Exercises

🏷️ Tào lao

• Back
  • Plank cow
  • Cat cow
  • Swimmer
  • Pull up
  • Hold pull up
  • Typewriter pull up
• Leg
  • Glute raise
  • Pistol squat
  • Calf raise
  • Jumping squat
  • Lunge
  • Archer squat
  • Deep squat
• Chest
  • Typewriter push up
  • Diamond push up
  • Push up
• Shoulder
  • Plank up
  • Push up
  • Pike walk
  • Prone race
  • Pike push up
  • Planche push up
• Arm
  • Triceps
    • Plank up
    • Biceps push up
    • Cobra push up
    • Diamond push up
    • Sphinx push up
  • Biceps
    • Chin up
    • Hold chin up
• Abs
  • Dead bug
  • Mountain climbers
  • Plank
  • Leg raise
  • Ab Twist
  • Knee raise
  • Reverse crunch
  • Hollow body crunch

Routines

• January - April:
  • Chest
    • Push up
    • Arm push up
  • Legs
    • Lunges
    • Calves up
  • Back
    • Chip up
    • Typewriter pull up
  • Abs
    • Knees up
    • Hollow body crunch
• May - August:
  • Chest
    • Push up
    • Pike push up
  • Legs
    • Squat
    • Calves up
  • Back
    • Pull up
    • Typewriter chin up
  • Abs
    • Mountain climbers
    • Reverse crunch
• September - December
  • Chest
    • Push up
    • Typewriter push up
  • Legs
    • Jump squat
    • Wall stand
  • Back
    • Alternate pull up
    • Hold pull up
  • Abs
    • Legs up
    • Plank