Full Body Calisthenics Workout 14
This full body calisthenics workout 14 was designed to help you anime hybrid heroes take your calisthenics training to the next level if you've mastered the calisthenics essentials. This workout will require all aspects of training which includes muscular endurance, muscular strength and explosive power. If you're ready to level up your training to Saiyan, hero or sorcerer status, this is the next calisthenics workout for you.
Who's This For?
Suitable for Ultra levels (Advance)
Full Body Calisthenics Workout 14 Benefits:
Improve muscular strength
Improve muscular endurance
Improve explosive power
Workout Implementation:
To maintain balance between all other training practices, it’s recommended to complete a calisthenics workout at least 3x/week at minimum.
Training Equipment:
Pull Up Bar - View & Purchase Pull Up Bar
Plyo Box - View & Purchase Titan Plyo Box
Workout Details:
Complete 10-20 repetitions for each exercise
Complete 3-4 sets for each superset
Rest 60-90 seconds between each superset
Warm Up:
Complete a 5 minute warm up or complete Initial Mile's Total Body Warm Up.
Cool Down:
Complete a 5 minute cool down or complete Initial Mile's Chi Flow Yoga Routine.
Full Body Calisthenics Workout:
Superset 1: Flying push up > Australian row
Superset 2: Handstand push up > Archer pull up
Superset 3: Split squats > Box jumps
Exercise Alternatives:
If regression is required or equipment is limited, below are some alternative exercises:
Australian Rows > Body Weight Back Rows > Body Weight Back Rows on Knees
Archer Pull Ups > Negative Pull Ups
Handstand Push Ups > Wall Handstand Push Ups > Pike Press Ups
Training Notes:
Follow a 1-1 repetition count. Count 1 second up and 1 second down. In other words, 1 second on the concentric movement and 1 second on the eccentric movement.
Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
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