Workouts

Workouts vary from beginners to the more experience fitter people.

Beginners

5 negative pull ups (Jump up on a bar, get your chin over it, then lower yourself down slowly, with your hands placed in front of the bar with your finger tips facing in front of you)
20 second plank (Keep your back straight during this exercise, squeeze your abs to tense them, and focus on breathing)
5-8 Elevated push ups (Find a chair, place your hands on the front edge of it, place your feet further away from the chair like a push up and push)
5 negative chin ups (Jump up on the bar, get your chin over it, then lower yourself down slowly with your hands placed behind the bar with your finger tips facing you)
5 negative dips (Put your hands on a vertical bar, thats at your waist on both side of your body. hold yourself in the air, and slowly lower yourself to a 90˚ angle then back up again.) If you don't have the equipment find a chair and put your back facing the chair, place your hands on the front edge of it with your feet placed out in front of u, then dip and come to a 90˚ angle and back up again.
10 squats (place your feet about your shoulder width apart, keep your back straight and lower yourself down to about 90˚ in the legs and back up again)

Progression Workout

An Progression workout varies from experience and fitness. People who are beginners work from beginners to experienced. Progression is progressing to get better, and also work your way up through the stages from Beginners to progression to experienced to expert. These works can all be done at home and almost everywhere you go. As u grade up and become more experienced the workouts could have to start getting done at gyms.

Progression

Whole body Workout

L Sit (Hold the L sit for as long as you can, and max it out. One you are about to fall, bring in one leg in tight into your chest and once you can't hold it again, switch and continue that.)

Knee Sit (hold and max your time with it)

Leg Raises (hold and max your time with it)

Knee Raises (hold and max your time with it)

Pull ups (hold and max your time with it)

Jump Negative pull ups (hold and max your time with it)

Jumping pull ups (hold and max your time with it)

Australian Pull ups (hold and max your time with it)

Dips (hold and max your time with it)

Jumping dips (hold and max your time with it)

Behind the back dips (hold and max your time with it)

Harder Progression

Pike Pushup (80-90% of your max reps and 2 Minute rest)

Knee to elbow pushup (80-90% of your max reps and 2 Minute rest)

Diamond push up (80-90% of your max reps and 2 Minute rest)

Wide Pushup (100% of your max reps and 2 Minute rest)

Body Work:

Wide over hand Grip hold for the first Set (80-90% of your max reps and 2 Minute rest)

Underhand close grip hold for the second Set (80-90% of your max reps and 2 Minute rest)

Focus on the biceps and then focus into an underhand for third and fourth set (80-90% of your max reps third set and 100% of your max reps fourth step. )

Superset (2 exercises without rest 2x)

Prone arm circles for (1 minute)

Easy bridge hold for (1 minute)

Jumping squats (20 times)

Deep squat hold (90 Seconds)

Complete 3 times. (For the first 2 times with 80-90% for max reps and 3rd set for 100% for max reps)

Hard Workout

Muscle-ups (20x)

Pull ups (20x)

Push ups (60x)

dips (20-25x)

Superset (2x)

Diamond push ups (20-25x)

Pike push ups (20-25x)

Expert

Muscle-ups (25x)

Pull ups (20-25x)

Push ups (65x)

dips (25-30x)

Superset (3x)

Diamond push ups (25x)

Pike push ups (25x)

Knee to elbow pushup (20x)