Workout Three (45 min)

Workout overview

	Sets	Rest
1A. Chin-up negatives 1B. Dip negatives	3	60 – 90 secs
2A. Band-assisted chins 2B. Band-assisted dips	3	1 min
3. Plank	3	1 min
4. Tuck sit lifts	3	2 min
5. Pike walks	3	2 min

Warm-up (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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2. Perform this superset for 3 sets. Rest 60-90 secs 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. Plank: 3 sets with 1 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
26 sec	28 sec	28 sec	30 sec	30 sec	30 sec

4. Tuck sit lifts: 3 sets with 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10	10	10	10	10	10

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5. Pike walks: 3 sets with 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
4	4	4	5	5	5

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: 1 min

C. Straddle: 1 min

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