WORKOUT ONE

Workout overview

	Sets	Rest
1A. Band-assisted chins 1B. Band-assisted dips	3*	1 min
2A. Rows 2B. Push-ups	3*	1 min
3A. Scap push-ups 3B. Scap pull-ups	3*	1 min
4A. Hollow body hold 4B. Arch hold	3*	1 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 each (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 (2-)3 sets. Rest 1 min between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
1A. Band-assisted chins	5	5	6	6	7	7
1B. Band-assisted dips	8	8	9	10	11	11

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

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
2A. Rows	8	8	9	10	11	11
2B. Push-ups	10	10	11	12	14	14

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3. Perform this superset (2-)3 sets. Rest 1 min between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
3A. Scap push-ups	8	8	9	10	11	11
3B. Scap pull-ups	10	10	11	12	14	14

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4. Perform this superset (2-)3 sets. Rest 1 min between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
4A. Hollow body hold	8	8	9	10	11	11
4B. Arch hold	10	10	11	12	14	14

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: 1min

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