Baji Workout Routine: Semana de Treino

Segunda: First Division Captain Calisthenics A

Terca: Valhalla Baji Circuit Test

Quarda: First Division Captain Calisthenics B

Quinta: Tokyo Maji Gang Endurance Work

Sexta: First Division Captain Calisthenics C

Sabado: Optional Additional Training with Resources

Domingo: Rest Day

Baji Workout Routine: First Division Captain
Calisthenics A
Aquecimento:

5-15 Minutos de Aquecimento

Calisthenics:

Chin Ups 3×10

Bench Dips 3×15

Air Squats 3×15

Regular Push Ups 3×20

Sit Ups 3×20

Tri-Set (3 Sets sem descanso):

A. Lunges 3×20 [total]

B. Superman Hold 3×30 Seconds

C. Clap Push Ups 3xFailure

Valhalla Baji Circuit Test: Complete 4 Rounds for

Time
400M Run

20 Air Squats

15 Push Ups
10 Dips

5 Pull Ups

Baji Workout Routine: First Division Captain

Calisthenics B
Aquecimento:

5-15 Minutos de aquecimento

Calisthenics:

Wide Pull Ups 3×10

Chest Dips 3×15

Box Jumps 3×15

Diamond Push Ups 3×20

Hanging Leg Raises 3×20

Tri-Set (3 Sets sem descanso):

A. Pistol Squats 3×20 [total]

B. Hollow Hold 3×30 Seconds

 C. Handstand Push Ups (or Pike) 3xFailure

Baji Workout Routine: Tokyo Maji Gang Endurance

Work
Primeira Opcao – Correr baseado no seu nivel:

Beginner: 1,5-5 Km

Intermediate: 5-8 Km

Advanced: 8+ Km

Segunda Opcao – Cardio Variada de 45-60+ minutos:

Split your cardio up however you’d like but complete 45-60+ minutes
using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike
Baji Workout Routine: First Division Captain
Calisthenics C
Aquecimento:

5-15 Minutos de Aquecimento

Calisthenics:

Regular Pull Ups 3×10

Tricep Dips 3×15

Glute Bridges 3×15

Wide Push Ups 3×20

Bicycle Crunches 3×30

Tri-Set (3 Sets sem descanso):

A. Jump Squats 3×20

B. L-Sit Hold 3×30 Seconds

C. Inch Worm Push Ups 3xFailure