The Perfect Calisthenics Workout | FULL BODY!!

My Calisthenics Programs:

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Here’s the 2019 Collabration between FitnessFAQs & Calisthenic Movement!

We teamed up to create The Perfect Calisthenics Workout. This full body routine is perfect for beginners, intermediates and advanced.
The beauty of bodyweight training is once you understand science based principles, the formula can be applied to all levels.

Workout Routine Summary:

A1: Front Lever 3-5 sets of 8-15 seconds
A2: Planche 3-5 sets of 8-15 seconds
Superset A1-A2 Rest 90s after A2

B1: Vertical Pull (Chin up / Weighted Chin Up / Assisted OAC): 5×5
B2: Vertical Push (Pike Push Up / Handstand Push Up): 5×5
Superset B1-B2 Rest 90s after B2

C1: Step Up 3-4 sets x 6-8 reps
C2: Nordic Curl Eccentric 3-4 sets x 3-6 reps
C3: Single Leg Calf Raises 3 sets x 8-15 reps
Superset C1-C3, no rest after C3.

D1: Horizontal Row (Bodyweight Row / Front Lever Row) 3 sets x 8-15 reps
D2: Horizontal Push (Push Up Regular / Archer Push Up / Pseudo Planche Push Up)
3 sets x 8-15 reps
Superset D1-D2, 60s rest after D2.

E1: Bodyweight Bicep Curl: 3 sets x 8-15 reps
E2: Bodyweight Tricep Extension: 3 sets x 8-15 reps
Superset E1-E2, 60s rest after E2.

F1: Hollow Body Hold 3 sets x 30-45 seconds
F2: Reverse Hyper 3 sets x 10-15 reps
Superset F1-F2, 60s rest after F2.

This training program is going to increase strength, size and also train calisthenics skills.

This workout can be done at home with little to no equipment. You don’t need a gym or access to weights, find what’s available around you and get to work.

You’ll be working the upper body including chest, shoulders, triceps and biceps. We’ve also included in the best core and abs exercises for a strong, functional six pack. Of course we can’t forget about the legs, the workout targets the quadriceps, hamstrings and also calves by bodyweight.

Want to train smarter, not harder?

Train Smarter

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