​

• Stretch                                                                                                     Reps: 

• Handstands Push-ups ...........................................................................30

• Chin-ups (Chest) .......................................................................................16

• Chin-ups Lats (Both Sides)

  • Right.......................................................................................................16 ​

  • Left.........................................................................................................16

• Pull-Up Bar Triceps (Normal Grip) ...................................................16

• Pull-Up Bar Biceps (Normal Grip) ....................................................16

• Forearm Curls (Normal Grip, Then close)                                     

  • Normal Grip .......................................................................................50 (Normal, Then Reverse Curl)

  • Close Grip ...........................................................................................50 (Normal, Then Reverse Curl)

• Pike Push-ups (Elevated) .....................................................................40

• Calf Raises .................................................................................................50 

• Lunges (Forward, Backward)

  • Frontwards ........................................................................................40 (Left side 20, Right Side 20)​

  • Backwards ........................................................................................40 (Right side 20, Left side 20)

• Squats (Wide Stance) ...........................................................................20 x2 (Explode on last Squat)

• Leg Raises (Both Sides)

  • Left side ..............................................................................................40

  • Right side ...........................................................................................40

• Crunches (Both sides)

  • Left side​ ..............................................................................................40

  • Right side ...........................................................................................40

• Back Extension ........................................................................................40

• Leg Raises ..................................................................................................40

• Crunches ....................................................................................................40

• Handstand Push-ups ............................................................................25