My workout book: https://amzn.to/49IDhzM

Workout:

Warm-Up:

5 minutes of light cardio (jogging in place, jumping jacks)

Dynamic stretches (arm circles, shoulder shrugs, leg swings)

Workout:

Pull-Ups: 4 sets of as many reps as possible
Focus on full range of motion and controlled movement.

If you can’t do many pull-ups, use assistance (like a band) or perform negatives (jump up, then lower yourself slowly).

Bodyweight Rows: 4 sets of 12-15 reps
Use a sturdy table, a bar in a squat rack, or rings if available. Adjust your body angle to increase or decrease difficulty.

Push-Ups: 4 sets of AMRAP
Keep your body in a straight line from head to heels. For added intensity, elevate your feet or perform diamond push-ups (hands close together).

Superset: Wide-Grip Pull-Ups: 3 sets for as many reps as possible and straight to Close-Grip Bodyweight Rows: 3 sets of 12-15 reps
Perform the pull-ups immediately followed by the rows with no rest in between. Rest for 60 seconds after each superset.

Superset: Archer Pull-ups straight to Archer Push-Ups: 3 sets of 8-10 reps per side

Typewriter Pull-Ups: 3 sets for as many reps as possible straight to clapping pushups.

Perform the push-ups immediately followed by the pull-ups with no rest in between. Rest for 60 seconds after each superset.

Core Circuit (3 rounds):
Plank: Hold for 30-60 seconds
Leg Raises: 15 reps
Russian Twists: 20 reps per side

Rest for 30 seconds between exercises and 60 seconds between rounds.

Cool Down:

5 minutes of light cardio (walking, slow jogging)
Static stretching focusing on the back, chest, arms, and core.

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