Fullbody calisthenic EMOMs Circle which can be adapted for any kind of difficulty or to adapt Intensity and/or Time of Active Phase:

A – Push Circle (4 x 3 Minutes):

1. Upper – Bottom Dip Holds Alerning each 5 sec
2. Push Ups nonstop Circles – 5 x Diamond – 5 x Normal – 5 x Wide
3. ROW Cardio

B – Legs Circle (4 x 3 Minutes):

1. Settingma Hold (alt Wall Sit)
2. Gobblet Squats
3. Jump Rope

C – Pull Circle (4 x 3 Minutes):

1. Upper – Bottom Pull Up Hold alterning each 5 seconds
2. Australian Pull Ups
3. AirBike

D – Core Circle (4 x 3 Minutes)

1. Hollow Body – Super Man Holds alterning every 10 Seconds
2. Knees To Elbow
3. Battle Rope