Before starting this workout, make sure you have done a good warm up, including joint mobility exercises.
1 minute break
Ladder Set: For the Ladder Set, do each exercise in order as a circuit for the listed set of reps. Then start it again with the new rep quantity. Try to finish the set as fast as possible, while doing the exercises with proper form.
Sumo Calf Raise
Sit Up and Twist
Do each circuit for the following rep quantities:
10x, 15x, 20x, 25, 30x, 35x, 40x,
When finished, don’t forget to do your static stretches.
Try this set again after a month of training!