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 |