SurferStyle*’s BodyBlog

Warm Up

10 Min. Skipping

Push Ups - 5 Sets (Body Weight)
1 x (40 - 50 Reps}
(50 Reps)
2 x (20 - 25 Reps)
(25 Reps)
(25 Reps)
1 x (15 - 20 Reps)
(15 Reps)

Pull Ups - 5 Sets (Body Weight)
2 x min. 15 reps
(15 Reps)
(15 Reps)
2 x (10 - 12 Reps)
(10 Reps)
(10 Reps)
1 x (8 - 10 Reps)
(8 Reps)

Squats - 3 Sets (Body Weight)
[10 - 15 Sec. Handstands in between Sets]
1 x Min. 80 Reps
(80 Reps)
2 x Min. 40 Reps
(40 Reps)
(40 Reps)

Main Sets

Hand Stands - 3 Sets
3 x Min. 3 Hercules Push ups
(3 Reps)
(3 Reps)
(5 Reps)

Walking hand stand -  30 m - 2 sets
(55 Steps)
(55 Steps)

Front Delts - 2 x (3 Sets)
(50 Reps) (5 Lbs)/(50 Reps) (5 Lbs)
(50 Reps) (5 Lbs)/(50 Reps) (5 Lbs)
(35 Reps) (10 bs)/(35 Reps) (10 Lbs)

Mid Delts - 2 x ( 3 Sets)
(25 Reps) (10 Lbs)/(25 Reps) (10 Lbs)
(20 Reps) (10 Lbs)/(20 Reps) (10 Lbs)
(20 Reps) (10 Lbs) (20 Reps) (10 Lbs)

Rotator Cuff - V1 - 2 x (3 Sets)
2 x (15 Reps) (5 Lbs)
2 x (12 Reps) (5 Lbs)
2 x (12 Reps) (5 Lbs)

Rotator Cuff - V2 - 2 x (3 Sets)
2 x (15 Reps) (5 Lbs)
2 x (12 Reps) (5 Lbs)
2 x (10 Reps) (5 Lbs)

Med. Ball Push Ups (1 Ball) - 3 Sets  
1 x Min. 20 Reps
(21 Reps)
2 x Min 15 Reps
(15 Reps)
(15 Reps)

Med. Ball Push Ups (1 Ball Arms, 1 Ball Legs) - 3 Sets
2 x Min. 8  Reps
(10 Reps)
(10 Reps)
1 x Min. 5 Reps
(8 Reps)

Med. Ball Squats - 3 Sets
1 x Min. 30 Reps
(30 Reps)
1 x min 20 Reps
(20 Reps)
1 x min 15 Reps
(15 Reps)

Stone Hoppers - 5 Sets
As Many As Possible - Min. 3
(3 Reps)
(3 Reps)
(4 Reps)
(4 Reps)
(3 Reps)

Barbell Balance Squats - 3 sets
(5 Reps)
(4 Reps)
(5 Reps)

Warm Down

2 Min. Quad Stretch

2 Min. Ham String Stretch

2 x (2 Min. Chest Stretch)

2 x (2 Min. Tricep Stretch)

2 x (2 Min. Rear Delt Stretch)

2 x (2 min. Delt Stretch)

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