Full Body workout

Full Body calisthenics strength  and conditioning workout.

workout 2
Workout 2.PNG
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