Perform 3 Sets at your Baseline Level:

Women:

  • Push-ups 20
  • Pull-ups 6 (Assisted if necessary)
  • Squats 50
  • Plank 2 minutes
  • Handstand 30 seconds
  • Wall-sit 2 minutes

Men:

  • Push-ups 50
  • Pull-ups 12
  • Squats 50
  • Plank 2 minutes
  • Handstand 1 minute 
  • Wall-sit 2 minutes

Notes:

  • Move from one exercise to the next with no more than 15-30 second breaks and complete the set.
  • Take a 2-minute break and then complete the second set.
  • Take another 2-minute break, then complete the third set.

If you find that you are struggling to meet the required repetitions. Taper the second and third set off according to your maximum achievable repetitions.

Before commencing this routine, we must have your fitness evaluated by establishing your current baseline for each exercise. It cannot be expected for you to immediately get to Mastery Level, unless you are already very fit. Your baseline may be 50% less repetitions than the Mastery Level or more. So it is important to establish your baseline and then we build on that week by week, bringing you to Mastery Level.

Pushups – Inclined

Pullups Assisted

Squats

Plank

Wallsit

Pushups – Inclined

Pullups Assisted

Handstand with Yum

Handstand with Pushups