Dips/ Chinups/ Squat Jumps Routine

If you’re willing to just stick to three simple movements for the next 8 weeks, then I have a great routine for that will transform your entire body.

This is a non-nonsense, no gimmicks program, and it’s absolutely free. Follow the table below:

Day 1 Day 2 Day3

Level 1

Perform max rounds in 20 minutes of: 1 dip; 1 chin-ups; 3 squat jumps

Perform 5 rounds of: 2 dips; 2 chin-ups; 10 squat jumps, rest 3 minutes between each round

1 round for time of: 10 dips; 10 chin-ups; 20 squat jumps

Level 2

Perform max rounds in 20 minutes of: 1 dip; 1 chin-ups; 4 squat jumps

Perform 5 rounds of: 3 dips; 3 chin-ups; 12 squat jumps, rest 3 minutes between each round

1 round for time of: 12 dips; 12 chin-ups; 25 squat jumps

Level 3

Perform max rounds in 20 minutes of: 2 dip; 2 chin-ups; 5 squat jumps

Perform 5 rounds of: 3 dips; 3 chin-ups; 15 squat jumps, rest 3 minutes between each round

1 round for time of: 15 dips; 15 chin-ups; 30 squat jumps

Level 4

Perform max rounds in 20 minutes of: 2 dip; 2 chin-ups; 6 squat jumps

Perform 5 rounds of: 4 dips; 4 chin-ups; 20 squat jumps, rest 3 minutes between each round

1 round for time of: 20 dips; 20 chin-ups; 40 squat jumps

Level 5

Perform max rounds in 20 minutes of: 3 dips; 3 chin-ups; 8 squat jumps

Perform 5 rounds of: 5 dips; 5 chin-ups; 25 squat jumps, rest 3 minutes between each round

1 round for time of: 25 dips; 25 chin-ups; 50 squat jumps

Level 6

Perform max rounds in 20 minutes of: 3 dips; 3 chin-ups; 10 squat jumps

Perform 5 rounds of: 6 dips; 6 chin-ups; 30 squat jumps, rest 3 minutes between each round

1 round for time of: 30 dips; 30 chin-ups; 60 squat jumps

Level 7

Perform max rounds in 20 minutes of: 4 dips; 4 chin-ups; 12 squat jumps

Perform 5 rounds of: 8 dips; 8 chin-ups; 40 squat jumps, rest 3 minutes between each round

1 round for time of: 40 dips; 40 chin-ups; 80 squat jumps

Level 8

Perform max rounds in 20 minutes of: 5 dips; 5 chin-ups; 15 squat jumps

Perform 5 rounds of: 10 dips; 10 chin-ups; 50 squat jumps, rest 3 minutes between each round

1 round for time of: 50 dips; 50 chin-ups; 100 squat jumps

This is going to be a great workout that’s going to transform your body and the way you approach training.

I urge you to take this opportunity to also check out some other great bodyweight training information:

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3 unique veggies that FIGHT abdominal fat? (surprising fat-fighters)

We have a great article for you today from one of our trusted nutrition experts… this article details how some of the chemicals (such as xenoestrogens) that we are being exposed to (from pesticides, herbicides, plastics, our water supply, etc) have been linked to what’s been termed “stubborn abdominal fat”, and how a specific class of veggies helps to combat this problem.

Read the article below to find out an interesting way to protect yourself from “xenoestrogens” and help you get a flatter stomach:

>> 3 Unique veggies that FIGHT Abdominal Fat (surprising fat-fighters that help to counteract “xenoestrogens”)

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