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The Vertical Gains Workout

12) The Vertical Gains Workout

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Workout Sheet

We are arguably the only upright standing species. Today’s workout is all about capitalizing on that.

In this workout we are going keep our spine straight and perpendicular to the ground.

There’s a life lesson here. We are going to learn that we have to always keep our heads up, but sometimes our heads go down (handstand pushups) and that’s OK, we jut have to lift them right back up (front lunges).

OK, maybe that’s pushing it. Just focus on breaking a good sweat.

So grab your copy of the workout sheet below and get to it!


For each exercise, do as many reps as you can in 40 seconds then immediately move to the next exercise. Once you finish 1 round, rest for 30-40 seconds. Do 5 total rounds.


  • Pull Ups
  • Ballet Squat
  • Chin Ups
  • Handstand Pushups
  • Front Lunges


  • Instead of ballet squats, do pistol squats instead.


  • If pull ups and chin ups are too advanced for you, do negative pull ups and push ups.


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Would you like to download The Vertical Gains Workout sheets to your phone or computer for FREE? Click the button below…

Download the Workout Sheets Hereworkout sheetsDownload The Vertical Gains Workout Sheets Here (FREE) <==

This post first appeared on Body Weight And Calisthenics Exercises & Workouts, please read the originial post: here

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The Vertical Gains Workout


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