In this fullbody calisthenic workout we will much higher amount of reps then usualy, also You need to adapt the difficulty of the following exercises to incresed numbers of reps. The main target is to increase the resistance level of joints, tendons and muscles for instant and higher load and also to bring much blood to the muscles (not only the standart „bodybuilders“ muscles but laso a huge amount of support and much smaller (but the more important) muscles and tendons which we usualy forget to train and join in the everydays movements.
A. 3 Circles of the following Superserie:
- 50 Jumping Lunges
- 40 Wide Squats
- 30 Narrow Squats
- 20 Side (Cosaques) Squats
- 10 1-leg DeadLift (Swallow)
- 50 Jumping Jacks
- * Try to perform the full Superserie unbroken. When possible You can take the small dumbells.
B. 3 Circles of the following Superserie:
- 50 x Grappling Crunches
- 40 x Glute Bridges
- 30 x Negative Crunches
- 20 x Butterfly SitUp
- 10 x SuperMan Roll
- 20 Calories on the ROW
C. 3 Circles of the following Superserie:
- 50 x Explosive/Plyo Push Up (Narrow-Wide-Narrow-Wide etc)
- 40 x Wide Push Up
- 30 x Narrow /diamond/ Push Up
- 20 x Oposite Grip Push Up
- 10 x Pseudo Push Up
- 20 Calories on the Row
- * try to modificate the reps and difficulty to by able (☝️at least be the first Circle) to perform each single exercise unbroken and with minimum rest needed between the single exercises. This means use the push ups on the small or higher box or bar/rings etc
D. 3 Circles of the following Superserie:
- 50 x Explosive/Plyo Australian Pull Up (Narrow-Wide-Narrow-Wide etc)
- 40 x Wide /Australian/ Pull Up
- 30 x Chin Up /Australian/ Pull Up
- 20 x Narrow Grip /Australian/ Pull Up
- 10 x Oposite Grip Pull Up
- 20+20 Suttle Runs /8-10m/
- * try to modificate the reps and difficulty to by able (☝️at least be the first Circle) to perform each single exercise unbroken and with minimum rest needed between the single exercises. This means use the pull ups with resistance bands, jumping pull ups, Australian/horizontal Pull ups
