Workout One (45 min)

Workout overview

	Sets	Rest
1A. Chin-up negatives 1B. Dip negatives	3	60 – 90 secs
2A. Band-assisted chin-ups 2B. Band-assisted dips	3	1 min
3A. Push-ups 3B. Rows	3	1 min
4A. Hollow body hold 4B. Arch hold	3	1 min

Warmup (5 min)

1. Wrist circles	10 each direction
2. Elbow circles	10 each direction
3. Shoulder circles	10 each direction
4. Wrist push-ups	10 reps ea (palms and back of palms)
5. Band pull-aparts	10 reps
6. Band curls	10 reps

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1. Perform this superset for 3 sets. Rest 60 – 90 secs between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
1A. Chin-up negatives	1	2	2	2	3	3
2B. Dip negatives	1	2	2	2	3	3

2. Perform this superset for 3 sets. Rest 1 min between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
2A. Band-assisted chins	8	8	9	9	9	10
2B. Band-assisted dips	12	12	12	13	13	14

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3. Perform this superset for 3 sets. Rest 1 min between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
3A. Push-ups	14	15	15	15	15	15
3B. Rows	11	11	11	12	12	12

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4. Perform this superset 3 sets. Rest 1 min between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
4A. Hollow body hold	26 sec	28 sec	28 sec	30 sec	30 sec	30 sec
4B. Arch hold	26 sec	28 sec	28 sec	30 sec	30 sec	30 sec

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first
Week 5	please complete the previous week first
Week 6	please complete the previous week first

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Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Shoulder flexion: 1 min

B. Shoulder extension

C. Straddle: 1 min

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