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)
a: 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

b: 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

C: Super set, 3 Rounds:
c1. shoulder taps, 16-20 taps
  • Set up in the pike position shown in the video

  • Palms flat on the floor

  • Butt high in the air and bring hands as close as you can to the feet.

  • Push the head and shoulders through the arms so your ears are by your biceps

  • Take a wide stance to make it a bit easier, then bring legs together as they start getting easier

  • Once you can perform 3 sets of 20 taps its time to bring the feet up onto a box or chair.

  • Once this is easy you can progress to the handstand version, starting with hands out a ways from and wall and progressing in towards the wall, face as close as possible

  • Do not arch the back when doing the handstand variation, if you are you are not ready for them yet​!

  • Perform 16 to 20 reps and then go straight into the Shrimp squats without a rest

c2. shrimp squats, 6-8 reps each leg 

90 seconds rest, and repeat the super set

  • Hold onto a door handle or something similar to assist you as you gain the strength for unassisted squats.

  • When you can perform 8 reps on each leg assisted, move onto the unassisted version,

  • If these are still too difficult, hold onto a chair, the chair will be moving so this will make it a little more difficult than the fully assisted version.

  • As you lower down into the rep, the knee tracks over the toes, the back knee comes down by the heal of the working leg and you bend forward at the hips to balance. 

  • You can slightly touch the knee onto the ground but don't rest it there.

  • Rest 90 seconds before starting the second Round.

D: tri set, 3 Rounds:
d1. Rows, 10 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 reps.

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

d2. pushups, 10 reps
  • 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 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.

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

d3. I Holds, 4 x 5 second holds
  • Lay face down on the floor.

  • toes stay on the floor

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

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

  • Hold for 5 seconds.

  • Rest for a few seconds and perform  seconds holds on total.

  • When finished the 3 exercises rest 90 seconds before the next round of exercises.

  • Perform the 3 sets before moving to the last core circuit.

90 seconds rest, and repeat tri set

E: Circuit, 3 Rounds:
  • Knee/Leg raises 10 reps

  • Keep lower back on the ground, try not to touch feet off the floor

  • Side plank raises 8 reps each side

  • Keep elbow/hand under the shoulder, touch butt off the ground and raise as high as you can,

  • Engage core and keep a straight line from heal to shoulder.

  • Superman extensions 10 reps

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

  • Lunges 20 reps(10 reps each leg)

  • Slowly lunge forward, barely touch the knee off the floor.

  • Push up forcefully back to the start position.

  • Alternate legs each rep.

  • Rest 30-60 seconds and repeat the circuit

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