 3 1 minute heels against wall
V-Sit-up 3 20
Full Sit-up 3 35

Week 5


Sets


Reps


Comments


Elevated Feet Push-ups 4 25 to 30 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Inverted Rows 4 25 use a table if you have no bar
Elevated Feet Diamond Push-ups 4 12 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Jump Squat 4 20
Rear-Foot Elevated Single Leg Squats 4 20 each leg
Single Leg Calves Raises 4 35 each leg
Jumping Lunges 4 15 each leg
Handstand Push-up 4 3 to 5 heels against wall
V-Sit-up 4 20
Full Sit-up 4 35

Week 6


Sets


Reps


Comments


AMRAP – AS MANY REPS AS POSSIBLE
Elevated Feet Push-ups 4 AMRAP Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Inverted Rows 4 AMRAP use a table if you have no bar
Elevated Feet Diamond Push-ups 4 AMRAP Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Jump Squat 4 25
Rear-Foot Elevated Single Leg Squats 4 25 each leg
Single Leg Calves Raises 4 AMRAP each leg
Jumping Lunges 4 15 each leg
Handstand Push-up 4 3 to 5 heels against wall
V-Sit-up 4 25
Full Sit-up 4 40

Phase 3: Week 7 to Week 9 (Super Sets)

Week 7


Sets


Reps


Comments


1A) Elevated Feet Push-ups 3 25 to 30 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
1B) Inverted Rows 3 30 use a table if you have no bar
2A) Elevated Feet Diamond Push-ups 3 15 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
2B) Jump Squat 3 20
3A) Rear-Foot Elevated Single Leg Squats 3 25 each leg
3B) Deadbug 3 25
4A) Jumping Lunges 3 20 each leg
4B) Full Sit-up with a twist 3 35
Handstand Push-up 3 5 to 7 heels against wall

Week 8


Sets


Reps


Comments


1A) Elevated Feet Push-ups 4 30 to 35 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
1B) Inverted Rows 4 35 use a table if you have no bar
2A) Elevated Feet Diamond Push-ups 4 20 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
2B) Jump Squat 4 25
3A) Rear-Foot Elevated Single Leg Squats 4 25 each leg
3B) Deadbug 4 25
4A) Jumping Lunges 4 20 each leg
4B) Full Sit-up with a twist 4 40
Handstand Push-up 4 7 to 10 heels against wall

Week 9


Sets


Reps


Comments


AMRAP – AS MANY REPS AS POSSIBLE
1A) Elevated Feet Push-ups 4 AMRAP Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
1B) Inverted Rows 4 AMRAP use a table if you have no bar
2A) Elevated Feet Diamond Push-ups 4 AMRAP Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
2B) Jump Squat 4 AMRAP
3A) Rear-Foot Elevated Single Leg Squats 4 AMRAP each leg
3B) Deadbug 4 AMRAP
4A) Jumping Lunges 4 AMRAP each leg
4B) Full Sit-up with a twist 4 AMRAP
Handstand Push-up 4 10 to 12 heels against wall

Hello Airdrie Judo Club Members

With the state of emergency regarding the COVID-19 around the world and in our communities, the Airdrie Judo Club has decided to postpone classes until at least October 5th, 2020, for current members. Thank you for your understanding.
Sensei Paul Hachey