1-Month Workout Program with BangTong&Li Power Tower
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Looking for a complete workout routine that targets your upper body and core? This one-month program using only the BangTong&Li Power Tower is designed to help you build strength, endurance, and tone your muscles. The program progresses each week, increasing intensity to challenge your limits and improve your fitness level.
Week 1: Foundation Phase
Goal: Build strength and perfect form.
Day 1 & Day 4 (Upper Body)
- Pull-Ups: 3 sets of 5-8 reps (use a resistance band if needed).
- Dips: 3 sets of 6-10 reps.
- Push-Ups: 3 sets of 10-15 reps using base handles.
- Static Hold (Pull-Up Bar): 3 sets of 10 seconds.
Day 2 & Day 5 (Core & Lower Body)
- Vertical Knee Raises: 3 sets of 8-12 reps.
- Leg Raises: 3 sets of 8-12 reps.
- Core Twists (in the air): 3 sets of 12 reps (6 per side).
- Static L-Sit (Dips Station): 3 sets of 10 seconds.
Day 3 & Day 6 (Full-Body Circuit)
- Pull-Ups: 3 sets of 4-6 reps.
- Dips: 3 sets of 8 reps.
- Push-Ups: 3 sets of 15 reps.
- Vertical Knee Raises: 3 sets of 10 reps.
- Leg Raises: 3 sets of 10 reps.
Day 7: Rest or light stretching.
Week 2: Strength Phase
Goal: Increase reps and intensity.
Follow the same structure as Week 1 but increase:
- Pull-Ups to 6-10 reps.
- Dips to 8-12 reps.
- Push-Ups to 15-20 reps.
- Core exercises to 12-15 reps.
Week 3: Endurance and Volume
Goal: Add volume and challenge endurance.
Day 1, 3, & 5: High Volume Circuit
- Pull-Ups: 5 sets of 5-8 reps.
- Dips: 5 sets of 8-12 reps.
- Push-Ups: 5 sets of 15-20 reps.
- Vertical Knee Raises: 5 sets of 12-15 reps.
Day 2 & Day 4: Core Focus
- Vertical Knee Raises: 4 sets of 15 reps.
- Leg Raises: 4 sets of 15 reps.
- Static L-Sit (hold as long as possible): 4 sets.
- Core Twists: 4 sets of 15 reps per side.
Day 6: Endurance Test - Complete as many rounds as possible in 15 minutes:
- 5 Pull-Ups
- 10 Dips
- 15 Push-Ups
- 10 Vertical Knee Raises
Day 7: Rest or active recovery (light walking, yoga, or stretching).
Week 4: Progressive Challenge Phase
Goal: Push limits with higher reps, holds, and variations.
Day 1, 3, & 5: Strength and Endurance
- Weighted Pull-Ups (if possible): 3 sets of 5 reps or 6-10 without weight.
- Dips: 4 sets of 10-15 reps.
- Push-Ups (explosive): 4 sets of 12-15 reps.
- Leg Raises (straight): 4 sets of 10-12 reps.
- L-Sit: Hold for 15-20 seconds.
Day 2 & Day 4: Core Challenge
- Vertical Knee Raises: 4 sets of 15-18 reps.
- Core Twists: 4 sets of 12-15 reps per side.
- Static Core Hold (on the dip station): 4 sets of 20 seconds.
Day 6: Final Test - Repeat the endurance test from Week 3 and aim to beat your previous score.
Day 7: Celebrate progress! Rest or light stretching.
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