WORKOUT THREE

Workout overview

SetsRest
1A. Band-assisted chins
1B. Band-assisted dips
3*1 min
2A. Rows
2B. Push-ups
3*1 min
3. Tuck sit lifts3*2 min
4. Pike walks3*2 min
5. Plank3*1 min
* If you’re new to bodyweight training only perform two sets of each exercise for first two weeks (Week 1/Week 2). This is to help the body acclimate to a new style of training, reducing unnecessary muscle soreness.

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 ea (palms and back of palms)
5. Band pull-aparts10 reps
6. Band curls10 reps

1. Perform this superset for (2-)3 sets. Rest 1 min between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
1A. Band-assisted chins556677
1B. Band-assisted dips889101111
1A. Band assisted chin-ups
1B. Band-assisted dips

2. Perform this superset for (2-)3 sets. Rest 1 min between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
2A. Rows889101111
2B. Push-ups101011121414
2A. Rows
2B. Push-ups


3. Tuck sit lifts: (2-)3 sets with 2 min rest between sets
Week 1Week 2Week 3Week 4Week 5Week 6
8810101010

3. Pike walks: (2-)3 sets with 2 min rest between sets
Week 1Week 2Week 3Week 4Week 5Week 6
334444
4A. Hollow body hold
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

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
Target area: lats and teres major
B. Shoulder extension: 1 min
Target muscle groups:anterior delts, biceps
C. Straddle: 1 min
Target muscle groups: adductors, hamstrings


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