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Start Bodyweight Push Pull split →

Day 1/3 - Push

Skip Rope · Shoulder Roll · Chest Wall Stretch · Neck Rotations · Kneeling Hip Flexor Stretch · Front And Side Leg Swings · Hamstring Stretch (Supine) · Child's Pose Lat Stretch · Calf Stretch · Chest Wall Stretch

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Workout Breakdown

Warm up / Push

1

Skip Rope

1 set × 2-5min

2

Shoulder Roll

1 set × 5-10 reps

3

Chest Wall Stretch

1 set × 5-10 reps

4

Neck Rotations

1 set × 5-10 reps

5

Kneeling Hip Flexor Stretch

1 set × 5-10 reps

6

Front And Side Leg Swings

1 set × 5-10 reps

Cool down

1

Hamstring Stretch (Supine)

1 set × 30s

2

Child's Pose Lat Stretch

1 set × 30s

3

Calf Stretch - Stair

1 set × 30s

4

Chest Wall Stretch

1 set × 30s