Routines

Beginner · Warm-up

warm up before leg day

Hip opener and prepare quads, hamstrings and glutes to work

3 days/week · Mixed

Intermediate · Strength

Ab workout 1

Isometrics and resistance

3 days/week · At home

Beginner · Warm-up

Upper body warmup

Mixed

Beginner · Endurance

Mobility and cardio

1 days/week · Mixed

Intermediate · Skill

Front and Back lever Progression

1 days/week · Calisthenics

Intermediate · Hypertrophy

Chest, tricep and shoulder gym

1 days/week · Gym

Intermediate · Strength

Chest, tricep and shoulders calisthenics

3 days/week · Calisthenics

Intermediate · Hypertrophy

Leg day 1

Gym