Bell House Fitness – Home Gym

03.10.23 (Time)

EQUIPMENT

For time:

100 air squats

5 handstand push-ups

25-ft handstand walk

75 air squats

10 handstand push-ups

25-ft handstand walk

50 air squats

15 handstand push-ups

25-ft handstand walk

25 air squats

20 handstand push-ups

25-ft handstand walk

SCORE:TOTAL TIME

BODYWEIGHT

Same as equipment option.

SCORE:TOTAL TIME

WORKOUT NOTES

10:00-15:00.

Complex bodyweight workout.

Reduce squat volume to 50-40-30-20, reduce HSPU volume to 3-6-9-12-15, and scale HS walk to 20 HS shoulder taps as needed.

WARM-UP

2 sets:

:20 sumo stance squats

:20 narrow stance squats

:20 air squats

:20 shoulder taps

:20 push-ups

:20 plank hold

– Rest 1:00 between sets.

1 set:

:20 handstand hold

2-3 HSPU negatives

10 air squats (fast)

3-5 handstand push-ups

1:00 handstand walk practice

20 air squats (fast)

5-7 handstand push-ups

1:00 handstand walk practice

ACCESSORY

Pre-workout:

EMOM 5:

1-3 wall walks

– Beginner: Partial ROM.

– Intermediate: 1-3 wall walks

– Advanced: Perform 1 wall-facing strict HSPU at the top of each rep.

STRETCHING

2 sets:

1:00 foam roll lower back

:30 cat-cow

:30 standing pike stretch