Build your own workout

How to build your own workout

How to build your own workout

How to build your own workout

Select one exercise from each category.
Write them down in desired order
Select a rep scheme between 8-12
Either select a time cap (10-20 min), or designate number of rounds you want to get done.
Work your way through the exercises for set rounds or time.

Upper Body Push

How to build your own workout

How to build your own workout

Body Weight

Push-Up
Plank

Resisted

Bench / Floor Press
Over Head Press
Band press

Upper Body Pull

How to build your own workout

Upper Body Pull

Body Weight

Pull-Up

Resisted

Bent over row, 1 or 2 arm
Band rows
Bat wings

Lower Body Push

lower Body Pull (Hinge)

Upper Body Pull

Body Weight

Squat
Split Squat
Lunge

Resisted.

Squat
Split Squat
Lunge

lower Body Pull (Hinge)

lower Body Pull (Hinge)

lower Body Pull (Hinge)

Body Weight

Supine Bridge (hip thrust)
Single leg supine bridge

Resisted

2 arm Kettlebell swing
1 arm Kettlebell swing
Deadlift

Carry Something Heavy

lower Body Pull (Hinge)

lower Body Pull (Hinge)

Resisted

Kettlebells
Buckets
Bags of sand
Misc items from your yard