The Vertical Gains Workout

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Instructions

Exercises

Modifications

Workout Sheet

As humans, we are arguably the only upright standing species. And hey, it’s pretty cool walking tall, right? Today’s workout is all about capitalizing on that.

Throughout 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, and getting a great, full-body workout!

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

INSTRUCTIONS

This is an AMRAP workout, which stands for As Many Reps As Possible. That means you aren’t counting up to a certain number for each exercise. Instead, 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.

The entire workout should only take about 25 minutes. The great thing is, you’re going to be working really hard the entire time, so this is much better than doing a moderate workout for an hour or more.

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 (or you don’t have a pull up bar), do negative pull ups and push ups.

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