Gorilla Workout - Level 4

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Day 1#

4 Rounds of

20 Tuck Jumps

10 Split Jumps

20 Push Ups ‐ Incline

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Day 2#

2 Rounds of

40 Stretchers

30 Dips

30 Dead Bugs

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Day 3#

4 Rounds of

20 Burpees

12 Pull Ups

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Day 4#

4 Rounds of

30 Bird Dogs

30 Alternate Heel Touchers

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Day 5#

10 Rounds of

10 Clockwork Jumps

20 Leg Raises

10 Pull Ups

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Day 6#

4 Rounds of

35 Squats

15 Lunges

20 Push Ups

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Day 7#

3 Rounds of

50 Squat Thrusts

30 Supermans

15 Pull Ups

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Day 8#

10 Rounds of

20 Box Jumps


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Day 9#

5 Rounds of

10 Burpees

15 Sit Ups ‐ Jackknife

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Day 10#

5 Rounds of

20 Broad Jumps

20 Supermans

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Day 11#

As many rounds as possible in 10 minutes of

3 Pistols

20 Push Ups

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Day 12#

4 Rounds of

25 Burpees

30 Supermans

20 Pull Ups

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Day 13#

3 Rounds of

30 Dips


30 Dead Bugs

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Day 14#

6 Rounds of

30 Squat Thrusts

20 Sit Ups

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Day 15#

6 Rounds of

30 Kneeling Kickbacks

25 Push Ups ‐ Hands Close Together

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Day 16#

4 Rounds of

50 Squat Thrusts

30 Supermans

10 Pull Ups

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Day 17#

5 Rounds of

40 Crunches

20 Push Ups ‐ Hands Close Together

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Day 18#

3 Rounds of

15 Split Jumps

45 Tuck Jumps

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Day 19#

5 Rounds of

20 Burpees

40 Supermans

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Day 20#

5 Rounds of

30 Lunges


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Day 21#

4 Rounds of

30 Dead Bugs

25 Burpees

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Day 22#

12 Rounds of

20 Broad Jumps

10 Dive Bombers

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Day 23#

7 Rounds of

15 Pull Ups

10 Hanging Pike Raises

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Day 24#

6 Rounds of

25 Burpees

40 Supermans

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Day 25#



30 Crunches ‐ Cross Body

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Day 26#

5 Rounds of

60 Box Jumps

30 Lunges

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Day 27#

6 Rounds of

50 Crunches

8 Push Ups ‐ One Arm

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Day 28#

7 Rounds of

30 Squat Thrusts

15 Sit Ups ‐ Jackknife

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Day 29#

12 Rounds of

20 Broad Jumps

10 Lunges

10 Pull Ups

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Day 30#

8 Rounds of

30 Squat Thrusts


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Day 31#

6 Rounds of

40 Russian Twists

40 Mountain Climbers

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Day 32#

7 Rounds of

40 Squat Thrusts

40 Supermans

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Day 33#

13 Rounds of

20 Leg Raises


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Day 34#

5 Rounds of

25 Burpees

30 Dead Bugs

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Day 35#

5 Rounds of

60 Squats

20 Split Jumps

60 Sit Ups

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Day 36#

6 Rounds of

10 Knees‐to‐Elbows

20 Bird Dogs

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Day 37#

5 Rounds of

60 Squats

30 Lunges

60 Sit Ups

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Day 38#

7 Rounds of

30 Alternate Heel Touchers

30 Bird Dogs

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Day 39#

13 Rounds of

20 Broad Jumps


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Day 40#

8 Rounds of

40 Squats

40 Supermans

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Day 41#

6 Rounds of

40 Stretchers

40 Bicycle Kicks

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Day 42#

14 Rounds of

15 Dips

10 Pull Ups

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Day 43#

14 Rounds of

25 Tuck Jumps


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Day 44#

8 Rounds of

20 Broad Jumps

40 Supermans

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Day 45#

7 Rounds of

25 Burpees

1 Plank Hold

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Day 46#

14 Rounds of

10 Split Jumps

10 Pull Ups

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Day 47#

14 Rounds of

20 Box Jumps

8 Push Ups ‐ Spiderman

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Day 48#


30 Supermans

20 Squat Thrusts

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Day 49#

6 Rounds of

10 Pistols

20 Split Jumps

30 Dead Bugs

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Day 50#

8 Rounds of

50 Squat Thrusts

20 Push Ups ‐ Clapping

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Day 51#

7 Rounds of

10 Split Jumps

85 Squats

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Day 52#

8 Rounds of

40 Crunches ‐ Reverse


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Day 53#

10 Rounds of

10 Burpees

10 Hanging Pike Raises

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Day 54#

9 Rounds of

20 Tuck Jumps

15 Lunges


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Day 55#

7 Rounds of

45 Lunges

10 Pull Ups

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Day 56#

10 Rounds of

15 Burpees

25 Dive Bombers

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Day 57#

15 Rounds of

20 Split Jumps

20 Slalom Jumps

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Day 58#

15 Rounds of


20 Leg Pull Ins

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Day 59#

8 Rounds of

60 Box Jumps

30 Lunges

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Day 60#

11 Rounds of

15 Pull Ups

30 Kneeling Kickbacks

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Day 61#

10 Rounds of

20 Burpees

20 Dive Bombers

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Day 62#

16 Rounds of

20 Broad Jumps

6 Split Jumps

10 Pull Ups

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Day 63#

16 Rounds of

15 Lunges


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Day 64#

9 Rounds of

40 Russian Twists

40 Mountain Climbers

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Day 65#

8 Rounds of

25 Burpees

45 Tuck Jumps

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Day 66#

10 Rounds of

25 Push Ups

30 Kneeling Kickback

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Day 67#


30 Supermans

20 Squat Thrusts

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Day 68#

16 Rounds of

30 Squats


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Day 69#

8 Rounds of

25 Burpees

20 Slalom Jumps

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Day 70#

9 Rounds of

40 Lunges

85 Squats

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Day 71#


30 Crunches ‐ Cross Body

15 Burpees

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Day 72#

10 Rounds of

20 Split Jumps


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Day 73#

17 Rounds of

25 Box Jumps

10 Dive Bombers

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Day 74#

11 Rounds of

35 Squats

20 Split Jumps

5 Push Ups ‐ One Arm

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Day 75#

1 Round of

100 Burpees

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Alternate Heel Touchers#

Muscles Worked:Abdominals

Starting Position:Lie back on floor with knees bent and feet flat on

floor. Arms laid on floor by sides.

Movement:Crunch forward and to the right until you touch your right

heel. Hold for one second. Return to laying position slowly.

Movement:Crunch forward and to the left until you touch your left

heel. Hold for one second. Return to laying position slowly.

Info:One rep is counted after both movements have been completed.

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Bicycle Kicks#


Starting Position:Lie on back. Raise feet slightly off the floor with knees

slightly bent.

Movement:Keeping abs tight bring right leg up towards chest. Once

right leg is fully bent return to starting position.

Movement:Keeping abs tight bring left leg up towards chest. Once left

leg is fully bent return to starting position.


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Bird Dogs#


Starting Position:Hands and knees on floor. Hands should be under your

shoulders and knees should be under your hips.

Movement:Tighten abs and extend right leg straight out and left arm

straight out. Hold position for 2 seconds and then slowly lower arm and

leg back to floor.

Movement:Tighten abs and extend left leg straight out and right arm

straight out. Hold position for 2 seconds and then slowly lower arm and

leg back to floor.


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Box Jumps#

Muscles Worked:Quadriceps, Calves, Glutes, Hamstrings

Starting Position:Standing facing box, aerobics step, park bench, etc.

shoulder width apart.

Movement:Jump forwards on to box landing with both feet at the same

time and hold position there for one second.

Movement:Jump backwards on to floor landing with both feet at the

same time.

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Broad Jumps#


Starting Position:Standing shoulder width apart.

Movement:Jump with strong forward motion propelling yourself as far

as possible.

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Burpees#

Muscles Worked:Full Body


Movement:Drop down into a squat position with hands flat on floor in

front of you.

Movement:Kick feet backwards while simultaneously lowering into a

pushup.

Movement:Push up and bring feet back into squat position.

Movement:Jump into the air throwing hands and arms overhead.

Info:One rep is counted after all movements have been completed.

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Clockwork Jumps#


Starting Position:Standing shoulder width apart in the center of a clock.

Movement:Jump with both feet to the 12 o'clock position.

Movement:Jump back to center.








Alternate between going clockwise and counter‐clockwise.

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Crunches#


Starting Position:Lie flat on back with knees bent and feet flat on floor.

Hands placed lightly on either side of head keeping elbows in. Do not

lock fingers behind head.

Movement:Pushing lower back into floor slowly roll shoulders off floor.

Come off floor about 4 inches and tighten abs and hold for one second.

Movement:Move shoulders back to floor slowly.

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Crunches ‐ Cross Body#


Starting Position:Lie flat on back with knees bent and feet flat on floor.

Hands placed lightly on either side of head keeping elbows in. Do not

lock fingers behind head.

Movement:Curl up and bring right elbow across your body while

bringing left knee in towards your right elbow. Touch elbow and knee.

Movement:Slowly return to the starting position.

Movement:Curl up and bring left elbow across your body while bringing

right knee in towards your left elbow. Touch elbow and knee.

Movement:Slowly return to the starting position.


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Crunches ‐ Obliques#


Starting Position:Lie on right side with legs lying on top of each other

with knees slightly bent. Place left hand behind head.

Movement:Bring left elbow up as if you're crunching your left side.

Crunch as far as possible and hold for one second.

Movement:Slowly return to starting position.

Movement:Lie on left side with legs lying on top of each other with

knees slightly bent. Place right hand behind head.

Movement:Bring right elbow up as if you're crunching your right side.

Crunch as far as possible and hold for one second.



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Crunches ‐ Reverse#


Starting Position:Lie flat on back with thighs perpendicular to floor and

calves parallel to floor. Keep arms at your sides and palms on the floor.

Movement:Move legs towards body while raising hips off of the floor.

At end of movement your knees should be touching your chest. Hold

position for one second.

Movement:Slowly bring legs back to starting position.

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Dead Bugs#


Starting Position:Lie flat on back with thighs perpendicular to floor and

calves parallel to floor. Both arms should be up towards the ceiling with

hands above shoulders.

Movement:Simultaneously bring down right arm overhead and left leg

to the floor.

Movement:Slowly bring arm and leg back up.

Movement:Simultaneously bring down left arm overhead and right leg

to the floor.

Movement:Slowly bring arm and leg back up.


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Dips#

Muscles Worked:Triceps, Chest, Shoulders

Starting Position:Position bench, chair, steps, etc. behind your back.

Hold on to edge of bench with hand shoulder width apart. Legs should

be extended forward.

Movement:Slowly bend at elbows to lower yourself towards the floor.

Bottom of motion should find your forearm and bicep at slightly less

than 90 degrees.

Movement:Slowly push with triceps to bring body back to starting

position.

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Dive Bombers#

Muscles Worked:Triceps, Chest, Shoulders

Starting Position:Assume basic push up position but raise glutes into

the air.

Movement:Slowly lower body with your head leading the movement

towards the ground as if sweeping the floor. Keep moving forward until

your back begins to arch.

Movement:Bring head up as high as possible while maintaining arch in

your back.

Movement:Return to starting position.

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Hanging Pike Raises#


Starting Position:Hang from pull up bar using an overhand grip. Legs

should have feet together and knees slightly bent to create a 90 degree

angle to force thighs to be parallel to ground.

Movement:Pull legs upwards until shins have touched bar above you.


Info:Attempt to avoid swinging and using momentum to assist in the

lift.

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Kneeling Kickbacks#

Muscles Worked:Glutes, Lower Back

Starting Position:Get on all fours with your hands in line with shoulders

and your knees in line with your hips.

Movement:Maintaining your bent knee, raise left leg up behind you so

that thigh is parallel to floor. Hold position for three seconds.

Movement:Return leg to starting position.

Movement:Maintaining your bent knee, raise right leg up behind you so

that thigh is parallel to floor. Hold position for three seconds.



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Knees‐to‐Elbows#


Starting Position:Hang from pull up bar using an overhand grip. Legs

should have feet together.

Movement:Pull knees upwards towards body and bring each knee to

the corresponding elbow.


Info:Attempt to avoid swinging and using momentum to assist in the

lift.

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Leg Pull Ins#


Starting Position:Lie back on floor with legs extended and arms at sides

with palms facing down.

Movement:Bend knees and pull up until your knees are at your chest.

Movement:Return legs to starting position slowly.

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Leg Raises#


Starting Position:Lie back on floor with legs extended and arms at sides

with palms facing down.

Movement:Lift feet into air about 4 inches off ground.

Movement:Return legs to starting position slowly.

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Lunges#

Muscles Worked:Quadriceps


Movement:Take one large step forward with right leg and drop left

knee almost to the ground.


Movement:Take one large step forward with left leg and drop right

knee almost to the ground.



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Mountain Climbers#

Muscles Worked:Lower Back, Glutes, Abdominals

Starting Position:Assume push up position.

Movement:Lift right foot off floor and slowly move right knee into

chest.


Movement:Lift left foot off floor and slowly move left knee into chest.



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Pistols#

Muscles Worked:Quadriceps, Calves, Glutes, Hamstrings, Shoulders

Starting Position:Standing shoulder width apart, stick left leg out in

front of you.

Movement:Sit back with the hips into a squatting position on right leg.

Hold position for one second.

Movement:Raise your body back up still only using right leg.

Movement:Switch legs by now sticking out your right leg in front of

you.

Movement:Sit back with the hips into a squatting position on left leg.

Hold position for one second.

Movement:Raise your body back up still only using left leg.


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Plank Hold#


Starting Position:Lie face down on the floor with toes tucked into floor

and elbows on ground at your sides.

Movement:Raise body off floor so there is a straight line from your

neck down to your ankles and hold position.

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Pull Ups#

Muscles Worked:Lats, Biceps, Middle Back

Starting Position:Grip pull up bar with palms facing forward at about

shoulder width apart with arms fully extended. Curve in lower back and

stick chest out.

Movement:Pull body up until bar touches your upper chest.

Movement:Return slowly to starting position.

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Push Ups#

Muscles Worked:Chest, Shoulders, Triceps

Starting Position:Lie face down on floor and place hands shoulder width

apart while holding body up with arms fully extended.

Movement:Lower body towards floor until your chest almost touches

the ground.

Movement:Press body upwards until arms are fully extended.

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Push Ups ‐ Clapping#





the ground.

Movement:Press body upwards explosively enough to propel your body

and hands off the ground. While in air clap your hands together and

bring back in time to catch yourself.

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Push Ups ‐ Hands Close Together#


Starting Position:Lie face down on floor and place hands directly

underneath chest to form a triangle shape while holding body up with

arms fully extended.


the ground.


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Push Ups ‐ Incline#



apart while holding body up with arms fully extended. Place feet on an

elevated surface such as a step, bench, chair, etc.


the ground.


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Push Ups ‐ Modified#



apart while holding body up with arms fully extended. In this version

rest your body on your knees instead of your feet.


the ground.


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Push Ups ‐ One Arm#


Starting Position:Lie face down on floor and place right hand slightly

towards the inside of your body while holding body up with arm fully

extended. Spread legs apart to balance. Place left hand behind your

back.


the ground.

Movement:Press body upwards until arm is fully extended.

Movement:Switch hands and place left hand slightly towards the inside

of your body while holding body up with arm fully extended. Spread

legs apart to balance. Place right hand behind your back.


the ground.

Movement:Press body upwards until arm is fully extended.


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Push Ups ‐ Spiderman#

Muscles Worked:Chest, Shoulders, Triceps, Obliques




the ground. Simultaneously move right knee to touch right elbow.

Movement:Press body upwards until arms are fully extended and place

right leg back in place.


the ground. Simultaneously move left knee to touch left elbow.

Movement:Press body upwards until arms are fully extended and place

left leg back in place.


‐‐‐‐‐

Push Ups ‐ Wall#


Starting Position:Stand shoulder width apart about 2 feet away from

wall. Place hands on wall holding your body up.

Movement:Lower body towards wall until your chest almost touches

the wall.


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Russian Twists#

Muscles Worked:Abdominals, Lower Back

Starting Position:Lie back on floor with feet flat on ground. Have either

someone hold feet down or put them under something to hold them

down. Lift body up to create an imaginary v‐shape with your thighs.

Cross arms across your chest.

Movement:Twist your torso to the right as far as possible while staying

comfortable. Hold for one second.

Movement:Twist back to starting position.

Movement:Twist your torso to the left as far as possible while staying

comfortable. Hold for one second.

Movement:Twist back to starting position.


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Scissor Kicks#


Starting Position:Lie on back with legs fully extended and arms at sides.

Lift legs about 6 inches off ground.

Movement:Lift right leg up to about 45 degrees.

Movement:Drop right leg until about 6 inches off ground.

Movement:Lift left leg up to about 45 degrees.

Movement:Drop left leg until about 6 inches off ground.


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Sit Ups#


Starting Position:Lie back on floor placing feet flat on floor with either

someone holding them down or under something. Place hands behind

head but do not lock fingers.

Movement:Lift torso up so that there is an imaginary v‐shape being

formed with your thighs. Hold for one second.

Movement:Lower torso back to starting position.

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Sit Ups ‐ Jackknife#


Starting Position:Lie on back completely out‐streched with arms

overhead.

Movement:Bend at the waist to raise your legs and arms to touch in a

jackknife position.

Movement:Slowly lower both legs and arms back to starting position.

‐‐‐‐‐

Slalom Jumps#

Muscles Worked:Calves, Quadriceps, Hamstrings

Starting Position:Draw or imagine a line drawn out in front of you.

Stand on one side of that line with feet close together.

Movement:Jump to ther side of line landing in same position.

Movement:Jump back to starting position.


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Split Jumps#

Muscles Worked:Quadriceps, Calves, Glutes

Starting Position:Start in a lunge position with right leg bent at the knee

against the ground and left foot flat on floor in front of you.

Movement:Push upwards explosively enough to launch yourself into

the air. While in the air switch leg positions so that when you land you

are in the opposite position.

Movement:Push upwards explosively enough to launch yourself into

the air. While in the air switch leg positions so that when you land you

are in the opposite position.


‐‐‐‐‐

Squat Thrusts#

Muscles Worked:Full Body


Movement:Drop down into a squat position with hands flat on floor in

front of you.

Movement:Kick feet backwards while holding body up with arms.

Movement:Bring feet back into squat position.

Movement:Stand up returning to starting position.


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Squats#


Starting Position:Standing shoulder width apart with arms at your sides.

Movement:Bend at knees to drop body towards ground and go down

as far as possible. While dropping put arms in front of body to help with

balance.


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Supermans#

Muscles Worked:Lower Back

Starting Position:Lie stomach on floor. Arms should be fully extended in

front of you.

Movement:Raise arms, legs, and chest off floor and hold for 2 seconds.

Movement:Slowly bring arms, legs, and chest back to the floor.

Info:Squeeze lower back for best results.

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Stretchers#

Muscles Worked:Lower Back, Glutes, Hamstring

Starting Position:Sit up with feet fully extended in front of you with feet

shoulder width apart. Hands should be on ground palms down at sides.

Movement:Lift hips to sky as high as possible. Hold position for two

seconds.


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Tuck Jumps#


Starting Position:Standing shoulder width apart with arms at your sides.

Movement:Jump in the air.

Movement:While in the air lift your knees into your chest.

Movement:Land back in starting position.

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Gorilla Workout - Level 4

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Transcript of Gorilla Workout - Level 4