Routines & Sets

A list of different workout routines including variations to each.

Conditioning: Each is a set of workouts you can do or mix and match as wanted. Variations include - max reps, fastest time both for each exercise and each set, max reps within a time limit, perfect form, and adding weights.

• 3 sets of 10 Weighted full squat hops, 10 Wall jumps, 10 Stair monkey plants, 10 Wall pistol squats (each leg).

• 3 rounds with 10 reps each exercise: Pull-ups, Pop-up push-ups, knees to elbows, and one legged step ups.

• APK Workout of the day: 15 minutes for max rounds of - 10 Broad jump burpees, 10 Tuck jumps, 10 Plyo push-ups, 10 Sit-ups. Conclude with a stretch.

• 4 rounds of - 10 squat push ups, 10 half handstands, 10 side to side floor hops, 10 second holds of handstands against wall.

• 2 rounds total: 8 Inch worms moving forward, 30 reps of plank runs twice each time, 10 plank in/outs, 30 second hold full squats, 8 Inch worms moving backward. 

• 3 rounds total: 10 monkey plant plyo's, 10 meters of ground kongs down and back, 10 single leg wall pistols each side, 10 half handstands.

• Core: Started with stretching and full squats. 30 second Plank holds - Normal planks, alternating arms, alternating legs, opposite arms and legs holds. 5 sets of Walking planks side to side on stairs. 2 sets of Walking planks side to side on stairs alternating opposite arms and legs. 6 reps reach high and under push ups, 10 reps of Plank walks side to side ground level, 16 reps of low plank walks side to side ground level.

• 3 sets of 10 reps: Squats, Decline push ups, Roll up Sit ups, Crunchy frog sit ups, and bicycles sit ups.

• 3 sets of 10 reps: Walking assisted hand stand push ups, Single leg box jumps alternating legs after 5 reps, Wall crab walks. 3 sets for 1 minute each: Plank holds alternating every 10 seconds high to low holds.

• 3 rounds consisting of 10 reps each side: Assisted single arm push ups, Step ups, Chair dips.

• Max sets within 15 minutes: 10 High hips monkey plant plyos, 4 Press up drills with 4 reps each, 6 Candle sticks.

• 4 routines with 3 sets each and 10 reps per exercise.
• Routine 1: Weights, each exercise 10 kilos in each hand used - Wrist mobility exercises, Single leg squats with weight, Weighted full squat hops.
• Routine 2: Handstands - Hands to floor high hips half handstands, Wall handstand holds facing wall.
• Routine 3: Plant plyos - Monkey plant plyos.
• Routine 4: Press up drills - Elbows point out exercise, elbows and fingers point out alternating elbows touching ground.

• Cat hang exercises consisted of 5 standing cat leaps with 5 second holds, 40 cat hang wall climbers, 40 cat hang pull ups, 5 standing cat leaps.

• Cat Hang exercises consisting of: 10 cat leaps, 50 cat hang leg pushes, 50 cat hang wall climbers, 50 cat hang pull ups. Cool down consisting of: 10 cat leaps, and half cat support holds.

• 5 rounds with 5 reps each for time: Burpees, Tuck Jumps, Sit Ups, Squats. 2 rounds with 10 second holds and  5 reps each of Handstand push ups assisted. Cool down with 5 slow Inch worms.

• Max rounds for 15 minutes with 10 reps per exercise: Broad jump burpees, Tuck jumps, Monkey plant plyos, sit ups.

• 5 rounds of - Shoulder rolls alternating sides for a total of 20 meters, Basic QM forward and backward for total of 20 meters, 10 monkey plant plyos.

• 5 minutes of basic stretches, Moving down and back for a total of 10 meters - Lunges forward and backward, Side Lunges, Circles whole body, Inch Worm both forward and backward, Inch Worm sideways left to right and back, End with runners stretch and butterfly stretch.

• 5 rounds with 10 reps each exercise: Decline Push ups, Step ups alternating every 5, Roll up sit ups, Crunch frog sit ups, Bicycle sit ups.

• Version 1: 2 rounds with 4 reps each of Press up drill series, 15 meters QM Cat balance, 16 low stair squat hops. Version 2: 4 reps each Press up drills, 25 meters QM Cat balance on the ground, 5 each high and low plank runs, 10 squat hops.

• 100 Plant Plyos for time.

• 3 sets: Set 1 - 14 reps of Roll up sit-ups, 4 reps of Press up Drill series, 6 reps QM Inchworms. Set 2 - 13 reps of Roll up sit-ups, 3 reps of Press up Drill series, 6 reps QM Inchworms. Set 3 - 10 reps of Roll up sit-ups, 2 reps of Press up Drill series, 3 reps QM Inchworms. Concluded with stretch.

• 3 sets: 60 second holds of Superman, 60 second holds of Hollow Rocks, 60 seconds of  flutter kicks, and 10 Plange push-ups. 

• 3 sets of 5 reps each and 10 second holds: Stability ball pike extensions,  Stability ball pike push-ups, Stability ball plank holds, Stability ball leg lifts.

• 2 sets of 4 reps each: QM Inchworm, Stability ball pike extensions, Stability ball leg lifts, Press-Up Drills.

• 3 rounds of - QM Inchworm, Squats, 3 in 1 slow motion push-ups. Followed by a stretch.

• 3 rounds of - 12 Wall assisted push-ups, 10 High plank runs, 8 Low plank runs, 10 Step-ups (each leg). Concluded with a stretch.

• 2 rounds of - 15 meters of QM Inchworm, 15 meters Backwards QM, 10 High plank runs, 6 Low plank runs.

• Ladders 3, 5, 7 and 7, 5,3 reps (total 30), Plyo Push-ups, Squats, Flutter Kicks (variation), Lunges (forward). Completed 6 QM Inchworms and ended with a stretch. 

• Ladders 9, 7, 5, 3, 1 reps of - Plyo push-ups, Burpees (no push-up), Wall dips, Single leg step-ups. Cooled down with a stretch.

Pre-Handstand Techniques -

• hands to floor hip raises
• side-to-side hip raises
• handstand holds
• stability ball - L-position push-ups, 

Rail Balancing - Find any height rail or bar to practice on. Use an incentive to help in your training. For example: everytime you fall off or touch the ground its 2 push-ups.

• balance and walk on rail
• rail squat
• hop on rail and balance
• QM cat balance

Konami Code Workout or Contra Cheat Code Workout - For example see this Nerd Fitness video. The workout is, Up Up Down Down Left Right Left Right B A. 

• Up Up is 2 Pull-ups or Handstand push-ups, Down Down is 2 Push-ups or Plange Push-ups, Left Right Left Right is 2 Forward Lunges alternating lead leg, B is 1 Burpee and A is 1 Air Tuck Jump Squat.