Workout Overview
This is a 45-minute full-body workout. You’ll be training all the muscle groups with varying rep ranges to build both strength and endurance. This workout is designed for intermediate users. You’ll need the BaseBlocks Trainer (or sturdy chairs) and the BaseBar (or pull-up bar).
| EXERCISE | REPS | SETS | REST |
| 1A.Tuck lever raises 1B. Squat jumps | 5 6 | 4 | 1 min |
| 2A. Resisted Dips 2B. Single-leg bridge | 8 8 ea | 4 | 1 min |
| 3A. Rows 3B. Pseudo planche push-ups | 12 12 | 3 | 45 sec |
| 4A. Hollow body hold 4B. Chin-up ISO hold | 30 sec 20 sec | 3 | 1 min |
1. Perform this superset 4 times. Rest 1 min between exercises.
| 1A. Tuck lever hold | 15 sec |
| 1B. Squat jumps | 6 reps |
Target muscle groups: lats
Target muscle groups: quads, glutes, calves
2. Perform this superset for 4 sets. Rest 1 min between exercises.
| 2A. Resisted dips | 5 reps |
| 2B. Single-leg bridge | 8 ea |
Target muscle groups: pecs, triceps, anterior delts
Target muscle group: glutes
3. Perform this superset for 3 sets. Rest 45 sec between exercises.
| 3A. Rows | 5 reps |
| 3B. Pseudo planche push-up | 8 ea |
Target muscle groups: rear delts, lats, biceps
Target muscle groups: anterior delts, triceps
4. Perform this superset for 3 sets. Rest 45 sec after 4B only.
| 4A. Hollow body hold | 40 sec |
| 4B. Chin-up ISO hold | 20 sec |
Target muscle group: abs
Target muscle groups: biceps and lats
Cool-down stretching
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. Side straddle | 1 min ea |
| B. Forward fold | 1 min |
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