full body Workout

Full Body Endurance calisthenics workout for strength & conditioning.

Workout 3

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)

circuit 1

There are 4 exercises in this  circuit, perform one exercises then move onto the next.

Repeat the Circuit 3 times. The aim is to be able to perform the workout with the minimal rest of 60 seconds and 10 reps each exercise.

dips 8-10 reps

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

  • If you can perform 3 rounds 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 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!

chinups 8-10 reps

  • Perform 8-10 reps of the chin ups before moving onto the next exercise.

  • Use assistance bands if needed, once you can do 3 sets of 10, move to lighter band.

  • 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.

pike pushups, 8-10 reps

  • Perform 8-10 reps of the Pike push ups before moving onto the next exercise.

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

  • 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.

side lunges 8 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 lunges.

  • 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.

Rest 2 minutes and repet the circuit

circuit 2

There are 5 exercises in this  circuit, perform one exercises then move onto the next.

Repeat the Circuit 3 times depending on your ability, aim is to perform max reps in 3 rounds with minimal rest between exercises.

Exercises 1: Pushups 10-15 reps   


  • Hands shoulder width apart.

  • Wrists under shoulders.

  • Elbows come back close to your sides.

  • Squeeze your butt and tighten your abs.

  • Head in neutral position

  • Do not arch your back

  • If you are not getting full range(shoulder below elbows) drop back to easier version.

  • If you are arching your back drop back to easier version.

Rest 0-60 Seconds

Exercises 2: Rows 10-15 reps          


  • Squeeze your butt and tighten your abs.

  • Pull shoulders back before starting the row.

  • Keep elbows by you sides.

  • Pull up quick and lower slowly.

  • If these are too difficult, step back a bit until you can perform the 10-15 reps comfortable.

  • Once these are easy, step closer to the door again.

Rest 0-60 Seconds

Exercises 3: Squat Jumps 10-15 reps     


  • Feet roughly shoulder width apart.

  • Feet slightly angled out.

  • lower as low as you can and keep your heels on the floor.

  • Try keep you knees going over your toes.

  • Jump explosively as fast as you can so your feet leave the ground.

  • Land softly do not land on straight legs

Rest 0-60 Seconds

Exercises 5: Bear Crunch, 12-16 reps                   


  • Set up in the push up position

  • Bring your left leg up and through while raising the right arm.

  • turn you body through 90 degrees

  • Arm straight up in the air

  • and tuck your knee and crunch up tight.

  • Return to the start(one rep)

  • Repeat on the opposite side.

  • If this is too difficult, leave the two hands on the floor and just perform the leg turn and crunch

Rest 0-60 Seconds

Exercises 5: Chair/Bench Extensions, 10-12 reps 


  • Set up on a bench or  chair as shown.

  • start with knees bent and down by the chair.

  • Extent the legs out, squeeze your butt as you extend and hold for a millisecond.

  • Do not overextend, top of the rep is a straight line.

  • Return to start and repeat.

  • Slide more of you stomach off the chair to make this more difficult.

  • if the chair is toppling over find something solid to grab onto.

Rest 1-2 Minutes  and repeat circuit 3times

***As the exercises get easier, increase the reps and decrease the rest time***

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

Exercises 1: Pushups 10-15 reps                   

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