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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 September 1st, 2020. Thank you for your understanding.
Sensei Paul Hachey