7/23/2019 Gymnastics-based German Body Composition Workout, Month 1

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MONDAY

A1. DB Split Squats: 5 x 6/leg, 31XO, rest 45 seconsA!. Brige "al#o$ers: 5 x 6, rest 45 secons%est t&ree 'inutes a(ter co'pleting all sets o( A1 an A!

B1. Step)Do*ns, 1+ -ox: 4 x 15)!+/leg, 311+, rest 45 seconsB!. arallel)rip %ing 0&in)ups: 4 x 6), 3+X+, rest 45 secons%est 3 'inutes a(ter co'pleting all sets o( B1 an B!

01. Single 2eg Bac# xtension: 4 x 6)/leg, !+1!, rest 45 secons0!. S: 4 x 6), 3+X+, rest 45 secons%est 3 'inutes a(ter co'pleting all sets o( 01 an 0!

TUESDAY

A1. "t istols: 5 x 6/leg, 4+X+, rest 45 seconsA!. uc# 7ront 2e$er ullups: 5 x 6, !+X+, rest 45 secons%est 3 'inutes a(ter co'pleting all sets o( A1 an A!

B1. San-ag %ussian Step)ups: 4 x )1+/leg, X+X+, rest 45 seconsB!. S*inging Dips: 4 x 15, X+X+, rest 45 secons

%est 3 'inutes a(ter co'pleting all sets o( B1 an B!

01. arrop 0url: 3 x 6), 3+X+, rest 45 secons0!. 2)Sit ress to S&oulerstan 8rings9: 3 x 4)5, 3!31, rest 45 secons03. Seate Du'--ell xternal %otation, l-o* on nee: 3 x 6), 3+X+, rest 45 secons%est 3 'inutes a(ter co'pleting all sets o( 01, 0! an 03

THURSDAY

A1. nee ;u'ps: 5 x 1+, rest 45 seconsA!. %ussian B S*ings 8&ea$