- K2: Pull-Ups or Pull-Ups on a Rope, or K3: Dumbbell
Rowing - K5: Neck Pulls, with weights, a resistance band, or a
towel - K17: Leg Pulls and PushUps, or K12: The Beetle
- K13: The Plank, with or without an exercise ball
- K14: The Lateral Plank, with or without an exercise
ball - K15: The Reverse Plank, with or without an exercise
ball
Cooling-down exercise and stretching
Beginners: 2 sets, 10–15 repetitions per set
K13, K15: 20–40 seconds per set
Advanced athletes: 3 sets, 15–30 repetitions per set
K13, K15: 40–60 seconds per set
Workout F: K18, K2, K5, K17, K13, K14, K15