Friday routine

Upper Body
  • Pull-ups
  • Commando Pull-ups
  • Chin-ups
  • Muscle-ups
  • Push-ups (standard)
  • Wide grip push-ups
  • Diamond push-ups
  • Decline push-ups
  • Clap push-ups
  • Dips
  • Tricep dips
  • Pike push-ups
Lower Body
  • Squats
  • Bulgarian split squats
  • Pistol squats
  • Lunges
  • Wall sit
  • Glute bridges
  • Box step-ups
Compound
  • Deadlift
  • Kettlebell swing
  • Squat jumps
  • Burpees
  • Supermans
  • Lizzard crawl
  • Bear crawl
  • Sprawls
Core
  • Plank
  • Side plank
  • Crunches
  • Bicycle crunches
  • Oblique crunches
  • Sit-ups
  • Leg raises
  • Hanging leg raises
  • Hollow body hold
  • L-sit
Cardio
  • Jump rope
  • Jumping jacks
  • Running in place
  • Jump squats