In his latest video, YouTuber Cole Baker tracks his progress as he takes on a month of intense, physically grueling workouts devised by calisthenics athlete Chris Heria. “I wanted to improve my muscle-ups, my planche, and my front lever,” he says. Starting out at 160 pounds with a “fairly decent physique,” Baker follows a 7-day split, focusing on training a different part of the body each day.
Day 2 is abs. After a warmup of jumping jacks and burpees, it’s time for leg raises, side planks, Russian twists, and mountain climbers. “That was a great ab workout, it only took just under 20 minutes,” says Baker. “It’s pretty difficult, but the hardest part is it makes you do 45 leg raises… 45 of those things is tough.”
Day 3 is chest and triceps. “Today’s workout looks tough as shit, I have a feeling it’s absolutely going to murder me,” says Baker. Chest day consists of 50 pushups as a warmup, then incline bench press, dips, weighted dips, up and down planks, overhead raises, and muscle-ups.
Day 4 is leg day, comprising skipping, squats, goblet squats, and lunges. “I wish I had a heavier set of dumbbells, the goblet squats and walking lunges were fairly easy,” he says. Day 5 is shoulders, including handstand pushups, pushup variations, lateral raises, and shoulder press.
Day 6 is a full body workout which brings together a number of exercises from the other routines, including planks, mountain climbers, and feet-elevated decline pushups, and pullups. Baker rounds out the week with a fat-burning cardio workout for Day 7, then starts the whole thing all over again at the start of the next week.
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After 4 weeks following Heria’s routine, his weight and physique remain similar to the start of the month, but Baker notices that his technique and endurance have improved on some of the exercises, which was the main aim of the challenge. He is able to maintain straight legs when doing muscle-ups, which he was unable to do before, and in his straight lever hang he now only keeps one leg tucked with the other leg extended. “It’s not perfect, but these moves take a long time to master, so I’m pretty pleased with this,” he says.
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