As promised we are going to do some body weight exercises today.

The daily workout

We'll start by doing some warm-up consisting of some jogging, short sprints, lunges, and push-ups. The warm-up should take you 5 - 10 minutes.
Short sprints can be done in the following fashion:

• find a park with a lot of grass to run on
• take a ball with you
• throw the ball as hard and far as you can
• pretend you are a dog and try to catch the ball as fast as possible
• alternatively: a frisbee works too

Then we jump right into :

• 3 * 5 pistol squats
• 3 * 5 pull ups
• 3 * 5 dips
• 2 * 5 hanging leg raises
• 2 * 5 handstand pushups

Take a minute of rest between each set.
I'll rotate between pistol squats, pull-ups, and dips.
Then I'll do the handstand push-ups.
Lastly, I'll do the hanging leg raises.
Try to hold your grip for as long as possible during the last set of hanging leg raises.

If you cannot perform handstand push-ups either do normal handstands for a minute or work on one of the handstand push-up progressions from the tutorial video I linked above.

Summary

Overall, this workout should take you 40 minutes to complete.

We did some ballin' exercises to reinforce the training we did with the weight yesterday.
A combination of body weight and weight training will really help us grow strong.

Hope you have a lovely day,
Exercise man