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My Chris Heria Workout Routine Journal of Transformation

Blogging my Chris Heria Transformation Workout

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What’s up Team KBA! You may know that I’ve been really enjoying my calisthenics journey, and committing to elevating my strength to make intermediate and advanced callisthenic moves possible. I was inspired by Brandon’s transformation doing Chris Heria’s videos (which I also use daily), and put together the workout routine to follow and build that necessary muscle strength.

This is to share those on the same journey as me in calisthenics and a daily update for myself to keep on top of my routine and recording challenges, difficulties, and progressions over the journey. I want to show mad love to Chris Heria for his awesome workout videos which I’ve featured below with the workout routine for each that you can follow with me!

I’ll be honest with my assessments and critical in humbling myself to where I am and how much I need to improve, but it’s all to enjoy the process and hope to push through and build what I hope to achieve by following this routine. In terms of my daily meal routine, check out my upcoming meal plan I’ve put together soon.

The exercises are definitely on the medium to advanced level when it comes to intensity, difficulty level, and rounds, but I got to aim high and push as far beyond my limits to promote that muscle growth and strength. Reset to zero, start from scratch with no expectations and work from there humbly. I’ll push for the hardest variations that I can achieve in the best form I can and amount of reps and rounds until I max out. Let’s go Team KBA and give it our best shot! Here is the Chris Heria WOrkout Transformation Routine.

CONTENTS
ALTERNATIVE PROGRESSION EXERCISES

FULL WEEK WORKOUT ROUTINE

MONDAY (CHEST)
TUESDAY (BACK, BICEPS)
WEDNESDAY (LEGS)
THURSDAY (REST)
FRIDAY (ABS / CARDIO)
SATURDAY (SHOULDERS, CHEST, TRICEPS)
SUNDAY (REST)

90 DAY DAILY BLOG ENTRIES
WEEK ONE
WEEK TWO
WEEK THREE
WEEK FOUR (CURRENT)

CHEST

EXERCISES SIX

ROUNDS BEGINNERS 1-2 INTERMEDIATE 3 EXPERT 4

CHEST WORKOUT ROUTINEREPS / SECS
WEIGHTED PULLUPS25 REPS
WEIGHTED DIPS (RING / BAR)12 REPS
COMMANDO PUSHUPS10 REPS EACH GRIP
WEIGHTED RINGS PELICAN PUSHUPS12 REPS
WEIGHTED ELEVATED PUSHUPS20

WARM UP 50 X PULLUPS / AUSTRALIAN PULLUPS

BACK & BICEPS

EXERCISES NINE

ROUNDS BEGINNERS 1-2 INTERMEDIATE 3 EXPERT 4

BB WORKOUT ROUTINEREPS / SECS
PULLUPS10 REPS
HEADBANGERS8-10 REPS
AUSTRALIAN CHIN UPS8-10 REPS
BAR CURLS15 REPS
TOES TO BAR10 – 15 REPS
AUSTRLIAN CHIN UPS + HOLDMAX
HIGH KNEE RAISES12 REPS
BAR CRUNCHES20 REPS
SCAPULA SHRUGS10 REPS

ALL-ROUND LEGS

EXERCISES EIGHT

ROUNDS BEGINNERS 1 INTERMEDIATE 2-3 EXPERT 4

LEGS WORKOUT ROUTINEREPS / SECS
JUMP SQUAT + FINAL HOLD15 REPS
SWITCHING LUNGES + FINAL HOLD20 REPS
SUMO SQUATS + FINAL HOLD20 REPS
JUMPING JACKS45 SECONDS
CALF RAISES + FINAL HOLD15 REPS
PIST0L SQUATS / ASSISTED8 REPS
TIPTOE WALL SIT15 REPS
BOX JUMPS / STEP UPS15 REPS

REST DAY

CORE ABS / CARDIO

EXERCISES TEN

ROUNDS BEGINNERS 1-2 INTERMEDIATE 3 EXPERT 4

ABS WORKOUT ROUTINEREPS / SECS
BOLT FLUTTER KICKS30 SECS
BOLT RUSSIAN TWISTS30 SECS
LAYING LEG RAISES30 SECS
SIT UPS30 SECS
JUMPING JACKS30 SECS
KNEE TAPS30 SECS
SIDE TO SIDE PLANK30 SECS
SIDE PLANK HIP RAISES30 SECS
MOUNTAIN CLIMBERS30 SECS
LAYING BICYCLE KICKS30 SECS

EXERCISES EIGHT

ROUNDS BEGINNERS 1 INTERMEDIATE 2-3 EXPERT 4

CARDIO WORKOUT ROUTINEREPS / SECS
JUMPING JACKS30 SECS
BURPEES30 SECS
BICYCLE KICKS30 SECS
IN & OUT, OPEN & CLOSE30 SECS
SIDE TO SIDE JUMP SQUATS30 SECS
PIST0L SQUATS / ASSISTED30 SECS
SWITCHING LUNGES30 SECS
HGH KNEE RUNS30 SECS

CHEST, SHOULDERS, TRICEPS

EXERCISES FIVE

ROUNDS BEGINNERS 1 INTERMEDIATE 2-3 EXPERT 4

CST WORKOUT ROUTINEREPS / SECS
WALL WALKS & PUSHUPS3 (WW), 15 (PU)
TYPEWRITER ARCHER PUSHUPS10 (BOTH SIDES = 1 REP)
BENCH DIPS + REVERSE PLANK15
PSEUDO PUSHUPS + PIKE HOLD15
SKULL CRUSHERS + ELEVATED DIAMOND PU15

REST DAY


DROP PROGRESSIONS

Here are some exercises I use for drop progressions when I cannot do the ideal workout exercises listed in the routine. Use these variations instead so you can still do the exercises at the level you’re at until you can progress onto these main exercises in the routine.

PULLUPS

JUMP NEGATIVE
jump and grab the bar while controlling the negative, easing your body down slowly

AUSTRALIAN PULLUPS
use a raised bar to do a standing pullup at an angle you can perform desired reps

ASSISTED BAND PULLUPS
If you have a resistance band you can do the full range of motion while easing your bodyweight

WALL WALKS PUSHUP

ISOLATE WALL WALK / DECLINE PUSHUPS
do separate wall walks to the handstand position as close to the wall
elevate your feet and do a pushup to the ground for greater load

WALL HANDSTAND PUSHUPS
this overloads your shoulders to get used to the weight while practicing the dip in the pushup

PSEUDO PUSHUPS
hands by your waist to emphasise higher stress of your body balance vs your chest

PISTOL SQUATS

SEATED PISTOL SQUATS
perform a controlled pistol squat and sit on a chair and raise back up with pistol leg straight

ASSISTED BAR PISTOL SQUATS
hold onto a bar and perform a pistol squat using the bar for assisted leverage

BOX JUMPS + HOLD

STEP UPS
Step up onto surface and crunch the other leg towards your body and back to the ground

COMMANDO PUSHUPS

ELEVATED DIAMOND PUSHUPS
make a diamond shape with hands in line with lower chest and pushup with elbows tucked in

DECLINE DIAMOND PUSHUPS
emphasise greater load while hands are tucked in

WORKOUT JOURNAL

CURRENT DAY THIRTY

DAY 1 Cardio
ROUNDS 2

QUALITY A
EFFORT A
PROGRESS B+
FOCUS ON SWITCHING LUNGE HOLD, SIDE TO SIDE SQUAT EXPLOSIVENESS, BURPEES
OVERACHIEVED BURPEES, SHOULDER TAPS, HIGH KNEE RUNS
HARDEST WORKOUT BURPEES, SWITCHING LUNGE, SIDE TO SIDE SQUAT

I actually started this routine in the 2nd day and followed the routine per day I layed out so I missed chest this week and will start that the following week. But, for cardio, this was probably the most polished session I’ve had so far. The general quality in execution were good, I breathed better on the side to side squat and switching lunge that normally tire me and my legs out hard, while the shoulder taps I perform to the same rhythm as Chris Heria.

I’m happy with my burpee pushup and leg stability on the jump, though would like to improve the body harmony on my downward pushup and leg activation onto my feet for the jump. Performed those solidly, breathed well and am doing better on my bicycle breathing too. I’m able to get a better crunch to have my elbow hit my knee which is great and I want to continue that so it hits all the time for the entire duration.

Very happy with the session overall and feel my conditioning improving which is a very good sign.

DAY 2 Back Biceps
ROUNDS 2

QUALITY D
EFFORT B
PROGRESS N/A
FOCUS ON PULLUP REPETITION, FOREARM AND GRIP STRENGTH, BAR CURL CONTRACTION
OVERACHIEVED AUSTRLIAN CHIN UP AND PULLUPS
HARDEST WORKOUT PULLUPS, COMMANDO PULLUPS

Wow, that was so tough. First time getting back into bars for a long time and there’s certainly a prerequisite to building up my grip and forearm strength to hang effectively and execute these exercises. My hands blistered and I maxed out until the pain in my hands meant griping the bars was unbearable. This, I crawled my way to 2 rounds of these tough exercises.

Granted my pullups aren’t where I want to be so back at 0 to get those up, only doing a couple of effective pullups. Besides the Australian bar curls and chin-ups and Commando pull-ups, I had to drop to an easier progression of the bar work to complete the rest of the reps and rounds.

I used my resistance band for assistance to keep going until there was nothing left in the tank. A humble first day on this workout but at the wake run me felt good in mentally pushing through and feeling a good workout on my back and whole arms. Going to a progression version is a great way to build up to the main exercises once the body has adapted. For any kind of pullup motion I did the jump negative bringing myself down slowly as controlled as I could and once that was too much the australian version. Helps continue pushing and working the muscles beyond their limits if I just stopped. Humbling but a start to build from with no judgment.

DAY 3 LEGS
ROUNDS 3

QUALITY B
EFFORT A+
FOCUS ON PISTOL SQUAT
OVERACHIEVED JUMP SQUATS
HARDEST WORKOUT SWITCHING LUNGES

Wow, that was a toughie! Much needed work on the legs and happy with pushing through limits. Extra condition resilience working through the rain on the rooftop and did it using my daypack as a weight vest. My legs got a big reality check as they were burning up after just the first 2/3 exercises.

Overall though, it was super tough but the feeling was awesome. I have higher endurance than I expected, just needed that push to go beyond my mental limit on what I could tolerate. The hardest exercises are the first three – the jump squat hold, switching lunges hold, and sumo walk altogether is intense. I definitely felt it from the first round and after just the second activity so I was in for a long session ahead!

The jumping jacks and calf raises were good active rests to stretch out and pump oxygen to those muscles before taking on the seated pistol squats. Definitely my starting point, I did these well and followed through right up to the third round when it got real tough lifting up from the seat.

My legs were shaking in the last 20 seconds of the tip toe wall sits in the third round but I could breath through them well and didn’t feel fatigue at any point. The step ups is currently where I am until I build more solid quads to progress them to box jump holds. Stability needs work but I completed them in good form and repetition. Happy first leg session!

Add the quite heavy rain weather condition and weighted backpack for extra intensity, happy with the outcome and mental resilience to push through. Rest day well-earned.

DAY 4 REST DAY

DAY 5 CHEST, SHOULDERS & TRICEPS
ROUNDS 2

QUALITY C
EFFORT B-
FOCUS ON PSEUDO PUSHUP TO PIKE HIPS, WALL WALK PU TRANSITION, TYPEWRITER MOTION
OVERACHIEVED SKULL CRUSHER + ELEVATED DIAMOND PUSHUPS
HARDEST WORKOUT ARCHER TYPEWRITER

Compared to the other days there are fewer exercises here but it’s actually very hard. I practiced a few wall-walks and was looking forward to it but the transition to pushups is far harder than it looks. The problem is my ability to keep my feet secured to the wall as I go down and up, while the second issue is the required shoulder, lats, and triceps to push up.

I had to isolate the exercises with 3 wall walks followed by 3 decline pushups for the same rep count, while I did the last round post-workout. I’m focusing on building my shoulder muscle with the muscle walks and continue to decline pushup for stronger explosiveness at this angle. My wall walks were a little shaky with my arms and my feet ring to coordinating the walk-up. I could feel the attacked weight on my shoulders so it’s good getting my shoulders used to that and my arm while moving. I like the wall walks and working together having the confidence to lie competitive flat against the wall, for more at a slight angle to build that comfort since it’s just the hard ground and the wall with no protection.

Bench dips reverse plank were the easiest for me and I could do them well, feeling the collection on my bench dip, which the extension and Wyeth looking upward felt good feeling that connection to the lower back lats. I performed the elevated diamond pushup very good feeling the nice contraction on my pecs when pushing up with arms keep close to the body. The skull crusher were hard at the very low angle and in general, so I could only do them as low as I could hold and make sure my elbows didn’t flair out. I pushed through the reps and will focus on the skull crusher depth to build strength there.

I had to isolate the motion of the typewriter archer pushups and focused on the typewriter hold and archer pushup. Pretty difficult though I attempted 10 first round and 8 on second round. Working on that one arm strength for better quality reps.

The Pike hold was another I could do but again the transition was difficult to execute. I pseudo pushup and can pIke hold, however my transition is lacking as I fail to drive enough through my hips, pushing through my Triceps after struggling to rock from pseudo to pike. Will continue to work on that whole movement as the reps are fine. I’ll continue to work on either isolating the movements to complete the reps and build reps in the whole transition.

DAY 6 ABS CORE
ROUNDS 3 + 15 MINUTES CITY RUNNING

QUALITY A
EFFORT A+
PROGRESS A
FOCUS ON BICYCLE EXTENSIONS, FLUTTER KICK WIDER RANGE
OVERACHIEVED LEG RAISES, RUSSIAN TWISTS
HARDEST WORKOUT BICYCLES (BREATHING)

I’ve been doing this workout before I put this routine together and found I’ve performed a quality 3 rounds the best I’ve done so far. Feeling a little ‘leggy’ from the legs workout though my previous workout upper body is feeling pretty good. Exercise with my friend Chen get him into the regularity of exercise and see how he feels with the Abs core strengthening.

I repeated this 3 rounds in very good form and focused on my breathing and found good push and core holds on the bolt hold flutter kicks russian twists and leg raise which is usually quite straining on the abs 2nd and 3rd round in. I max my leg raise at 7/8 within the 30 seconds while the 3rd round I could start to feel my quad and abs feel a soft twitch. Very happy with the full range of motion straight legs and generally felt strong throughout! Not as breathy, more stable and good explosiveness in the bicycles side to side. It was fun and I’ll continue to work on the form quality and pushing hard on each round before thinking about 4 rounds.

My legs felt stronger in leg raise lifted, explosiveness, and range in knee taps and bicycle kick extensions. Good hold on the side to side plank and side plank dips from a solid shoulder base back and obliques. Finished 3 rounds and then went for a 15-minute jog in the city to the supermarket, weaving around people while breathing in a nice flow. Good cooldown jog.

DAY 7 REST DAY

WEEK ONE

DAY 8 CHEST
ROUNDS 2

HERIA WORKOUT ONE TECH TRAVELLER COMMANDO PUSHUPS

QUALITY A
EFFORT A
PROGRESS A
FOCUS ON PU REPETITION, ELEVATED PU, PELICAN FORM
OVERACHIEVED COMMANDO PU,
HARDEST WORKOUT COMMANDO PU

The first chest session and I was accompanied by my friend Chen who wanted to join in the routine too. I used the same weighted backpack and used it for all routines until I needed to downgrade the progression towards the final reps in the last round. Managed two rounds before my arms wanted to give out, however I felt I accomplished to a high quality standard.

Weighted pushups on the ground were explosive, weighted dips was a little more challenge since it’s been a while but I executed to rep count well, commando pushups were the toughest however felt my chest, lats and shoulders activated to do the full 20 with switching grips at a very low angle (due to lack of any bar lower or on the ground). Want to continue building strength on the commando as I had to take numerous breaks to do the last 10 reps.

HERIA WORKOUT ONE TECH TRAVELLER WEIGHTED DIPS

I didn’t have access to my rings so got creative with equipment nearby, however lacked the angle to make it challenging. Felt the stretch on the chest while I added weighted dip for each rep. Will have rings access and full pelican form to execute the intensity required but was good nonetheless. I performed the first round elevated weighted pushup very well while I struggled with the last 15 as my arms gave out. I did just 5 weighted elevated pushup, then 5 ground pushups, with the remaining 10 45 incline pushups to finish off the reps.

Very happy with the quality, effort and benchmark standard. Will focus on commando pushups, higher rep count endurance and proper pelican rings pushups next time around.

DAY 9 BACK & BICEPS
ROUNDS 3

QUALITY B
EFFORT A
PROGRESS B
FOCUS ON PULLUP REPETITION, COMMANDO PU, GRIP STRENGTH
OVERACHIEVED AUSTRALIAN CHIN UPS, BAR CURL
HARDEST WORKOUT PULLUPS, COMMANDO PU

PROGRESSION UPGRADE

  • Changed from drop negative on pullups to assisted band pullups once maxed without to build higher repetition, form, and continue negative.
  • From hanging knee raises to hanging alternative leg kicks
  • Lower angle for Australian bar curls and chin-ups

Felt better this time around with my grip and firearm accustomed again to pullups. Bright my full set of resistance bands to help warm up and switch from jump negatives to the assisted band in the full motion to retain as much intensity as my muscles fatigued.

I felt good in my efforts to complete all exercises within 2 rounds much better than last week. I trained the Australian variants with backpack weight while increasing the angle to lift my body up for a higher workload.

DAY 10 LEGS
ROUNDS 3

QUALITY A
EFFORT A
PROGRESS A
FOCUS ON SUMOWALK NEGATIVE, PISTOL SQUATS
OVERACHIEVED JUMPSQUAT, SWITCHING LUNGE, ASSISTED PISTOL SQUATS, WALLSIT
HARDEST WORKOUT SWITCHING LUNGE, SUMOWALK

PROGRESSION UPGRADE
Changed from seated pistol squats to assisted bar pistol squats

Feeling good, feeling good! Legs is the one I dread in the week but there’s no denying I’m seeing the progress in building stronger legs for full-body development. I eeked out 3 rounds last week so I wanted to continue that, up the energy levels, push through the burn and find better quality in all the exercises I do. Kept the same weighted backpack as before.

First-round I breathed through well with the quadriceps feeling a nice burn tto wake them up and get activated. The first trio definitely wakes them up, breathing was in rhythm, motions controlled and steady. Good depth in the squats and explosiveness in the jumps. Quality was higher, recovery was a little quicker, so I went to the next pistol squat progression from seated last week to assisted bar pistol squat – that gives much lower and deeper squat for higher core and leg push with the bar to steady balance and aid in the lift when it gets tough.

The second round and the third round is where I started feeling the fatigue and burn on the quads from those squats and sumo walk. I could have stayed lower in the sumo walks but did the negatives well with good control. The tiptoe wall sits in the first round my legs held up well while the last few seconds in the second round my left leg started to spasm. The third leg, it was the last 10 seconds as it shook uncontrollably but I held form and breathed through well.

Happy with the assisted pistol squats, had great squat depth and leg extension in the first round with little bar assistance even into the second round before my legs started to become jelly in the third round using the bar and core to help in the final reps. I’m very happy with the overall quality, I upped the progression on the pistol squat with more endurance in the leg strength to power through to the last step up.

DAY 11 REST DAY

DAY 12 CARDIO + 15 MINS JOGGING
ROUNDS 2

QUALITY A+
EFFORT A+
PROGRESS A+
FOCUS ON BURPEE FLOW, SIDE TO SIDE SQUAT REPS, SWITCHING LUNGES REP
OVERACHIEVED BICYCLES, SWITCHING LUNGES, SIDE TO SIDE SQUATS
HARDEST WORKOUT SIDE TO SIDE SQUAT

An awesome session with plenty of progress in execution, quality and form. I completed 2 rounds like before but felt I had more left in the tank so I think polishing it’s time for 3 rounds next session. My breathing has improved a lot in each exercise, switching lunges my legs are stronger and feel lighter as a result, I get a good dip in the side to side squats and find that a little more difficult, so hope to improve the explosiveness and endurance on that one, but still did great.

My burpees have a solid core in the pushup and high knees on the jump, while shoulder taps I kept up the pace. Bicycles nearly all (98%) were knee to elbow which was awesome, feeling more flexibility, rotation, and a stronger upper core to hold up with better breathing flow. The high knee runs I go flat out to finish and build my VO2 max.

Finished off with a few resistance band cooldown with some upper body stuff before doing 15 minutes of good pace and solid jogging. Legs feel strong for longer, breathing is controlled and generally more in the tank which is great. Will keep this going and push a little faster pace to improve the anaerobic stamina.

DAY 13 REST DAY

I had an engagement so moved forward the rest day which means pushing hard for four days straight before my next rest day. Well, as long as I do my program and reset for the next week, then it’s all good!

DAY 14 BACK, SHOULDER, TRICEPS
ROUNDS 2

QUALITY B
EFFORT A+
PROGRESS B+
FOCUS ON WALL WALK STABILITY, WALL PUSHUP, ARCHER TYPEWRITER MOTION
OVERACHIEVED ARCHER TYPEWRITER PU, SKULL CRUSH +ELEVATED DIAMOND PU,
HARDEST WORKOUT ARCHER TYPERWITER PU, WALL WALK

PROGRESSION UPGRADE
Changed from elevated pushup to wall pushup
Changed from archer pushup to archer typewriter pushup

WARM-UP
100 x skipping rope
Resistance band stretch and activation (light)
15 x step-ups
25 x switching lunges
60 x bicycle, 30 x jumping jacks, 30 x high knee taps, 20 x slow ground pushups

I’ve noticed many positives in the second week with all of my exercises, this routine included. I’ve been able to execute nearly all exercises as they should, with the exception of the wall walk to wall pushup still a work in progress which is great news.

The biggest improvements have been in archer typewriter pushup, where I can say I do them pretty solidly for nearly two sets, with stronger back and shoulder support to lift from the pushup and better motion from side to side on the typewriter, keeping my back and triceps engaged throughout. My arm extension was great until the last few reps where I started to tire out.

I better consciously tightened my core for a more united movement and will certainly continue to focus on executing better quality form and consistency going forward. The bench dips and reverse plank have always been pretty good for me, so the focus was emphasising the bench dip and then the reverse plank stretch and hold. I felt a great extension throughout the back and shoulder stretch on the dip. I had a little more stamina this time to go deeper on my skull crusher and elevated diamond pushups, feeling a nice chest contraction, keeping my elbows tucked in.

Another struggle last week was the transition from pseudo pushup to pike hold. My hips drove better and my shoulders to push back for a more continuous flow into the pike hold. It suffered a little in the last few reps as I started to tire out but the motion is far smoother than before thanks to better back and shoulder press strength.

Finally, the wall walk saw great progress as I focused more on the pushup to keep my feet on the wall and do a more shoulder press pushup. Breathing through the wall walk and pushup was difficult, but I can say the shoulder press or dip to do a pushup is underway, with support from my lats. Big focus next week to improve the wall walk and hold stability as arms were a little shaky as I tired out, and a deeper dip on the pushup as my shoulders, backs and triceps get use to the overload. The quality wasn’t were I would like it to be in a few reps and exercises, but I corrected and improved on form and technical parts over the exercises while completing the routine to two rounds. Very happy overall!

COOLDOWN
100 x skipping rope
Resistance band stretches and reps (light)
Cooldown walk

WEEK TWO

DAY 15 CHEST
ROUNDS 2

CHRIS HERIA TRANSOFMRATION ONE TECH TRAVELLER PELICAN

QUALITY A
EFFORT A+
PROGRESS A
FOCUS ON PELICAN PUSHUP LOWER ANGLE, PU REPETITION,
OVERACHIEVED COMMANDO PU, WEIGHTED DIPS,
HARDEST WORKOUT COMMANDO PU

WARM-UP
50 x Australian chin-ups
Resistance band stretch and activation (light)
10-minute jogging

Great session as the bars in the park was open for use so I could finally use the parallel bars and pullup bar to tie my gymnastic rings to! That mean solid weighted dips and pelican pushups with the right overload and stresses for more rewarding workouts.

Overall, I felt great compared to last week, feeling my muscular endurance lasting better into the 2 rounds we completed bar the final few reps in the elevated pushups where my arms were giving out. Similar to last week but I gave better quality sets in the other exercises and emphasized more weight in quality form and technique. My explosiveness in the commando pushups and weighted dips were solid, while I dealt the required rep count for the various pushups with relative ease wearing the weighted backpack.

The pelican rings are miles above the variant I did last week, which is awesome because it’s also a lot of fun. I can change the angle to up the difficulty, add the stabilisation factor to keep my core engaged, and then work on the full arm extension strength to keep my body in-line and push myself back up.

A really strong showing this week for the chest will focus on pushup repetition to train my arms not to give out towards the last few reps in 2 rounds, improve my pelican pushup form and control, weighted dips explosiveness, and commando pushups.

DAY 16 LEGS
ROUNDS 3

DAY 17 BACK & BICEPS
ROUNDS 2

QUALITY A
EFFORT A+
PROGRESS B+
FOCUS ON SIT-UP CRUNCH, BICYCLE CONTRACTION, RUSSIAN TWIST
OVERACHIEVED SIDE PLANK, MOUNTAIN CLIMBERS, SIT-UPS
HARDEST WORKOUT BICYCLE KNEES TO ELBOWS, BOLT RUSSIAN TWISTS

A solid workout progression on the back and biceps as I use gloves which reduce the calluses on my hands. My forearms and grip strength have improved, lasting on the bars consecutively longer than before. I pushed 6 decent pullups in one go and finished the rest in the first round while the commando pushups I did well though still not hitting the height to get my head over the bar.

I started to switch the australian chin ups and bar curls with the ring to add the stability factor and a bit more intensity in those workouts, while now being able to do the leg raises, knee to chest, crunches and scapual shrugs with more endurance. Towards the second round my arms start to give way so more work on possibly passive and active hang to improve time under load.

I still rely on the assistance bands on pullups, chin ups and anything pullup in the second round so more work to be done but good progression upping the difficulty and seeing noticeable improvements, even if not as much compared to the other routines.

DAY 18 REST DAY

DAY 19 ABS
ROUNDS 4

QUALITY A
EFFORT A+
PROGRESS A+
FOCUS ON SIT-UP CRUNCH, BICYCLE CONTRACTION, RUSSIAN TWIST
OVERACHIEVED SIDE PLANK, MOUNTAIN CLIMBERS, SIT-UPS
HARDEST WORKOUT BICYCLE KNEES TO ELBOWS, BOLT RUSSIAN TWISTS

WARM-UP
100 x skipping rope jumps
Resistance band stretch and activation (light)

Great development on the Abs workout this week as I pushed through to complete 4 total rounds of the routine! Since I alternate between this and the cardio workout, the abs had a nice warm-up but generally very solid throughout the 4 rounds. By the 4th round my legs were getting heavy on the leg raises, Russian twist and flutter kick, while my abs was certainly feeling the burn.

It also shows my stamina and muscular endurance have improved to complete 4 quality rounds of abs and now it’s about increasing the quality, reducing the rest time between rounds, and picking up the pace within the 30 seconds.

DAY 20 ISOMETRIC CONDITIONING (NEW)
ROUNDS 2

This is normally a chest shoulder and tricep day, however, like the abs and cardio rotation, I think I’ve found another I can build into my routine (or do on rest days) to alternate between. Chris Heria just released a new isometric workout very much aligned to what I want to work on with the calisthenic moves, so I thought to switch today’s back, shoulder, and tricep eccentric and concentric workout for a similar body workout, just in isometric conditioning.

I did a total of 2 rounds:

  • 3 x handstand wall walk,
  • 3 x planche lean (max hold),
  • 3 x front lever tucked,
  • 3 x back lever hang and flip.

It’s amazing how isometric strength differs from eccentric and concentric, usually an even greater measure of core strength to hold under constant load. These were very fun to work on, with the planche lean a favourite as I can do it anywhere and starting to notice a greater lean with straight arms and the lats and shoulder activation. The handstand holds are getting better as my shoulders get accustomed to the load and the 3 attempts over 2 rounds help me to withstand as fatigue kicks in.

CHRIS HERIA FITNESS ONE TECH TRAVELLER

The hardest is definitely the front lever where my lower back, core and ability to hold my legs up is very weak. I tried the tucked but struggled to maintain a flat back and drive the hips and legs into my chest while holding straight arms.

The back lever I can manage better though as my back muscles are more developed. I still need better mobility to get my feet underneath the bar but noce flipped I feel good activation in the triceps, grip, chest and shoulders. I can flip back also though need to improve my isometric time in this position and breathing pattern. A lot of fun and I think I’ll add this in as a chest alternate and also in a rest day to continue workout on these progressions.

DAY 21 REST DAY

WEEK TWO

DAY 22 CHEST
ROUNDS 2

QUALITY A
EFFORT A+
PROGRESS A
FOCUS ON WEIGHTED PULLUPS, COMMANDO PULLUPS
OVERACHIEVED ELEVATED PU FINAL ROUND, WEIGHTED DIPS, COMMANDO PU, PELICAN RINGS
HARDEST WORKOUT COMMANDO PU

WARM-UP
100 x skipping rope jumps
Resistance band stretch and activation (light)
10-minute jogging

Really excelled in my chest workout using a little more weight in my backpack and executing with high quality while hitting all rep requirements over 2 rounds. I’ve noticed my breathing through exercises is better, which has improved my pushup endurance as I completed the final elevated pushups in the elevated progression without taking off the weight or going down progressions, first time achieving that.

I’ve noticed great pushup strengtha dn explosiveness in my pushup forms, especially in commando pushups. It still gets tough in the final 5 reps of the 2nd round but I pushed through. Weighted dips was a little challenging since there are few exercises activating that motion but I did nicely controlled, deep dips and tucked in elbows on the lift while breathing well.

I pushed my pelican pushups a little further with deeper angle and wider extension of the arms and chest. I held for a couple of seconds and started to explore having my chest dip forward so my arm extension starts to go behind my shoulder level. It was tough and definitely worked the shoulders arm and lats but enjoying the chest opening wider, back muscles activating and building my straight arm strength. Really solid, high standard and execution!

I finished cooling down with my warm up exercises while getting in a rep of each isometric I was working on last week, the planche lean, back lever hang, front lever tucked and some righ L-sit hold. Enjoying the additional exercises.

DAY 23 BACK AND BICEPS
ROUNDS 2

QUALITY B
EFFORT B+
PROGRESS B
FOCUS ON WEIGHTED PULLUPS, COMMANDO PULLUPS
OVERACHIEVED RINGS BAR CURLS, TOE TO BAR, HIGH KNEE RAISES, BAR CRUNCHES
HARDEST WORKOUT PULLUPS, CHIN UPS

WARM-UP
100 x skipping rope jumps
Resistance band stretch and activation (light)
5-minute jogging

After a great chest workout yesterday, mentally my mind wasn’t in-tune with back and biceps today and my body was a little tired. I still gave it all I could but this session felt hard to get through. Overall, I’d say it was comparable to last week where I made good strides and this week it was all about trying to up the quality, endurance and feeling the contraction. The biggest achievements this workout was the toe-to-bar which I nailed. I previously brought knees to chest in 8 consecutive reps per round and this time, I upped the progression to the main workout which was toe-to-bar.

I noticed my grip strength and forearms have come a long way as I kept an active grip and had good hip rotation while keeping my arms straight to bring my toes to the bar and back without touching the ground. My straight arm and grip hold on the toe to bar were very satisfying – controlled, little swinging, straight arms, and mobility to rotate from the hip. I concentrated on the bicep and back contraction in the ring bicep curls and ring Australian chin-ups to great effect and control, while my bar crunches were broken down to 2 x 10 reps in the set. Certainly I want to continue building my grip and forearm strength but endurance has come a long way.

Where I’m still struggling is my pullup quality in explosiveness to bring my head above the bar past a few reps and to do 10 pullups in one go. Currently I break it down 7 and then 3 while the 2nd round I had to use the resistance band as my muscular strength waned in pullup motion. The same goes for commando pullups where I quickly lose my breathe and hence the energy for full motion. The scapula shrugs are getting better as I extended my shrug motion from passive ot active hang. Chin ups is similar to pullups in that I lose steam to have my head pass the bar after a few reps so need to continue building back and bicep muscle to get better at that. Overall, solid effort, not progressing as fast as the other workout routines I do but improving slowly.

DAY 23 LEGS
ROUNDS 3.5

QUALITY A
EFFORT A
PROGRESS A
FOCUS ON WEIGHTED PULLUPS, COMMANDO PULLUPS
OVERACHIEVED SUMO SQUATS, BOX JUMPS, SWITCHING LUNGES
HARDEST WORKOUT ASSISTED PISTOL SQUATS

PROGRESSION
From Step Ups to Box Jumps

Great progress on the legs workout which I tend to find always pushes me mentally but these days have been better since I started doing these. This session broke new grounds as I completed 3 rounds again, really mentally pushed to feel the burn and full-motion to get them stronger, I did the full 8 reps per leg on the assisted bar pistol squats which have shown my left leg needs more work in the explosiveness. My right leg is far better and I have better stability and technique but I enjoy the intensity to build those leg strength.

I’ve been holding each jump squat better and focusing on the explosiveness without holding back so I felt them working hard each round, while the tiptoe wall-sit form has been on point. Switching lunges I do well now, controlled narrow base to work the core more. The sumo walks I find really intense on the legs after the jumpsquat and switching lunges, but it’s the walk back that works the other side where it burns haha!

I’ve upped the intensity within the 3 rounds by also progressing from step-ups in the final workout to box jumps for additional gains. And even after completing 3 rounds with my legs fatiguing heavily, I did a smaller round of each exercise to half the reps of each workout just to eek out a little more muscle tear, repair and burn. Finally a rest day!

DAY 25 REST DAY

Was feeling the burn from my leg workout and wanted to do some isometric work but thought to catch up on sleep and rest the body. Did a little planche lean and holds as I couldn’t stop myself 🙂

DAY 26 CARDIO + ISOMETRIC
ROUNDS 3

QUALITY A+
EFFORT A+
PROGRESS A
FOCUS ON PULLUPS, STRAIGHT ARM ISOMETRIC
OVERACHIEVED PULLUP SETS, BURPEES, HIGH KNEE RUNS, SHOULDER TAPS
HARDEST WORKOUT ISOMETRIC FRONT LEVER TUCKED HOLD

Turned a new chapter today with the cardio workout. Since alternating every 2 weeks with the abs it feels like ages and certainly the first round felt like a little adjustment to getting back into the grind. But my body felt great and with all the conditioning in my legs, pushups, shoulders and such, I executed to a high level while steadying my flow without sacrificing energy levels.

The 2nd round was tough but I had more endurance to push hard right until the end. The side to side squats controlled and the switching lunges well stabilised with an active core. The burpee pushups felt great with higher knees on the jump. Shoulder taps I work to a better pace while the high knee run I brought them as high as I’ve ever done them. Even with 2 rounds, I decided today was the day to push for 3 rounds, just pacing, managing and focusing on quality vs quantity.

I’m happy to say I completed each sets to the timer, breathing through each workout and still having energy to exercise to a satisfying standard. Even with all that, we decided to head to the park and do some bar work, continuing the exercise with set pullup reps per minute, every minute, planche lean hold, isometric dips on the parallel bars and straight arm work on the bars.

Really excelled on today’s workout and pushing more for that higher endurance.

DAY 27 CHEST, SHOULDER, TRICEP
ROUNDS 1

QUALITY A+
EFFORT A+
PROGRESS A
FOCUS ON PULLUPS, STRAIGHT ARM ISOMETRIC
OVERACHIEVED PULLUP SETS, BURPEES, HIGH KNEE RUNS, SHOULDER TAPS
HARDEST WORKOUT ISOMETRIC FRONT LEVER TUCKED HOLD

Pushed hard yesterday so took it relatively easy on the rounds but gave it all in the 1 round. My feet are holding a little better to the walls but I’m still having a tough time doing pushups against the wall. Wall walks are more stable and straight arms can handle the load for longer. More controlled walking down though breathing still needs improvement.

I’m getting smoother and better motion through the archer typewriter but again need to focus on the breathing and straight arm extension. Skull crusher and elevated diamond pushups are going well as I dip further on the triceps, while the bench dip and reverse plank I get good extension and hold. The pistol squats are faring better, more notably on the right leg as I can do a couple without assistance. My form is far better on the right leg too while my left leg is still a little unstable and perhaps need better oblique strength as my form is less than ideal.

Overall, a solid set nothing crazy but worked through the reps on the pushups and for all round workout to finish with a well deserved rest day.

DAY 28 REST DAY

WEEK THREE

DAY 29 CHEST
ROUNDS 2

QUALITY A
EFFORT A
PROGRESS B
FOCUS ON WEIGHTED DIPS, COMMANDO PUSHUPS
OVERACHIEVED PUSHUPS
HARDEST WORKOUT COMMANDO PUSHUPS

The first real testing workout session in the winter as it was -10 Degrees Celsius today in Seoul! Cold air, piercing wind, ice and snow with crazy cold bars. This would be the first mental resilience in outdoor conditions beyond the usual workout. Wrapped up with my base layers, dense clothing, hat, globes and the full set of warmup bands and rings like always. The weight in my backpack is slightly more than the usual but similar.

Warm up jog around the park x 2, followed by light resistance band work to activate the muscles. Heart was up and body temperature was good, though muscles felt a little cold going into the first round. The Australian chin ups got them working before diving into quality pushups, weighted dips, before feeling working the chest and triceps on the commando pushups. The bar was too cold to my fingertips so a few seconds to switch in between the 10 x grip. Pushed through well before doing the pelican ring pushups with a little more planche style and breezed through the elevated weighted pushups.

A jog before the 2nd round to bring up the body temperature as the sun hid behind the hill. The shadows is where the cold really plunged down and before I knew it, I starting feeling it. 2nd round was certainly more testing than usual, feeling it towards the end of my weighted dips and pushing through on the commando pushups. I noticed I was leaning a little more to one arm for comfort but I realigned my body and balanced pushup from the commando to do it effectively again. The pelican pushup was good, nothing too crazy but more planche style extension before wrapping it up with 20 elevated pushups again including the weighted pack to match last weeks efforts.

cooldown jog 2 rounds around the pack and resistance bands before finishing up todays workout. What a workout for the mind!

DAY 29 BACK & BICEPS
ROUNDS 1

QUALITY A
EFFORT B
PROGRESS B
FOCUS ON PULLUPS, STRAIGHT ARM ISOMETRIC
OVERACHIEVED TOE TO BAR, AUSTRALIAN CHIN UP, BAR CRUNCHES
HARDEST WORKOUT COMMANDO PUSHUPS

Wow for some reason today was really tough. Possibly fatigue setting in and yesterday’s crunch workout (chest still feeling it), I could only manage 1 round. It was crazy cold so possibly need to adapt my warm-up to get the warmth up and pullup muscle fibers better activated. I decided to focus on the quality vs quantity as a result, as pullups are still my work in progress.

I struggled a little on my grip strength as I was losing it a little quickly so more focus there, but I still maanged to execute toe to bar, Australian ring curls and chin ups well. Since I lack the form over more reps with chin ups and bicep pullups, I decided to do 1 rep every 30 seconds, focusing on the full range of motion from bottom to over the bar and each muscle group contraction. Though broken down, each rep was consistently above the bar on the pullup vs losing strength consecutively that I don’t reach the bar. I felt the focus on quality was much better here so I’m content with that.

Commando pullups I’m doing a little better, getting higher motion though still need to improve endurance and clear my head level to bar which I still am not achieving. Really felt the back and bicep contraction with the rings which was a plus, still disappointed how I let the elements get to me, but possibly a way to say my body needs a little more recovery time in this weather.

DAY 29 LEGS
ROUNDS 3 + PULLUPS

QUALITY A+
EFFORT A+
PROGRESS A
FOCUS ON SWITCHING LUNGES EXPLOSIVENESS
OVERACHIEVED BAR ASSISTED PISTOL SQUATS, SUMO WALKS
HARDEST WORKOUT PISTOL SQUATS

Great leg workout as I cleanly executed 3 rounds of high quality sets. I felt good in each round as I conditioned last week to do 3.5 rounds. Everything felt great, breathing, energy levels, explosiveness, endurance and leg muscle activation. Bar assisted pistol squats was the cleanest execution yet, with my left leg faring a little stronger, while the end box jumps were stable and solid to finish each round. The first 3 exercises are less daunting as my body starts getting used to the explosiveness while perhaps helped with a better warmup routine to open up the hip flexors and tightness.

Still had energy left in the tank upper body wise so went to the park and practiced pullups, 1 rep on the minute, every minute for 10 reps. Cleared the bar on each rep with good contraction and extension, while adding Australian chin ups and bar curls to add into the workout. Total of 15 dips on form and practicing the angles really clean well controlled and high chest expansion from the dip dismount and mount. Happy with that and finally, rest day!

DAY 30 REST DAY

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