how to get started

Choose a level from below that is right for you

Detailed explanations of exercises and workouts are available

If the workouts take longer than 30 minutes or less than 5 minutes, decrease or increase your level, respectively

Do the 3 different workouts (days 1, 2, 3) 3 times each week (e.g. Monday, Wednesday, and Friday)

You are encouraged to log or post your workout details in order to track your progress and compare your results with others

Warm up by going through the exercises at a super slow, easy pace, working on form for several minutes

One week a month, allow your muscles to rest by doing the workouts several levels below your normal level

Speed should not come from fast movements, but rather from less rest between exercises

Bodyweight Exercises should be slow, include full range of motion, and with good form

Please do not sue me, I am poor. If something hurts, stop! Use common sense.

The only thing you may need for this workout is a pull-up bar

To ad intensity and challenge try doing push ups and pull ups on a rings

Doing Pull ups and push ups on rings greatly reduces the risk of repetitive strain and also makes the movements more dynamic recruiting more muscles

Can't do a single pull up? No problem, just