Perform this calistenic workout as follow:

• 30 x Circle 1 + 30 Calories + 30 x Circle 2 + 30 Calories + 30 x Circle 3 + 30 Calories + 30 x Circle 4 + 30 Calories + 30 x Circle 5 + 30 Calories
• 20 x Circle 1 + 20 Calories + 20 x Circle 2 + 20 Calories + 20 x Circle 3 + 20 Calories + 20 x Circle 4 + 20 Calories + 20 x Circle 5 + 20 Calories
• 10 x Circle 1 + 10 Calories + 10 x Circle 2 + 10 Calories + 10 x Circle 3 + 10 Calories + 10 x Circle 4 + 10 Calories + 10 x Circle 5 + 10 Calories

Circles:

1.  Wide Pull Up + Wide Push Up + Wide Squat + „Star“ Sit Up
2.  Close Pull Up + Close Push Up + Narrow Squat + Cross-Overs
3.  Standart Pull Up + Standart Push Up + Squat + V-Up
4.  Oposite Grip Pull Up + Oposite Grip Push Up + Cosaque Squat + Negative Sit Up
5.  Biceps Pull Up + Hindu Push Up + 1-leg Dead Lift + Kness To Elbow

Note:

Higher Difficult: Make double number of the Push Ups, Squats and Core Exercises

Alt Cardio: 1 Cal = 1 Shuttle Run = 5 Rope Jump = 2 JumpingJacks/Double Unders