Workout overview
Sets | Rest | |
1A. Band-assisted chins 1B. Band-assisted dips | 3* | 1 min |
2A. Rows 2B. Push-ups | 3* | 1 min |
3. Tuck sit lifts | 3* | 2 min |
4. Pike walks | 3* | 2 min |
5. Plank | 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 ea (palms and back of palms) |
5. Band pull-aparts | 10 reps |
6. Band curls | 10 reps |
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 |
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 |
3. Tuck sit lifts: (2-)3 sets with 2 min rest between sets
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
8 | 8 | 10 | 10 | 10 | 10 |
3. Pike walks: (2-)3 sets with 2 min rest between sets
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
3 | 3 | 4 | 4 | 4 | 4 |
Week 1 | |
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Week 2 |
please complete the previous week first
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Week 3 |
please complete the previous week first
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Week 4 |
please complete the previous week first
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Week 5 |
please complete the previous week first
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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.