Step 1

Wall Push Ups

Step 2
Incline Pushups 1 set of 10 2 sets of 20 3 sets of 40 Jackknife Squats 1 set of 10 2 sets of 20 3 sets of 40 Horizontal Pulls 1 set of 10 2 sets of 20 3 sets of 30 Flat Knee Raises 1 set of 10 2 sets of 20 3 sets of 35 Straight Bridges 1 set of 10 2 sets of 20 3 sets of 40 Crow Stands 10 secs 30 secs 1 min

Step 3
Kneeling Pushups 1 set of 10 2 sets of 15 3 sets of 30 Supported Squats 1 set of 10 2 sets of 15 3 sets of 30 Jackknife Pulls 1 set of 10 2 sets of 15 3 sets of 20 Flat Bent Leg Raises 1 set of 10 2 sets of 15 3 sets of 30 Angled Bridges 1 set of 8 2 sets of 15 3 sets of 30 Wall Handstands 30 secs 1 min 2 mins

Step 4
Half Pushups 1 set of 8 2 sets of 12 2 sets of 25 Half Squats 1 set of 8 2 sets of 35 2 sets of 50 Half Pullups 1 set of 8 2 sets of 11 2 sets of 15 Flat Frog Raises 1 set of 8 2 sets of 15 3 sets of 25 Head Bridges 1 set of 8 2 sets of 15 2 sets of 25 Half Handstand Pushup 1 set of 5 2 sets of 10 2 sets of 20

Push

1 set of 10 2 sets of 25 3 sets of 50 Shoulderstand Squat

Squat

1 set of 10 2 sets of 25 3 sets of 50 Vertical Pulls

Pull Up

1 set of 10 2 sets of 20 3 sets of 40 Knee Tucks

Leg Raise

1 set of 10 2 sets of 25 3 sets of 40 Short Bridges

Bridge

1 set of 10 2 sets of 25 3 sets of 50 Wall Headstands

Handstand Pushup

30 secs 1 min 2 mins

Step 5
Full Pushups 1 set of 5 2 sets of 10 2 sets of 20 Full Squats 1 set of 5 2 sets of 10 2 sets of 30 Full Pullups 1 set of 5 2 sets of 8 2 sets of 10 Flat Straight Leg Raises 1 set of 5 2 sets of 10 2 sets of 20 Half Bridges 1 set of 8 2 sets of 15 2 sets of 20 Handstand Pushup 1 set of 5 2 sets of 10 2 sets of 15

Step 6
Close Pushups 1 set of 5 2 sets of 10 2 sets of 20 Close Squats 1 set of 5 2 sets of 10 2 sets of 20 Close Pullups 1 set of 5 2 sets of 8 2 sets of 10 Hanging Knee Raises 1 set of 5 2 sets of 10 2 sets of 15 Full Bridges 1 set of 6 2 sets of 10 2 sets of 15 Close Handstand Pushup 1 set of 5 2 sets of 9 2 sets of 12

Step 7
Uneven Pushups 1 set of 5 2 sets of 10 2 sets of 20 Uneven Squats 1 set of 5 2 sets of 10 2 sets of 20 Uneven Pullups 1 set of 5 2 sets of 7 2 sets of 9 Hanging Bent Leg Raises 1 set of 5 2 sets of 10 2 sets of 15 Walking Walk Bridges 1 set of 3 2 sets of 6 2 sets of 10 Uneven Handtand PU 1 set of 5 2 sets 8 2 sets of 10

Step 8
1/2 One-Arm Pushups 1 set of 5 2 sets of 10 2 sets of 20 1/2 one-leg squats 1 set of 5 2 sets of 10 2 sets of 20 1/2 one-arm Pullups 1 set of 4 2 sets of 6 2 sets of 8 Hanging Frog Raises 1 set of 5 2 sets of 10 2 sets of 15 Walking Wall Bridges 1 set of 2 2 sets of 4 2 sets of 8

Step 9
Lever Pushups 1 set of 5 2 sets of 10 2 sets of 20 Assisted one-leg squats 1 set of 5 2 sets of 10 2 sets of 20 Assisted One-Arm Pullups 1 set of 3 2 sets of 5 2 sets of 7
Partial Straight Leg Raises

1 set of 5 2 sets of 10 2 sets of 15 Closing Bridges 1 set of 1 2 sets of 3 2 sets of 6

1/2 One Arm Handstand Lever Handstand Pushups 1 set of 4 2 sets of 6 2 sets of 8 1 set of 3 2 sets of 4 2 sets of 6

Step 10
One-arm Pushups 1 set of 5 2 sets of 10 1 set of 100 One-leg squats 1 set of 5 2 sets of 10 2 sets of 50 One-arm Pullups 1 set of 1 2 sets of 3 2 sets of 6
Hanging Straight Leg Raises

1 set of 5 2 sets of 10 2 sets of 30 Stand-to-stand Bridges 1 set of 1 2 sets of 3 2 sets of 10-30 One-arm Handstand PU 1 set of 1 2 sets of 2 2 sets of 5