Full Body workout

Full Body calisthenics strength  and conditioning workout.

workout 2
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)
a: Pull ups, 3 set 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 sets 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 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

b: Dips, 3 set 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 knees to 90° this makes it easier.

  • Start with arms fully extended, lower until your shoulders come below your elbow, 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

C: Super set, 3 Rounds
wall walk Hold, 10-30 seconds
  • Wall Walk Beginner

  • Set up as in the video facing into the wall

  • Hands shoulder width apart

  • Finger spread index finger pointing forward

  • Walk feet onto the wall.

  • extend arms fully and reach away from the ground.

  • push shoulder in towards the wall.

  • Tighten up the core and squeeze the butt to maintain the hollow hold.

  • Hold this position as long as you can keep good for and work up to the 30 seconds.

  • Wall walk progression:

  • Once you can hold the beginners version for 3 sets of 30

  • move on the progression.

  • start in the beginner then move the hands closer to the wall. again work up to 30 seconds.

  • Last step is to get right into the wall **make sure to have someone make sure you don't fall until you feel comfortable with this**

  • Always hold the correct form, if you cant go back to the easier variation

  • Do  not arch the back at any stage.

pistol squats, 8 reps each leg

90 seconds rest, and repeat the super set

  • Perform 8 reps on each leg, perform all the reps on the weaker leg first, then the stronger leg.

  • If you can perform the 3 rounds of 10 reps each leg on one variation, we need to move onto the next level.

  • Easiest version is the negatives onto the chair, try lower for 2-3 seconds for your 8-10 reps.

  • Next is the chair Pistol squats, control the decent, try not to use momentum pushing back up to the start position

  • Next the Chair assist, only use the chair a little to help with balance and small assist on pushing out of the squat.​

  • Pistol Squat: you will be able to do a few reps unassisted then use the chair to assist to the rest of the reps.

  • do this until you can perform all reps unassisted.

D: tri set, 3 Rounds
Rows, 10-15 reps
  • 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.

  • Make it difficult enough so you can just get the 10-15 reps.

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

Tempo Pushups (5sec Ecc), 5-8 reps
  • Tempo Pushups: If you can do 3 set of 10 pushups do the tempo pushups.

  • Slowly lowering for 5 seconds then push up fast to the start position for one rep.

  • Plenty options for push ups if you can't do full push ups yet.

  • 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 shoulders above the hands, squeeze the glutes and tighten the core/abs

  • Lower slowly until the shoulder come below the elbow or try get your 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.

  • When finished the set, take little to no rest and start the  I Holds

Y T Raises, 4 +4 reps
  • Lay face down on the floor.

  • Toes stay on the floor

  • Squeeze core and glutes (hold PPT/Hollow hold)

  • So try only have toes and chest on the floor.

  • Set up with arms overhead in a Y position

  • Now without arching your back, raise your arms off the floor using your shoulder muscles only.

  • Hold for a milisecond at teh top and do 4 reps

  • Now set up in the T position and do 4 more reps.​

90 seconds rest, and repeat tri set

Circuit, 3 Rounds
  • Scapular Rows: 10 reps

  • Keep arms locked out, shrug shoulder's to lift the body up, lower slowly

  • Do not arch the back keep core tight

  • Side Plank + shoulder rotation: 6 each side

  • Start in T side plank on the elbow, bring top arm down and reach trough underneath the body as far as you can before returning to the start.

  • slow controlled reps and do not drop at the hips 

  • X Superman Ext: 10 reps

  • Set up in  X position, straddle legs and Y arm position

  • Raise legs and hands off the ground and arch the back. hold for a millisecond at the top and return to start position.

  • Chair Step ups: 20 reps

  • Perform step ups on the weaker leg first then the stronger leg.

  • start with a low box, the progress to a chair or higher if necessary

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