The Exercise


  • 2 full body workouts a week
  • Each workout is about 30 minutes
  • each workout has…
    • 1 compound pull exercise (example: pull ups)
    • 1 compound push exercise (example: dips)
    • 1 compound leg exercise (example: pistol squats)
  • each exercise has 3 sets
  • each set has 8-12 reps
  • rest 1 to 2 minutes between sets
  • If you can’t do a single rep, get bands to assist or google progressions for the exercise
  • Increase difficulty when it gets too easy (example: weighted vest, rings)


Free Standing Collapsable Pull-Up/Dip Bar

Adjustable Weighted Vest

Portable Doorway Pull-Up Handles

Gymnastics Rings

Pull-Up/Dip Belt