The Vertical Gains Workout

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Instructions

Exercises

Modifications

Workout Sheet

We are arguably the only upright standing species. Today’s workout is all about capitalizing on that.

In this workout we are going keep our spine straight and perpendicular to the ground.

There’s a life lesson here. We are going to learn that we have to always keep our heads up, but sometimes our heads go down (handstand pushups) and that’s OK, we jut have to lift them right back up (front lunges).

OK, maybe that’s pushing it. Just focus on breaking a good sweat.

So grab your copy of the workout sheet below and get to it!

INSTRUCTIONS

For each exercise, do as many reps as you can in 40 seconds then immediately move to the next exercise. Once you finish 1 round, rest for 30-40 seconds. Do 5 total rounds.

EXERCISES

• Pull Ups
• Ballet Squat
• Chin Ups
• Handstand Pushups
• Front Lunges

ADVANCED MODIFICATIONS

• Instead of ballet squats, do pistol squats instead.

BEGINNER MODIFICATIONS

• If pull ups and chin ups are too advanced for you, do negative pull ups and push ups.

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