Exercise Type: Core/Calisthenics/Gymnastic Strength
Level: Beginner to Intermediate
Goal: Skill development & muscle retention/gain
Warm-up
3.5-minute jog around gym
Forward and backward shoulder circles: One set: 20 – 30 circles each way
Lightweight, one-arm kettlebell swings: One set: 15 – 20 swings per arm
Wrist circles and stretches: Three sets: 20 – 30 circles each way and floor or wall stretches in each direction
Total time: approx. 7 minutes
Handstands
20 minutes of practice; can include forward rolls, however, the focus is on handstand holds
Handstand Eccentric Push-ups (HeSPU)
3 sets to failure or no more than 8 reps each set
Muscle-Up Practice on Rings
3 – 4 sets to failure
Use the video below as an aid.
Ring Rows
4 sets: 15 – 20 reps
Stretch
Approx. 15 minutes stretching the overall body, mainly what I worked; my upper body.
MEET SYLVIA PETRO — THE BROKE, FIT SINGLE MOM: As an athlete of over 16 years and a broke single mom for most of that time, I created this site to aid not only broke single parents to a life of fitness, but anyone who believes the road to fitness requires a lot of cash or time. In reality, the road to fitness is paved with knowledge and firm principles; informing readers about mastering both of those building blocks is my goal.