Full Body workout

Full Body calisthenics strength  and conditioning workout.

Preform this workout once or twice a week depending on your level.

workout 1
Scroll down for exercises videos

***All exercises should be performed with good technique in mind, slow controlled reps are much better than mindlessly banging out reps, slow it down and concentrate on the muscles you are using***

Make sure to warm up before each workout (Link to warm up)
Pullups, 3 sets 8-10 reps
  • Perform 3 sets of 8-10 reps of the pull ups before moving onto the next exercise.

  • If you can perform 3 set of 10 reps at one variation, we need to move onto the next level.

  • If you have no pull up bar and bands, try the door pull ups.(Make sure door is solid)

  • Make sure to secure the door with cardboard underneath and hang a towel over the top.

  • If you cannot perform the full pull up on the door, try the negative variation.

  • Perform 3 sets of (3 x 5-10) seconds negatives.

  • If the door negatives are too difficult try the floor slide pull up variation. 

  • Start with fully extended arms, pull up until chin is over the bar/door, control the movement back to full hang arms fully extended, this is one rep.

2 mins rest before Dips

Dips, 3 sets 8-10 reps
  • Perform 3 sets of 8-10 reps of the Dips before moving onto the next exercise.

  • If you can perform 3 sets of 10 reps at one variation, we need to move onto the next level.

  • If you have no Dip bars, see if you can use the chairs, you may need 2 people to sit on the chairs so they don't fall over!

  • If these dips are too difficult, perform the single chair dips.

  • The straight leg version is more difficult.

  • If you bend your knee to 90° this makes it easier.

  • Start with arms fully extended, lower until your shoulders come below your elbows, then return to the start position

  • Your shoulders should come forward and your elbows back like in the demonstrations.

  • Avoid flaring the elbows out to the sides and dropping the shoulders straight down!

2 mins rest before Super Set

Super set, 3 Rounds:
Pike pushups, 8-10 reps
  • Set up in the pike position shown in the video.

  • Arms fully extended, ears by your biceps, hands shoulder width apart.

  • Lower down keeping your elbows by your side, go as far as you can and push back out to the start position.

  • When you can perform 10 good controlled reps, move on to the next progression.

  • If you can't keep your legs straight that's fine, you just have tight hamstrings, spend extra time stretching these at the end of the workout.

  • Do not let your elbows flare out to the side.

  • For the floor and elevated Pikes, bring head forward and elbows back making a big triangle with head and hands at the bottom of the rep.

  • Perform 8-10 reps and then go straight into the Split  squats without a rest.

Side lunges, 8-10 reps each leg 
  • Assisted Side Lunges: Hold onto a door handle or something similar to assist you as you gain the strength and Mobility for unassisted squats.

  • When you can perform 10 reps on each leg assisted without using the arms to pull you up move onto the unassisted version.

  • Side Lunges: Now try these side lunges, work on getting as low as possible, this will depend on your ankle mobility, if this is an issue spend extra time in on stretching ankles and in the deep squat position.

  • Advanced Side Lunges: When the normal lunges become easy, try elevating one leg on a small box at first, perform 8-20 reps each leg, then progress to a higher box or chair.

90 seconds rest, and repeat the super set

tri set, 3 Rounds:
Rows Tempo (5sec Ecc), 5-8 reps
  • 5 sec eccentric: Normal row but we take 5 seconds to lower from the top of the rep, so pull up mornal speed, slowly taking 5 seconds to get back to fully extended arms.

  • I have a few options if you don't have a set of Rings at home.

  • Bed sheet Rows, knot one end of the bed sheet and place over the door, close the door towards you so the door wont open during exercise.

  • Towel Banister Rows are more convenient if you have a stairs, fold towel a few times and hook it over the banister.

  • To perform the rep, start with arms fully extended, pull up keeping the arms by your sides and pull hands into your chest, slowly resist and lower to the start position, this is one rep.

  • To make the rows easier take a step back, to make them more difficult take a step forward.

  • When finished the set, take little to no rest and start the push ups

explosive pushups, 8-10 reps
  • Do not attempt the explosive push ups unless you can do 3 set of 10 standard push ups first.

  • Watch Video for progressions from Knees to Clap push ups.

  • If you cant do the explosive push ups work the progressions.

  • Hands elevated push ups:  use a counter top or windowsill, standing close to the elevated surface makes the push up easier, move the feet away to make it more difficult.

  • Knee Push ups when these elevated ones become easy

  • To perform the push up have shoulder above the hands, squeeze the glutes and tighten the core/abs

  • Lower slowly until the shoulders come below the elbow or try get chest onto the floor. push back up until arms are fully extended.

  • Keep elbows in close to your sides.

  • Do not flare the elbows out to the sides.

  • do not arch the back, if you start arching, drop to an easier variation.​

Dowel Pull appart Holds,
4 x 5 second holds
  1. Start with hands waist width. 

  2. Palms up and thumbs pointing out to the side.

  3. Shoulders back.

  4. Elbows remain by your sides.

  5. Arms parallel to the ground.

  • Try to pull out to the side by externally rotating at the shoulder, keep elbows by your side.

  • Hold for 5 seconds.

  • Rest 2-3 seconds and move the hands out a bit wider.

  • Repeat 4 times.​

  • If you don't have a brush or mop! you can use a towel or belt

90 seconds rest, and repeat tri set

E: Circuit, 3 Rounds:
  • Scapular Pushups, 10 reps:

  • Hold push up position, squeeze core and but to hold a straight line from shoulder to heals.

  • Keeping the elbows locked out, slowly sink into the shoulders and push up quickly(watch Video)

  • Lying Wipers, 6-8 each side:

  • Lying on your back on the floor, pull your kneed in and hold the chair position, 90 degrees at hips and knees, lower down to the floor and back up again.

  • To make it more difficult, straighten the legs.

  • Bird Dog, 10 reps:

  • Set up as in the video on all fours. 

  • Extend out the opposite leg and arm, hold for a millisecond at the top and return to start.

  • Do not arch the back, try to extend at the shoulder and squeeze the but to lift the leg.

  • Wall Squat Hold, 20-30 seconds:

  • Set up as in the video, chair position 90 degrees at the hips and knees.

  • Tuck in stomach so the lower back is against the wall and hold.

  • Rest 30-60 seconds and repeat the circuit

Make sure to do your stretches when finished (Link to stretches)
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