Calistenic Circles divided for two parts: Push-Pull and Legs-Core:

Very intensive Circels which should be provided with minimum Rest, just between the whole circles You can take 1 minute.

For to have still the same (or higher) intensity, You can provide weighted versions of exercises for the 6 and 8 reps circles. Try to hold max strictness of technique.

A. Push & Pull Circle

• i = 10, 8, 6 (3 Rounds):
• i x Wide Grip Pull Up
• i x Dips On the Rings
• i x Chin (Biceps) Pull Ups
• i x Dips on the Bar
• i x Australian Pull Up on the Rings
• i x Push Up on the Rings
• i x Front Lever Raises
• i x Pseudo Planche Push Ups
• 33 Calories

B. Legs & Core Circle

• i = 10, 8, 6 (3 Rounds):
• i+i x Shrimps Squat
• i x Strict Toes To Bar
• i+i x 1-leg „DeadLift-Swallow“
• i x Knees To Elbow
• i+i Weighted Jumping Lunges (with Dumbbells)
• i x SuperMan ButterFly with light dumbbells
• i+i x Side Cosaque Squats
• i x Roller (Valec)
• 300 Rope Jumps