Course Content
Week 1 – 4
Workout routine fase 1
0/16
Week 1 Workout 1
Week 1 Workout 2
Week 1 Workout 3
Week 1 Workout 4
Week 2 Workout 1
Week 2 Workout 2
Week 2 Workout 3
Week 2 Workout 4
Week 3 Workout 1
Week 3 Workout 2
Week 3 Workout 3
Week 3 Workout 4
Week 4 Workout 1
Week 4 Workout 2
Week 4 Workout 3
Week 4 Workout 4
Week 5 – 8
Workout routine fase 2
0/16
Week 5 Workout 1
Week 5 Workout 2
Week 5 Workout 3
Week 5 Workout 4
Week 6 Workout 1
Week 6 Workout 2
Week 6 Workout 3
Week 6 Workout 4
Week 7 Workout 1
Week 7 Workout 2
Week 7 Workout 3
Week 7 Workout 4
Week 8 Workout 1
Week 8 Workout 2
Week 8 Workout 3
Week 8 Workout 4
Week 9 – 12
0/16
Week 9 Workout 1
Week 9 Workout 2
Week 9 Workout 3
Week 9 Workout 4
Week 10 Workout 1
Week 10 Workout 2
Week 10 Workout 3
Week 10 Workout 4
Week 11 Workout 1
Week 11 Workout 2
Week 11 Workout 3
Week 11 Workout 4
Week 12 Workout 1
Week 12 Workout 2
Week 12 Workout 3
Week 12 Workout 4
Your personal trainer
About Lesson

Skill Training:
Muscle-up

https://www.youtube.com/watch?v=EA03zSAHDr4

 

Max. reps for 100 sec

Workout Routine: Tokyo
10 pseudo
push-ups
20 In-and-out
Push-ups
15 Pull-ups
3 sets, 1min break

Workout Routine: Tocany
20 Push-ups
1min Plank
Side Planks
30secs each side
30 Squats/Calf Raises
30 Seconds
Squat Sit
1min 
Leg Flutters

4 sets, 1 min rest

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