Training Program

WEEKLY STRENGTH TRAINING PROGRAM For the teenagers of ISE

Made by Raul Jerva February, 2015

Introduction You're at the beginning of your journey, the journey of becoming fit and strong. It's time to start another chapter in your life. Do it now, with the training program I've put together just for you. It'll lead you through 3 sections: beginner, intermediate and advanced. It's set up that way so that your progress wouldn't stop at any point and you can improve your abilities and ,most importantly, muscular strength constantly. If you aren't familiar with any of the exercises listed, do not hesitate to read the how-to-do guidance right there provided for you. Also, after completing every exercise, pay some attention to the benefits section at the end and very briefly read about what's this specific exercise useful for. Do exactly as the instructions tell you and don't cheat. Stay consistent with your training and the results will be there. Best of luck on your journey. I hope it's a life changing experience for all of you.

Beginner 3 workdays out of 7(days of week) Preferably Monday-Wednesday-Friday 1 rest day between each workday for body recovery and 2 off-days at the end of each cycle to recover for the startover

1. Monday - Back/biceps training Chin ups Equipment required: a pullup bar(do-able in school) How to do: Hang from the pullup bar with an underhand grip(palms facing up), shoudler width apart. Contract your bicep and pull your body up to the bar until your chin is over the bar. Lower down to a full extension. Repeat the movement.

How many: Do as many as you can for 3 sets. The rest time between should be anywhere between 60-90 seconds tops.( Note - If you aren't able to do any, start off by doing negatives - jump up to the bar with your chin over the bar and from there start lowering yourself as slow as you can. Repeat as many times as you can. 3 sets, 60-90sec rest.)

Benefits: Chinup is a variation of pull up, one of the main upper back strength training exercises. It targets your lats and biceps. Strong back is a fundamental element of every strong physique.

Lying supermans Equipment required: none How to do: lie flat on the ground with your arms extended in front of your face. Raise your legs, arms and chest off the ground and squeeze your lower back. Hold the elevated position for 2 seconds and lower yourself down again. Repeat.

How many: 3 sets, 60-90second rest inbetween. For the first set, try to do as many as you can. With every following set, try to beat your previous number(to really push your limits.)

Benefits: Lying supermans are a great exercise to strengthen your lower back muscles.

Lower back works almost contantly, every movement you do affects your lower back.

Therefore, lower back is definitely not a bodypart worth of neglecting.

Contralateral limb raises Equipment required: none How to do: Lie on your stomach with the arms outstretched and palms facing one another.

Slowly lift one arm and opposite leg a few inches off the floor, keeping them straight without rotating and keeping the head and torso still. Hold the position, then lower the arm and leg back down, moving on to the other ones.

How many: Similarily to lying supermans, do 3sets with 60-90 second rest periods, as many reps as you can for the first set. For the 2 nd and 3rd set, try to beat your previous numbers.

Benefits: I simply cannot emphasize enough how important lower back training is.

Contralateral limb raises are just another exercise to strengthen lower back and avoid pain and injuries.

Pelvic tilt into bridge Equipment required: none How to do:Lie down with your feet on the floor, heels directly under your knees. Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.)

Pull in your stomach. To go into a bridge, lift the entire spine except the neck. Hold the position for 2 seconds and lower your body again. Repeat How many: 3sets of 15reps. 60-90second pauses between sets as usual.

Benefits: Focus is again put on lower back as it's important to create a strong "basement" for very physique. Also, it's a bit easier lower back exercise just to finish the day off

2. Wednesday - Chest/shoulders/triceps Standard push-ups Equipment required: none How to do: Assume a face-down prone position on the floor. Keep your feet together.

Your weight should be on your chest. Position hands palms-down on the floor, approximately shoulder width apart. They should be about next to your shoulders, with your elbows pointed towards your toes. Push your body up until your arms are extended.

Then lower it again until your chest almost touches the floor. Repeat the movement.( Note - If not able to perform regular push-ups, do them on your knees instead of feet).

How many: 3sets, 60-90 second breaks. Once again do as many as possible for the 1st set and then try to beat your previous number in the following sets.

Benefits: one of the most basic yet beneficial exercises out there. Crucial for chest, shoulders and tricep development. A must-do for everyone trying to better their muscular strength.

Wide push-ups Equipment required: none How to do: Look at the regular push-ups description. However, instead of positioning hands shoulder-width apart, go a bit wider. ( Note - If not able to perform regular push-ups, do them on your knees instead of feet).

How many: The same as always. 3sets with 60-90second rest in between. Go all out on the 1st set and then try your best to beat your previous results with the following sets.

Benefits: A fundamental chest exercise, variation of pushup. The difference between regular and wide pushups is, that wide pushups put a bit more pressure and focus on chest, taking it away from triceps.

Tricep dips Equipment required: some kind of an elevated surface( for example, bench or a chair) How to do: Position your hands shoulder-width apart on a secured bench or stable chair.

Slide your butt off the front of the bench with your legs extended out in front of you.

Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep. Keep your shoulders down as you lower and raise your body. Repeat the movement.

How many: 25reps for 3sets, once again 60-90second rests in between the sets.

Benefits: Tricep dips are one of the best bodyweight tricep-only movements. Great isolation exercise. Puts alot of pressure on tricep itself and is important in building strength.

Arm circles Equipment required: none How to do: Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position. Slowly start to make circles of about 5 centimeters in diameter with each outstretched arm. Breathe normally as you perform the movement.Continue the circular motion.

How many: 3 sets of 1minute durations, switch the direction of circular motion at 30 second mark. Rest for 60 seconds between sets.

Benefits: Arm circles are good for the rotator cuff (small muscles inside the shoulder joint). Great relaxation exercise to finish off an intense workout.

2. Friday - Legs/Abs Squats Equipment required: none How to do: Stand with the feet parallel or turned 15 degrees(whichever is more comfortable). Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position. Repeat.

How many: 3sets of 25reps. 60-90 second rest in between. However though, these repetitions have to be controlled throughout the whole movement(3 seconds up, 3 seconds down).

Benefits: Although squats might seem like an easy task, they definitely are not when done right. Squats are really useful when trying to build strength and should be included in every leg workout.

Wall sit Equipment required: a wall How to do: Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight.

How many: 3 sets of 1 minute duration, 60-90 seconds resting between sets.

Benefits: Mostly increases isometric strength and endurance in legs, more specifically in glutes and quadriceps. Good to pair up with squats for overall strength gains in legs.

Bicycle Equipment required: none How to do: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens.

Continue alternating sides( just like you're pedaling).

How many: 3 sets of 30second duration, 60-90 seconds resting between sets.

Benefits: One great ab exercise that involves most parts of your abdominals and core.

Russian twist Equipment required: none How to do: Sit on the floor with knees bent and feet together, lifted a few centimeters

off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. The slower the twist, the deeper the burn in the abs.

How many: 3sets of 30reps(15 a side). Slow, steady reps. 60-90seconds rest between sets.

Benefits: Similarily to Bicycle, Russian twist is just another effective ab worker to include in the plan and to finish the day with.

This is the end of the beginner workout plan. Take a quick look at what's waiting for you in the intermediate section. If you feel like you're strong enough to go on to intermediate, please do so. Don't move forward before you're strong with every beginner exercise, otherwise you won't be able to survive in the intermediate section. If you're feeling like you'd need some more practice, start this weekly routine all over again and give 100%.

Intermediate 4 working days preferably Monday - Wednesday - Friday - Saturday 1 rest day after every working day to restore some energy, Friday and Saturday in a row as they are "easier" days compared to Monday and Wednesday, which focus on weaker body parts.

1. Monday - Back/biceps training Pullups Equipment required: a pullup bar(available in school) How to do: Very similarily to chinups, start by hanging from the pullup bar. This time though, use an overhand grip(palms facing down), shoulder width apart. Contract your bicep and pull your body up to the bar until your chin is over the bar. Lower down to a full extension. Repeat the movement.

How many: 3sets with 60-90 seconds rest. Each set, try to do as many repetitions as you can, trying to beat your previous number, and place your hands a bit wider for every following set.

Benefits: One of the best upper back training exercises when it comes to bodyweight exercises. Targets your lats and biceps. My favourite exercise because of its effectiveness on strength training.

Behind-the-neck pullups Equipment required: a pullup bar(available in school) How to do: Pull yourself to the top of the bar. As you approach the bar, lower you chin and pull the back of you neck against the bar. Lower yourself again and repeat.

How many: 3sets with 2minute rest period. As you should already be pretty tired after doing pullups for 3 sets, just try to do as many clean reps as you can for those 3 sets. The number of repetitions does not matter, aim for the quality.

Benefits: Works the same way as regular pullups, mainly biceps and lats.

Tuck back lever Equipment required: a pullup bar(available in school) How to do: Start in an inverted hang. Bend both your legs and bring thighs towards your chest. Keep the arms straight and the back as flat as possible. Allow the body to descend backward as one piece and keep the bar behind you. Hold a horizontal position for 2 seconds and raise back up by driving through the hip. Repeat.

How many: Try going for 3sets of 10 reps, 60-90second rest. If not able to reach 10 reps, it's fine. Just make sure you complete 3 sets of as many reps as possible.

Benefits: Puts huge pressure on lower back, forcing it to get stronger. A crucial exercise to do if strong lower back is a goal.

Prone reverse fly Equipment required: none How to do: Lay on your stomach with your arms stretched out to the side and your face down. Raise your head/chest up off of the ground and bring the backs of your hands up and back towards the ceiling, squeeze your upper back for 2 seconds, and lower your hands again. Repeat. ( Note - The most important part of this exercise is really squeezing the muscles between your shoulder blades together).

How many: 3sets of 15reps. 60-90second pauses between sets as usual. This exercise should be some-what relaxing for upper back muscles, as the main focus was set on the 1st exercise, chinups.

Benefits: Targets the upper back differently than pullup exercise(hits the lats from a different angle) and is in general a great exercise to end a workout with.

2. Wednesday - Chest/shoulders/triceps Single leg pushups Equipment required: none How to do: Assume a face-down prone position on the floor. Keep your feet together.

Your weight should be on your chest. Position hands palms-down on the floor, approximately shoulder width apart. They should be about next to your shoulders, with your elbows pointed towards your toes. Lift one of your legs up and hold it up in the air.

Push your body up until your arms are extended. Then lower it again until your chest almost touches the floor. Switch the leg elevated after every repetition. Repeat the movement.

How many: You should do 3 sets of as many reps as you are able to at this point, every time trying your best to beat the previous number of repetitions. Rest times stay the same, 60-90seconds.

Benefits: Single leg pushup is just a variation of pushup to make the original move harder and add some core training into the mix.

Clap pushups Equipment required: none How to do: Perform just a regular pushup, but while extending your arms use some more strength and push your hands off the floor. Perform a clap before touching the ground and lowering your body again.

How many: Once again go for as many as you can during 3 sets. Rest 60-90 seconds between each set. Try to be explosive on your push off the floor.

Benefits: Works like the original pushup, putting pressure on chest, shoulders and triceps.

Adds the "explosive" movement to the mix, which makes the whole exercise way more challenging.

Diamond pushups Equipment required: none How to do: Just as you'd perform a regular pushup. However, place your hands closer to eachother, close enough so that they would touch index fingers and thumbs, forming a diamond shape.

How many: Since you've already gone through 2 pushup exercises, take it easy for this one. Perform 3 sets of 12-15 repetitions, resting 60-90 seconds between sets.

Benefits: Putting your hands together into a diamond-like shape and performing pushups that way takes away a bit of focus from chest and aims it more at the triceps in particular.

Half plank tiger bends Equipment required: none How to do: start off in kind of a push up position but with your hands a bit higher than shoulder width. With your elbows close to your sides lower your body down until your elbows are on the ground. Make sure to keep your elbows tight. Then press back up using your triceps ( you can straighten one arm first and then the other if you're lacking the strength).

How many: Finish off your workout with 3 sets of just 8-10 repetitions, resting no longer than 90 seconds between sets.

Benefits: Another tricep isolation bodyweight exercise to really burn out your triceps by the end of the workout. Also involves core, so that's a nice bonus aswell.

3. Friday - Legs Wide-stance squats Equipment required: none How to do: Begin by standing upright with your toes turned out and your feet several inches wider than your hips. Keeping both feet completely flat on the floor, squat down as low as you can. Hold this position briefly before returning to the top to begin the next rep.

How many: Do 3 sets of as many reps as you can. Don't focus on the number itself, but rather on the quality of each squat, make them smooth and controlled. Rest 60-90 seconds between each set.

Benefits: Wide stance squats place emphasis on inner thigs and hamstrings. Squats are always important part of gaining leg strength and building strong legs.

Single-leg bench squat Equipment required: bench (or any other elevated surface) How to do: Stand with your back facing a bench and lift one leg in the air. Extend your arms in front of your body and carefully sit back onto the bench, pausing briefly at the bottom before returning to the top position. Make sure to brace your trunk by contracting your abs as you stand up to maintain control.

How many: Perform 3 sets of as many reps as possible. Rest 60-90 seconds between sets.

Switch legs after every 10 repetitions completed.

Benefits: Good exercise to work legs separately, for example to eliminate unbalances between legs. As a bonus, single-leg bench squats also target abs.

Drinking bird Equipment required: none How to do: Stand on one leg with a slight bend in the knee and your free leg hovering just above the ground behind you. Begin bending forward at your hips while reaching your extended leg behind your body, forming a straight line from your heel to the back of your head. Aim to get your trunk and extended leg parallel to the ground. (You'll feel a stretch in the hamstring of your standing leg.) Brace your trunk as you return to the start position, being careful not to twist your body to the side on the way up.

How many: Do 3 sets of 20 reps, 60-90 second rests between sets. After every 10 reps, switch legs.

Benefits: Drinking bird isn't a typical leg exercise. It doesn't really work the thighs, however puts a lot of pressure on hamstrings and glutes. Also targets lower back and abs.

Single-leg bridge Equipment required: none How to do: Lie face up on the ground with your hands by your sides. Lift one leg into the air and bend the opposite knee so your foot rests flat on the floor. Use your grounded leg to push into the floor and bridge your hips up toward your shoulders. Keep your extended leg in the air as you lower your hips back down with control and repeat.

How many: Perform 3 sets consisting of 20 reps each, 60-90 second resting between sets.

Switch legs after every 10 reps completed.

Benefits: Another leg exercise focusing on glutes and hamstrings strength. An easy exercise to end a workout on a positive note.

4. Saturday - Abs/core Plank holds Equipment required: none How to perform: Get into pushup position on the floor. Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold this position.

How many: Complete 3 sets of 90seconds(1,5minutes). Rest for 60-90 seconds between sets. Try to maintain perfect form throughout the 90 seconds.

Benefits: One of the most effective exercises to work your abs and core. A must-do to achieve a strong core.

Side plank Equipment required: none How to do: Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged. Your body should remain in a straight line throughout the hold.

How many: Perform 3 sets of 1 minute holds with 60-90 second rest inbetween sets. Try to maintain perfect form while holding the position.

Benefits: As plank hold targets mainly abs, the side plank hits core from a different angle, putting the main focus on obliques, the so-called "side abs".

Cross crunch Equipment required: none How to do: Lie on your back with arms and legs diagonally out so that your body forms an "X." Keeping arms and legs straight, bring your right hand towards your left foot, then your left hand towards your right foot, lifting your head, neck, and shoulders off the ground. Repeat the movement.

How many: Aim for 3 sets of 10-12 repetitions, 60-90 second rests inbetween sets.

Benefits: Cross crunch is a simple and safe exercise. It targets your lower abs for the most part, but since you're coming from an angle, it affects your obliques, too.

Plank to opposite raise Equipment required: none How to do: Start in a plank position. Reach a hand out in front of the body and raise the opposite leg few centimeters off the ground. Hold for as long as you can, return to the start position, and repeat with the other limbs. Squeeze the glutes, quads, and core to maintain tension.

How many: Perform 4 sets(2 for each leg and arm), hold the position for as long as you can, rest 60-90 seconds between sets.

Benefits: Just a basic core exercise to use up your last energy and end the workout well.

This is the end of Intermediate workout plan. If you feel really strong already and intermediate was easy for you, you're ready for the ultimate challenge, the advanced section. If the intermediate almost killed you, don't hesitate to stick with it for another few weeks. It will only be beneficial for you.

Advanced 5 working days Preferably Monday - Tuesday - Thursday - Friday - Saturday Wednesday as an off-day to restore some energy before working out for another 3 challenging days

1. Monday - Back/biceps Clapping pullups Equipment required: a pullup bar( available in school) How to do: Perform just as a regular pullup. However, when you're pulling your body up to the bar, do it with such force that once you reach the top, you have the time to let your hands loose. Do the clap and catch the bar again as you're lowering. Repeat.

How many: Perform 3 sets of as many reps as possible. Rest 60-90 seconds between sets.

Be careful while performing and make sure you don't hurt yourself.

Benefits: Works similarily to a regular pullup, the only difference being the clapping motion. It adds "explosiveness" to the exercise, therefore making it even more beneficial.

Grip switch pullups Equipment required: a pullup bar(available in school) How to do: Perform just as a clapping pullup. But instead of a clap, switch your grip. Go from underhand(palms facing up) grip to overhand(palms facing down) grip and vice versa.

How many: Perform 3 sets of as many reps as you can. Rest for 60-90 seconds between each set. Be careful and stay safe while performing this exercise, as it is challenging.

Benefits: Just as a clapping pullup, this exercise creates explosiveness and mental toughness.

Front lever holds Equipment required: a pullup bar(availabe in school) How to do: Grab the bar with an overhand shoulder-width grip. Contract your core and bring your body up in a straight line. Stop once your body is horizontal(parallel to the ground). Hold this position for a few seconds and lower yourself again. Make sure your body moves in a straight line at all times. Repeat the movement.

How many: Do 3 sets of as many reps as you can. Rest 60-90 seconds between each set.

Benefits: Front lever is a highly challenging exercise but also very effective. It mainly targets the core and puts alot of pressure on lower back.

Back lever holds Equipment required: a pullup bar(available in school) How to do: Start in an inverted hang. Bend both your legs and bring thighs towards your chest. Keep the arms straight and the back as flat as possible. Allow the body to descend backward as one piece and keep the bar behind you. Straighten your legs as your body is getting close to the horizontal position. Hold the horizontal position(make sure your body is completely straight) for 2 seconds and raise back up by driving through the hip. Repeat.

How many: Perform 3 sets of as many repetitions as you can. Rest 60-90 seconds in between sets.

Benefits: Another highly challenging exercise. Focuses on lower back and core strength in general.

2. Tuesday - Chest/shoulder/triceps Single leg arm circles Equipment required: none How to do: Stand on one leg with arms extended to sides at shoulder level. Rotate arms forward to create small circles, large circles and then small ones again, switching after every 5 seconds. Perform second set standing on opposite leg, rotating arms backward How many: Do 3 sets of 1 minute durations. Rest 60-90 seconds between each set.

Benefits: Great exercise to warm up shoulders before a hard workout but also to build strength.

Hand-stand pushups Equipment required: a wall How to do: Get set in a headstand position against a wall and bend the elbows at a 90-degree angle, doing an upside down push-up (so the head moves toward the floor and the legs remain against the wall).

How many: perform 3 sets of as many reps as you can. Rest 60-90seconds between sets.

Benefits: Puts alot of pressure on shoulders. Good for strength gains. Also involves core as a bonus. Can be potentially dangerous if not executed right.

One-arm pushups Equipment required: none How to do: Assume the standard pushup position. Move your feet apart, a little more than shoulder-width. Lift one hand and rest it on your back. Using your other hand, push your body off the floor. Keep your back straight throughout the movement. Once your arm is extended, lower your body again. Repeat.

How many: Perform 4 sets( 2 for each arm) of as many reps as possible. Rest 60-90 seconds between the sets.

Benefits: One-arm pushup is an extreme chest and shoulder training exercise. It requires great strength to perform but builds strength effectively. It also invloves core as a bonus.

Aztec pushup Equipment required: none How to do: Start in the proper position for a standard push-up. Drop down towards the ground like you would for a standard push-up. When you reach the bottom of your range of motion, use your arms to push yourself in an explosive motion as high into the air as you can. While in the air, reach down and touch your toes while keeping your legs straight. Land as softly as you can on your hands and toes back in the push-up position.

How many: 3 sets of as many reps as you can. Rest 60-90 seconds between sets.

Benefits: A highly challenging chest exercise which also targets core and explosiveness.

3. Thursday - Legs Pistol squats Equipment required: none How to do: Start off by standing on one leg. Squat down on that single leg holding other leg in front of you and off the ground. Once you reach full depth, come up again. Repeat.

How many: Perform 3 sets of as many repetitions as you can. Rest 60-90 seconds between each set.

Benefits: Pistol squats simultaneously train strength, balance and mobility with just one exercise. They build monstrously strong legs without any gym equipment needed.

Single-legged wall-sit Equipment required: a wall How to do: Perform as you would do a regular wall sit, but instead of holding the position on 2 legs, lift one leg up straight in front of you.

How many: Perform 4 sets(2 for each leg) of 1 minute duration. Rest for 60-90 seconds between each set.

Benefits: Work similarily to regular wall-sits, however, the isometric and strength gains are taken to the extreme with this challenging exercise.

Squat jumps Equipment required: none How to do: Perform as you would do a regular squat. Once you squat down to the lowest position, come back up in an explosive manner and jump up. Repeat the movement.

How many: Perform 3 sets of as many reps as you can. Rest 60-90 seconds between each set.

Benefits: Good for your thigs, almost the same as a regular squat. The jump adds explosiveness and challenge to the exercise.

Falling tower Equipment required: a chair( or any other elevated surface) How to do: position yourself 50-60 centimeters away from the front of a chair. Get down on your knees and either rest your hands at your side or place them behind you. While keeping your back straight and hips static (not moving), fall back slowly until either your head or back touches the chair. Lift yourself back up to starting position. Repeat. (Note It is important that you move only at the knee joint. Do not let your hips hinge in this exercise. Only your knees should be hinging.)

How many: For 3 sets, perform as many reps as possible. Rest for 60-90 seconds between each set.

Benefits: A challenging glutes exercise that also targets lower back. Highly effective, as it puts glutes in a unnatural position.

4. Friday - Abs/core Leg raises Equipment required: a pullup bar( available in school) How to do: grab the bar with an overhand shoudler-width grip. With keeping your hands fully extended, raise your legs in front of you. The legs should be fully extended aswell and come as high as horizontal to the ground(creating a 90 degree angle between your body and your legs). Once your legs reach horizontal, lower them again. Repeat the movement.

How many: For 3 sets, perform as many reps as you can. Rest for 60-90 seconds between each set.

Benefits: Targets your abs and core in a very effective way. A crucial exercise for a strong and reliable core.

Dragon flag Equipment required: a bench How to do: Lie faceup on a bench and grab the bench next to your ears so that your elbows are bent and your upper arms are next to your head. Your hands are there simply for support - don’t pull with them or you’ll wrench your neck. Use your core to roll up onto your shoulders until your body is straight and perpendicular to the ground. From there, slowly lower your body using your core, maintaining a straight body line. Work toward bringing your body down until it’s hovering just above the bench. Then bring it back up to the start and lower slowly again. Repeat.

How many: Perform as many reps as you can for 3 sets with resting 60-90 seconds between each set.

Benefits: The dragon flag is one of the hardest ab exercises and a definite killer for the core. A must-include for every advanced core workout.

The L-sit Equipment required: 2 chairs(or benches, or any other elevated surfaces) How to do: Set two benches parallel to one another a little wider than shoulder-width apart. Get between the benches and hold yourself up with your arms so that your body forms an L shape. Your torso should be perpendicular to the floor, your arms straight at your sides and your legs out in front of you, parallel to the floor. Hold this position.

How many: Perform 3 sets of holding the L-sit for as long as you can. Rest between 60-90 seconds between each set.

Benefits: A traditional gymnastics move. Strengthens the core and abs in a very effective way.

Single-leg straight-arm side plank Equipment required: none How to do: Lie on your right side, prop up on your right hand with your hand directly beneath your shoulder and arm straight. Your feet should be stacked on top of each other, your body forming a straight line from head to heels. Extend your left arm so that your body forms a T. Maintaining this rigid body line, separate your legs, raising your left leg until your body forms a five-pointed star. Hold this position. Repeat on the other side.

How many: Perform 4 sets(2 for each side), holding this position for as long as you can maintain a rigid torso. Rest 60-90 seconds between sets.

Benefits: works similarily as the side plank, targeting the core and obliques. Also adds some balance training into the mix.

5. Saturday - Full body workout Burpees Equipment required: none How to do: Begin in a standing position. Drop into a squat position with your hands on the ground. Kick your feet back, while keeping your arms extended. Immediately return your feet to the squat position. Jump up from the squat position. Repeat.

How many: Perform 3 sets of 1minute duration of burpees. Rest 60-90 seconds between each set.

Benefits: A classic one of the few equipment-free full body exercises to target the main muscle groups.

Clapping pullups Equipment required: a pullup bar( available in school) How to do: Perform just as a regular pullup. However, when you're pulling your body up to the bar, do it with such force that once you reach the top, you have the time to let your hands loose. Do the clap and catch the bar again as you're lowering. Repeat.

How many: Perform 3 sets of as many reps as possible. Rest 60-90 seconds between sets.

Be careful while performing and make sure you don't hurt yourself.

Benefits: Works similarily to a regular pullup, the only difference being the clapping

motion. It adds "explosiveness" to the exercise, therefore making it even more beneficial.

Clap pushups Equipment required: none How to do: Perform just a regular pushup, but while extending your arms use some more strength and push your hands off the floor. Perform a clap before touching the ground and lowering your body again.

How many: Once again go for as many as you can during 3 sets. Rest 60-90 seconds between each set. Try to be explosive on your push off the floor.

Benefits: Works like the original pushup, putting pressure on chest, shoulders and triceps.

Adds the "explosive" movement to the mix, which makes the whole exercise way more challenging.

Squat jumps Equipment required: none How to do: Perform as you would do a regular squat. Once you squat down to the lowest position, come back up in an explosive manner and jump up, bringing your knees as high in front of you as you can and then back down. Repeat the movement.

How many: Perform 3 sets of as many reps as you can. Rest 60-90 seconds between each set.

Benefits: Good for your thigs, almost the same as a regular squat. The jump adds explosiveness and challenge to the exercise.

Congratulations! You've now reached the end of the advanced program and also the end of this whole workout programme. If you managed to perform everything correctly and notice significant gains in muscular strength, then well done. If you were struggling, then please try the program again and work your way through it. You will get there eventually.