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:
- Wide Pull Up + Wide Push Up + Wide Squat + „Star“ Sit Up
- Close Pull Up + Close Push Up + Narrow Squat + Cross-Overs
- Standart Pull Up + Standart Push Up + Squat + V-Up
- Oposite Grip Pull Up + Oposite Grip Push Up + Cosaque Squat + Negative Sit Up
- 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