6-Month Bodyweight Manual – Phase 5: Advanced Upper Body Strength & Lower Body Circuit Conditioning
Workout A
1A) T-Squat (15 reps)
1B) Feet on Ball Pushup (12 reps)
2A) Chin-up (Max-1)
2B) Hands on Bench, Feet on Ball Pushup (15 reps)
3A) Pushups with Hands on Ball (15 reps)
3B) 1-Leg Deadlift (12 reps)
4A) Inverted Row – Feet on Ball (12 reps)
4B) Spiderman Pushup (8 reps)
5A) Side Plank Leg Lift (10 reps)
5B) Split Squat with Front Foot Elevated (12 reps)
5C) Spiderman Climb (12 reps)
5D) Stability Ball Rollout (10 reps)
5E) Plank with Arms on Ball (30 seconds)
Interval Workout A
Workout B
1A) Prisoner Squat (10 reps)
1B) Prisoner Lunge (8 reps)
1C) Inverted Row (10 reps)
2A) Pull-up (Max-1)
2B) Elbow-to-Instep Lunge (8 reps)
3A) Hands on Ball, Feet on Bench Pushup (15 reps)
3B) 1-Leg RDL (10 reps)
4A) Shoulder Press Pushup (15 reps)
4B) Stability Ball 1-Leg Curl (10 reps)
5A) Jumping Jacks (60 reps)
5B) Chop (15 reps)
5C) Stability Ball Rollout (10 reps)
5D) Chin-up (6 reps)
Interval Workout B
Workout C
1A) Y-Squat (10 reps)
1B) Elevated Pushup (12 reps)
2A) Diagonal Lunge (10 reps)
2B) Step-out (8 reps)
3A) 1-Leg Bench Squat (10 reps)
3B) Chin-up (Max-1)
4A) Waiters Bow (12 reps) video
4B) Spiderman Pushup (10 reps) ==>
5A) Siff Squat (20 reps)
5B) Stability Ball 1-Leg Curl (8 reps)
5C) Stability Ball Jacknife (12 reps)
5D) Pushup (Max-1)
5E) Side Plank (30 seconds)
High-Intensity Cardio
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