Calisthenic Fullbody High-Volume Training. Make the next 4 Circles one by one, alternate everytime the Exercises from the same Circle. If is too difficulte, reduce the numbers of repetitions in 25-50%. Pull Ups can be alternated with Australian Pull Ups,

• A1 Shrimp Squat – weighted (L+R) 10+10 – 9+9 – 8+8 – … – 2+2 – 1+1
• A2 1-Leg DeadLift – weighted (L+R) 10+10 – 9+9 – 8+8 – … – 2+2 – 1+1

• B1 Dips 30 – 27 – 24 – 21 – 18 – 15 – 12 – 9 – 6 – 3
• B2 Chin Pull Ups 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2

• C1 Dragon Flag 10 – 9 – 8 – … – 2 – 1
• C2 „Tik-Tak“ Legs Side To Side Moving 10+10 – 9+9 – 8+8 – … – 2+2 – 1+1
• C3 Calories (Row/Bike) 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2

• D1 Pull Ups 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
• D2 Push Ups 30 – 27 – 24 – 21 – 18 – 15 – 12 – 9 – 6 – 3