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!

pullups 8-10 reps

  • Perform 8-10 reps of the pull 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.

  • 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.

pistol squats 8-10 reps each leg

  • Perform 8-10 reps on each leg, perform all the reps on the weaker leg first, then the better 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 3-5 seconds for your 8-10 reps.

  • Next is the chair Pistol squats, control the decent, try not use your 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.

  • When finished the pistol squats, rest for  2 mins before repeating the circuit.

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                   

Tips:

  • 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                   

Tips:

  • 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: Bodyweight Squats 10-15 reps                   

Tips:

  • 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.

  • Keep chest up.

  • Try not let your knee cave into the centre.

Rest 0-60 Seconds

Exercises 5: Plank Hip Rotates 12-16 reps                   

Tips:

  • Squeeze your butt and tighten your abs.

  • Push shoulder into the floor.

  • Try get butt onto the floor on each side.

Rest 0-60 Seconds

Exercises 5: Reverse Plank Raises 10-12 reps                   

Tips:

  • Place hands on floor which ever way is comfortable.

  • Raise up, squeeze your butt and tighten core.

  • Hold for a millisecond and return to start position.

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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