BTXWEEK14WORKOUTGUIDE

WEEK 1

Workout 1 Workout 2 Workout 3 Workout 4

Skill Training: Reps Skill Training: Reps achieved: Skill Training: Time Skill Training: Reps achieved:
Pull-ups / achieved: Push-ups Plank achieved Burpees
Negative without
Chin-ups Hold for as long break:
Max. reps for as you can (min Max. reps for
Max. reps for 100sec 100sec) 100sec
100sec

Workout Routine: No. of sets Workout Routine: Reps/time achieved: Workout Routine: Overall Workout Reps/time
Pull-up & achieved: Amsterdam Vermilya time: Routine: achieved:
Push-up Mixer Audubon
Each exercise for - 20 Push-ups
Set Set Set Set
- 1 Pull-up 30sec: 1 2 3 4 Each exercise Set 1 Set Set
- 10 Push-ups - 60sec Plank for 1min: 2 3
- 2 Pull-ups Burpees - 30sec Side
- 10 Push-ups Plank (left) Burpees
- 3 ... Plank
- 30sec Side Leg Flutters
All the way up Squat Calf Raises Plank (right)
until failure Lunges
- 30 Squat Calf
Reps Push-ups
Raises
Optional: Upper achieved: Glute Bridge
Body Boost Lunges
- 30sec Squat Sit
Set Set
Squat Jumps
Each for 1min: 1 2 Side Plank (right) - 60sec Leg
Flutters Plank
Diam. Push-ups Side Plank (left)
4 sets with 3 sets with
Pull-ups 4 sets with 1min break in
1min break
Pike push-ups 1min break in Overall time between
between Optional: achieved:
Knee Raises Pull-up Pyramid
Chin-ups 1, 2, 3, 4, 5
4, 3, 2, 1
2 sets, 30secs rest

WEEK 2

Workout 1 Workout 2 Workout 3 Workout 4

Skill Training: Time achieved Skill Training: Reps Skill Training: Time achieved Challenge: Reps achieved:
Frog Stand without break: Squat Calf Raises achieved: Side Plank without break: Archer Push-Ups

Max. hold for Max. reps for Max hold (min. Max. reps for
100sec 100sec 100sec) 100sec

Workout Overall time Workout Routine: Overall Workout Routine: Overall time Workout Routine: Reps achieved:
Routine: achieved: Broadway time Rome achieved: Giza
Pull-Up achieved:
Pyramid - 100 Shoulder - 20 Burpees Each exercise for Set Set Set
1, 2, 3, 4, 5 Diamonds - 20 Push-ups 1min: 1 2 3
4, 3, 2, 1 - 20 Squat Calf
- 10 Pull-ups Raises Push-ups
- 20 Tricep Dips
Wash Heights 3 sets with Plank
Warrior Reps achieved: - 20 Bodyw. Rows 1min break,
reduce by 5 reps Tricep Dips
- 20 Pike
Each exercise Set Set Set
each set
Push-ups
for 1min: 1 2 3 Reps/time Glute Bridge
Optional: Legs & achieved:
3 sets with
Squat Jumps Cardio Boost 3 sets with
1min break in Reps achieved:
Set Set Set 1min break
between
Bodyw. Rows Each for 30sec: 1 2 3
Set Set Set
1 2 3
Lunges Jumping Lunges London

Push-ups Leg Flutters 1min L-Sit Kick-O.

Squat Sit
Burpees 1min Knee Raises
Glute Bridge
3 sets with 30sec Side Plank
Front Jumps
1min break in (right)
between
3 sets, 30secs rest
30sec Side Plank
in between
(left)

3 sets, 1min rest



WEEK 3

Workout 1 Workout 2 Workout 3 Workout 4

Skill Training: Reps Skill Training: Time Skill Training: Reps achieved: Skill Training & Time achieved
Diamond achieved: Handstand achieved Bodyweight Row Challenge: without break:
Push-Up Kick-Up without Frog Stand
break:
Max. reps for Max. reps for
100sec Max. hold for 100sec Max. hold for
100sec 100sec

Workout Overall Workout Routine: Overall time Workout Routine: Reps achieved: Workout Routine: Overall time
Routine: time Pinehurst achieved: Amsterdam Stumbling achieved:
Around the achieved:
Block - 1 Push-up Each exercise for Set 1 Set Set Set - 20 Lunges
- 1sec Plank 30sec: 2 3 4 - 15 Squat Calf
- 5 Pull-ups - 2 Push-ups Raises
- 2sec Plank Burpees - 10 Squat Jumps
- 10 Tricep Dips - - 5 Front Jumps
Plank - 30sec Squat Sit Reps achieved:
- 10 Push-ups
All the way up to
5 sets with 10 - 1 set Squat Calf Raises Set Set Set
1min break in Reps London 1 2 3

between Optional: Upper achieved: Push-ups

Body Boost 1min L-Sit
Set Set Lunges Kick-Out
Optional: Each for 1min: 1 2
Pull-up & No. of Side Plank (right) 1min Knee
Push-up Mixer sets Diam. Push-ups Raises
achieved: Side Plank (left)
Pull-ups 30sec Side Plank
- 1 Pull-up
- 10 Push-ups Pike push-ups 4 sets with (right)
- 2 Pull-ups 1min break in
- 10 Push-ups Knee Raises between 30sec Side Plank
- 3 ... (left)
Chin-ups

All the way up 3 sets with

2 sets, 30secs rest
until failure 1min break

WEEK 4

Workout 1 Workout 2 Workout 3 Workout 4

Skill Training: Reps Skill Training: Reps achieved: Skill Training: Time achieved Challenge: Reps achieved:
In-and-out achieved: L-Sit Kick-Out Tuck Front Lever without break: Superman
Push-up Push-up

Max. reps for Max. reps for Max. hold for Max. reps for
100sec 100sec 100sec 100sec

Workout No. of sets Workout Reps achieved: Workout Routine: Overall time Workout Reps achieved:
Routine: achieved: Routine: Vermilya achieved: Routine:
Pull-up & London Set 1 Set 2 Set 3
Giza
Push-up Mixer - 20 Push-ups
Each exercise Set Set Set
- 1 Pull-up 1min L-Sit - 60sec Plank for 1min: 1 2 3
- 10 Push-ups Kick-Out
- 30sec Side
- 2 Pull-ups Plank (right) Push-ups
- 10 Push-ups 1min Knee
- 3 Pull-ups Raises - 30sec Side Plank
- 10 Push-ups Plank (left)
- ... 30sec Side Tricep Dips
Plank - 30 Squat Calf
Raises
All the way up Glute Bridge
until failure 30sec Side
Plank - 30sec Squat Sit
3 sets, 1min rest
Pull-up - 60sec Leg
3 sets, with Reps achieved:

Pyramid Overall time Flutters Optional: Upper
1, 2, 3, 4, 5 achieved: 1min break Body Boost
4, 3, 2, 1 Overall time 4 sets with Set 1 Set 2
Pinehurst achieved: Each for 1min:
1min break in
between
- 1 Push-up Diam. Push-ups
- 1sec Plank
- 2 Push-ups Pull-ups
- 2sec Plank
- Pike push-ups
Knee Raises
All the way up
to 10 - 1 set Chin-ups
 Optional: Legs
& Cardio
Boost
Reps/time achieved:
Each for
30sec: Set 1 Set 2 Set 3

Jumping
Lunges
Leg Flutters
Squat Sit

Glute Bridge
Front Jumps

3 sets, 30secs
rest in between