4 - Week DFT Upper Body Workout for Medium

Click on the image to see a demonstration
Week 1 & 2	Week 3 & 4
2-3 time per week	2-3 time per week
First session:	First session:
50 Jumping Jacks	60 Jumping Jacks
8-10 DFT Horizontal pull up open grip	10-12 DFT Horizontal pull up open grip
8-10 DFT abs (legs hip raise)	10-12 DFT abs (legs hip raise)
6-8 DFT dip feet on a chair	8-10 DFT dip feet on a chair
8-10 DFT Horizontal pull up closed grip	10-12 DFT Horizontal pull up closed grip
8-10 DFT floor push up	10-12 DFT floor push up
6-8 core (hang up legs hip raise	8-10 core (hang up legs hip raise
6-8 DFT diagonal push up head down	8-10 DFT diagonal push up head down
8-10 DFT roll & hold for 5 sec.	8-10 DFT roll & hold for 5 sec.
20 sec. running in place	30 sec. running in place
60 sec. plank	55 sec. plank
1-Minute Break	1-Minute Break
Second and third session: Repeat this routine, rest one-minute at the end of each session....	Second and third session: Repeat this routine, rest one-minute at the end of each session....