• 10 - 90 degree leg raises on a pull-up bar

• 10 - straight leg in and outs, while in the position of a partial front lever

• 10 - leg raises to bar on a pull-up bar

• 10 - front lever raises

• 30 - knee raises on pull-up bar

• 15 sec - 90 degree hold on pull-up bar

Do 5 rounds if you can.

• 20 - regular push-ups

• 20 - pseudo push-ups

• 35 sec. - push-up hold

• 15 - clapping push-ups

• 20 - decline push-ups

• 20 - diamond push-ups

• 50 - incline push-ups

Do 3 rounds if you can.

10 - wide push-ups

10 - close-hand push-ups

8 - decline push-ups

10 - regular push-ups

5 - dips (do more if you are able to)

15 - incline push-ups (do more if are able to)

20 sec. - push-up hold (hold it for more time if you can)

• 15 - dips

• 12 - typewriter pull-ups

• 15 - decline push-ups

• 20 - australian pull-ups

• 8 - korean dips (do normal dips if you can't do it)

• 25 sec. - L-sit

• 10 - shoulder-width chin-ups

• 20 - wide-grip australian chin-ups

• 10 - dips

• 20 - bench dips

• 30 sec. - rest

• 10 - close-grip chin-ups

• 20 - close-grip australian pull-ups

• 10 - dips on a straight bar

• 20 - bench dips

• 10 - wide-grip pull-ups

• 5 - wide-grip behind the neck pull-ups

• 5 - closest hands behind the neck pull-ups

• 5 - shoulder-width behind the neck pull-ups

• 5 - tucked front lever pull ups then straight into a tuck hold of 10 seconds of tuck hold.

• 20 - lunges for each leg

• 35 - squats

• 20 - bulgarian split-squats for each leg

• 15 - pistol squats (Use support if it is too difficult)

• 15 - jump squats

• 30 - box jumps (If you don't have a wooden box just jump onto a higher platform)

• 20 - calf raises for each leg