LIMITED EQUIPMENT WORKOUTS.

UPPER/LOWER - 4 DAY SPLIT

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LIMITED Equipment Training Guide
Contents
- Upper A & B
- Lower A & B
- X3 CORE Circuits
- Cardio/Metcon Curcuit A
- Cardio/Metcon Curcuit B

DAY
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK

LOWER BODY LOWER BODY

UPPER UPPER
1-8 BODY CORE
REST
BODY CORE
REST REST

Resistance Ideas;
- Obvously dumbbells, resistance bands and ankle weights are the most ideal.
- Bottles filled with water.
- Bags/Suitcases filled will heavy objects.
- If you have a training partner, get them to apply pressure whilst you perform the movements.

How to adapt difficulty to fit your current level;

- Add/Subtract sets and reps.
- Add extra weight to exercises.
- Manipulate rest periods.
- Tempo of your reps. (Slower reps = increased difficulty)
- Range of Motion. (Don't cut your reps short)

Saftey!
- Be safe at all times.
- Don't do stupid SH*T

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 UPPER BODY A
WORKING SET 1 WORKING SET 2 WORKING SET 3 WORKING SET 4 WORKING SET 5
EXERCISE NUMBER OF
ORDER
EXERCISE WARM-UP SETS
RIR REPS / REST RIR REPS / REST RIR REPS / REST RIR REPS / REST RIR REPS / REST
NOTES
4-6 4-6 4-6 4-6 (Alternatively elevated 90º pike push ups)
1 HSPU* 1 3
60/90 SECS
2
60/90 SECS
2
60/90 SECS
2
60/90 SECS Bodyweight *Use a wall for balance.
CONTINUATION
4-6 4-6 4-6 4-6 SET Replicating the movment of exercise 1 (HSPU).
90º PIKE
2 PUSH UPS N/A 2
60/90 SECS
1
60/90 SECS
1
120 SECS
1
120 SECS
Access to a pull-up bar is the ideal situation. Resistance bands acting as
*LATERAL
10 - 12 10 - 12 10 - 12 10 - 12 Latt pull down would be great too. You can always perform ‘Prone Towel
ROW Rows’ / *Adapt the rep range to your equipment and hit the indicated
- - - - RIR.*
3 1 3
12 - 15*
2
12 - 15
2
12 - 15
1
12 - 15
SUPERSET.
*Inverted horizontal rows (bodyweight) if you have a the
*HORIZONTAL equipment available. Use any resistance available if not.
ROWS
60 SECS 60 SECS 60 SECS 90 SEC

10 - 12 10 - 12 10 - 12 10 - 12 Hands closer together than regular push up, focuses

CLOSE GRIP
predominantly on the tricep.
PUSH UPS
- - - -
4 N/A 3
8 - 10
2
8 - 10
2
8 - 10
1
8 - 10
SUPERSET.
Preform neautral grip pull ups if you have access to pull up
BICEP CURLS bar. Use any available resistance.
45/60 SECS 45/60 SECS 45/60 SECS 60 SECS

10 - 12 10 - 12 10 - 12 10 - 12 10 - 12 TEMPO; 3:0:1:0
5 *PRESS UPS N/A 3
45 SECS
2
45 SECS
1
45 SECS
1
60 SECS
1
60 SECS
10 10 10 10 Use any resistance you have available.
FRONT
RAISES
- - - -
6 SIDE
N/A 2
10
2
10
1
10
1
10
SUPERSET.
LATERAL
RAISES 45 SECS 45 SECS 45 SECS 45 SECS

STRENGTH STATIC HOLD

HYPERTROPHY POWER

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 UPPER BODY B
WORKING SET 1 WORKING SET 2 WORKING SET 3 WORKING SET 4 WORKING SET 5
EXERCISE NUMBER OF
ORDER
EXERCISE WARM-UP SETS
RIR REPS / REST RIR REPS / REST RIR REPS / REST RIR REPS / REST RIR REPS / REST
NOTES
PSEUDO 6-8 6-8 6-8 6-8 (Alternatively elevated 90º pike push ups)
1 PUSH UPS 1 3
60/90 SECS
2
60/90 SECS
2
60/90 SECS
2
60/90 SECS Bodyweight *Use a wall for balance.
CONTINUATION
6-8 6-8 6-8 4-6 SET TEMPO; 3:0:1:0
2 PRESS UPS N/A 2
60/90 SECS
1
60/90 SECS
1
120 SECS
1
120 SECS
Access to a pull-up bar is the ideal situation. Resistance bands acting as
*LATERAL 10 - 12 10 - 12 10 - 12 10 - 12 Latt pull down would be great too. You can always perform ‘Prone Towel
ROW Rows’ / *Adapt the rep range to your equipment and hit the indicated
- - - - RIR.*
2 1 3
12 - 15*
2
12 - 15
2
12 - 15
1
12 - 15
SUPERSET.
*Inverted horizontal rows (bodyweight) if you have a the
*HORIZONTAL equipment available. Use any resistance available if not.
ROWS
60 SECS 60 SECS 60 SECS 90 SEC

10 - 12 10 - 12 10 - 12 10 - 12 Hands closer together than regular push up, focuses

CLOSE GRIP predominantly on the tricep.
PUSH UPS
- - - -
3 N/A 3
8 - 10
2
8 - 10
2
8 - 10
1
8 - 10
SUPERSET.
Preform neautral grip pull ups if you have access to pull up
BICEP CURLS bar. Use any available resistance.
45/60 SECS 45/60 SECS 45/60 SECS 60 SECS

10 - 12 10 - 12 10 - 12 10 - 12 10 - 12 TEMPO; 3:0:1:0
90º PIKE
4 PUSH UPS N/A 3
45 SECS
2
45 SECS
1
45 SECS
1
60 SECS
1
60 SECS
10 10 10 10 Use any resistance you have available.
FRONT
RAISES
- - - -
5 SIDE
N/A 2
10
2
10
1
10
1
10
SUPERSET.
LATERAL
RAISES 45 SECS 45 SECS 45 SECS 45 SECS

STRENGTH STATIC HOLD

HYPERTROPHY POWER

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 LOWER BODY A
WORKING SET 1 WORKING SET 2 WORKING SET 3 WORKING SET 4 WORKING SET 5
EXERCISE NUMBER OF
ORDER
EXERCISE WARM-UP SETS
RIR REPS / REST RIR REPS / REST RIR REPS / REST RIR REPS / REST RIR REPS / REST
NOTES
4 - 6 PER LEG 4 - 6 PER LEG 4 - 6 PER LEG 4 - 6 PER LEG 4 - 6 PER LEG Use chairs (or anything for balance).
PISTOL
1 SQUATS 1 3
60/90 SECS
2
60/90 SECS
2
60/90 SECS
1
90 SECS
1
90 SECS
Use a solid platform (fixed steps) for the incline.
REVERSE 8 - 10 PER LEG 8 - 10 PER LEG 8 - 10 PER LEG 8 - 10 PER LEG 8 - 10 PER LEG
Concentrate on slowing the rep down eccentric part of
2 INCLINE
LUNGES
N/A 3
45 SECS
2
45 SECS
2
45 SECS
1
45 SECS
1
60 SECS
the movement to increase the difficulty level. ADD
resistance.

SINGLE LEG 8 - 10 8 - 10 8 - 10 8 - 10 12 - 15 Bodyweight.

3 GLUTE
BRIDGES
1 3
45 SECS
2
45 SECS
2
45 SECS
1
60 SECS
1
90 SECS
5 - 10 SECS 5 - 10 SECS 5 - 10 SECS 5 - 10 SECS 5 - 10 SECS Bodyweight.
SUPERMAN HOLD HOLD HOLD HOLD HOLD
4 HOLD N/A 3
45 SECS
2
45 SECS
2
45 SECS
1
60 SECS
2
60 SECS

POWER
20 30 40 50
LUNGES
- - - -
5 N/A 3
10
2
15
1
20
0*
30
SUPERSET. Killer superset! Expect failure!
JUMPING
SQUATS
60 SECS 60 SECS 60 SECS 90/120 SECS

20 20 20 20 20 Use any resistance you have available.

CALF
6 RAISES N/A 1
30 SECS
1
30 SECS
1
30 SECS
1
30 SECS
1
30 SECS

STRENGTH STATIC HOLD

HYPERTROPHY POWER

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 LOWER BODY B
WORKING SET 1 WORKING SET 2 WORKING SET 3 WORKING SET 4 WORKING SET 5
EXERCISE NUMBER OF
ORDER
EXERCISE WARM-UP SETS
RIR REPS / REST RIR REPS / REST RIR REPS / REST RIR REPS / REST RIR REPS / REST
NOTES
4 - 6 PER LEG 4 - 6 PER LEG 4 - 6 PER LEG 4 - 6 PER LEG 4 - 6 PER LEG Use chairs (or anything for balance).
PISTOL
1 SQUATS 1 3
60/90 SECS
2
60/90 SECS
2
60/90 SECS
1
90 SECS
1
90 SECS
8 - 10 PER LEG 8 - 10 PER LEG 8 - 10 PER LEG 8 - 10 PER LEG 8 - 10 PER LEG Use available resistance. Stepping back
REVERSE
2 LUNGES 1 3
45 SECS
2
45 SECS
2
45 SECS
1
45 SECS
1
60 SECS
slightly further to target the hamstrings.

SINGLE LEG 8 - 10 8 - 10 8 - 10 8 - 10 12 - 15 Bodyweight.

3 GLUTE
BRIDGES
N/A 3
45 SECS
2
45 SECS
2
45 SECS
1
60 SECS
1
90 SECS
5 - 10 SECS Bodyweight.
REVERSE 6-8 6-8 6-8 6-8 HOLD
4 NORDICS N/A 3
45/60 SECS
2
45/60 SECS
2
45/60 SECS
1
60 SECS
2
60 SECS

SUMO
12 - 15 12 - 15 12 - 15 12 - 15
SQUATS
- - - -
5 NARROW
N/A 3
12 - 15
2
12 - 15
1
12 - 15
1
12 - 15
SUPERSET.
STANCE
SQUATS 45 SECS 45 SECS 45 SECS 90 SECS

20 20 20 20 20 Use any resistance you have available.

CALF
6 RAISES N/A 1
30 SECS
1
30 SECS
1
30 SECS
1
30 SECS
1
30 SECS

STRENGTH STATIC HOLD

HYPERTROPHY POWER

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 CORE CIRCUITS
NUMBER OF Round 1 Round 2 Round 3 Round 4 Round 5
EXERCISE WARMUP
SETS RIR REPS / REST RIR REPS / REST RIR REPS / REST RIR REPS / REST RIR REPS / REST
NOTES

CIRCUIT ONE.
HOLLOW BODY 20 SECS 20 SECS 20 SECS 20 SECS 20 SECS Hands outstretched above your head,
HOLD
- replicating a handstand position.
- - - - -
CRUNCHES (RAISED 12 12 12 12 12 Laying on the floor.
KNEES)
- 3 2 2 1 1
- - - - -

LYING ALTERNATE 12 12 12 12 12 6 Per side.

TOE TAPS
-
60 SECS 60 SECS 60 SECS 60 SECS 60 SECS

CIRCUIT TWO.
HOLLOW BODY 10 SECS 15 SECS 15 SECS 15 SECS 15 SECS Legs in a slightly elevated position in
ROCKS
- comparison to the hollow body hold.
- - - - -
HOLLOW BODY 10 SECS 15 SECS 15 SECS 15 SECS 15 SECS Hands outstretched above your head,
HOLD
- 3 2 2 1 1 replicating a handstand position.
- - - - -
10 SECS 10 SECS 10 SECS 10 SECS 10 SECS Lying on your back.
FEET FLUTTERS -
60 SECS 60 SECS 60 SECS 60 SECS 60 SECS

CIRCUIT THREE.
STRAIGHT ARM 20 SECS 20 SECS 20 SECS 20 SECS 20 SECS Squeezing/Engaging the core throughout
PSEUDO PLANCHE - the hold.
PLANK - - - - -
*MOUNTAIN 16 16 16 16 16 *Slow and controlled. Bringing the the knee to
- 3 2 2 1 1 the elbow and squeezing/engaging the core.
CLIMBERS - - - - -
*MOUNTAIN 30 30 30 30 30 *Max work. Arms locked out driving your
-
CLIMBERS 60 SECS 60 SECS 60 SECS 60 SECS 60 SECS knees to your chest.

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 CARDIO CIRCUIT A
ONE ROUND
EXERCISE
ORDER
EXERCISE
REPS / REST
NOTES
Sprint not a jog!
1
1 40M SPRINT
-
FORWARD 6 Jumping forward.
2 JUMP
SQUATS -
10 Jumping straight up.
JUMP
3 SQUATS 60 SECS

REPEAT X5

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 CARDIO CIRCUIT B
ONE ROUND
EXERCISE
ORDER
EXERCISE
REPS / REST
NOTES
60 SECS Shadow skip if you don't
1 SKIPPING
NO REST
have a rope.

KNEES TO 10
2 CHEST NO REST
30 SECS Max effort!
MOUNTAIN WORKING
3 CLIMBERS 60 SECS

REPEAT X5

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