Welcome back,

I’m so exited to present you a true torture of a workout. This routine can take a while, so reserve it for a day when you are in the mood for a nice full body workout and your not in a hurry, cause we don’t want your exercise form to lack. This workout is build with the same layering style as I did my previous workout, and this it also has a pyramid structure to it. Every round if will keep getting harder and harder, the last 2 rounds were the hardest.

I originally created this workout more different, but after trying out this lil monster I had to change some stuff around so I don’t scare you guys off he he he.

Things to remember before, during and after your workout

  1. Warm-Up
  2. Always Practice Good Form
  3. Stretch

    There is 7 rounds in this routine, and 8 exercise plus combos total, get ready, it’s gonna be shake up your body and mind!Set your timer as a stopwatch, I prefer to time each round individually, but it’s up to you and your own preference.

Round 1

  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 2

  • Side Jump Lunges – 60 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • All Around Body Squat & Deep Squat Jump Combo – 8 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 3

  • One Leg Jump Up – 12 reps/side ( 24 total )
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • Side Jump Lunges – 60 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps – 8 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 4

  • One Leg V Push-ups on Dumbbells & Iso Squat Press-up Combo – 10 Reps/Each ( first you will do the push-ups then move onto to Press Ups )
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • One Leg Jump Up – 12 reps/side ( 24 total )
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • Side Jump Lunges – 60 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps – 8 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 5

  • Elevated Crab & 4 Shoulder Presses – ( 4 sets )
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • One Leg V Push-ups on Dumbbells & Iso Squat Press-up Combo – 10 Reps/each
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • One Leg Jump Up – 12 reps/side
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • Side Jump Lunges – 60 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps – 8 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 6

  • Explosive Push-up Jump & Half Burpee – 10 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • Elevated Crab & 4 Shoulder Presses – ( 4 sets )
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • One Leg V Push-ups on Dumbbells & Iso Squat Press-up Combo – 10 Reps/each
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • One Leg Jump-up – 12 reps/side ( 24 total )
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • Side Jump Lunges – 60 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 7

  • One Leg Spiderman Dive Bombers – 16 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • Explosive Push-up Jump & Half Burpee – 10 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • Elevated Crab & 4 Shoulder Presses – ( 4 sets )
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • One Leg V Push-ups on Dumbbells & Iso Squat Press-up Combo – 10 Reps/each
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • One Leg Jump up – 12 reps per side ( 24 total )
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • Side Jump Lunges – 60 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps – 8 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

 

 

Advertisements