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Beginner – Level 4 – Part 1

Warm up

Exercise 1

10 reps X 3 sets

Diamond push up

10 reps X 3 sets

Exercise 2

10 reps X 3 sets

Wide push up

10 reps X 3 sets

Exercise 3

3 reps X 3 sets

Negative chin up

3 reps X 3 sets

Exercise 4

8 reps X 3 sets

Dips

8 reps X 3 sets

Exercise 5

Max X 1 sets

Australian chin up

Max X 1 sets

Exercise 6

30 sec X 3 sets

Hollow body

30 sec X 3 sets

Exercise 7

10 reps X 3 sets

Pike commpression

10 reps X 3 sets

Exercise 8

10 reps X 3 sets

Jump squat

10 reps X 3 sets
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