B-Bars Beginner Program Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/b-bars-beginner-program/ Workouts with One Weight Fri, 16 Apr 2021 05:29:48 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg B-Bars Beginner Program Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/b-bars-beginner-program/ 32 32 WORKOUT ONE https://baseblocks.com/b-bars-workout-one-45-min/?utm_source=rss&utm_medium=rss&utm_campaign=b-bars-workout-one-45-min Sat, 20 Mar 2021 22:19:07 +0000 https://baseblocks.com/?p=4733 Workout overview Sets Rest 1A. Band-assisted chins1B. Band-assisted dips 3* 1 min 2A. Rows2B. Push-ups 3* 1 min 3A. Scap push-ups3B. Scap pull-ups 3* 1 min 4A. Hollow body hold4B. Arch hold 3* 1 min * Only perform two sets of each exercise for first two weeks (Week 1 / Week 2) Warm-up (5 min) […]

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]]> Workout overview
SetsRest
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
* Only perform two sets of each exercise for first two weeks (Week 1 / Week 2)

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 each (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. Perform this superset (2-)3 sets. Rest 1 min between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
3A. Scap push-ups889101111
3B. Scap pull-ups101011121414
3A. Scap push-ups
3B. Scap pull-ups
4. Perform this superset (2-)3 sets. Rest 1 min between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
4A. Hollow body hold889101111
4B. Arch hold101011121414
4A. Hollow body hold
4B. Arch 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: 1min
Target muscle groups: adductors, hamstrings
RETURN TO PROGRAM

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]]> WORKOUT TWO https://baseblocks.com/b-bars-workout-two-45-min/?utm_source=rss&utm_medium=rss&utm_campaign=b-bars-workout-two-45-min Fri, 19 Mar 2021 22:30:28 +0000 https://baseblocks.com/?p=4737 Workout overview Sets Rest 1A. Band assisted dips1B. Band assisted chin-ups 3* 1 min 2A. Push-ups2B. Rows 3* 1 min 3. Tuck sit lifts 3* 2 min 4. Pike walks 3* 2 min * Only perform two sets of each exercise for first two weeks (Week 1 / Week 2) Warm-up (5 min) 1. Wrist […]

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]]> Workout overview
SetsRest
1A. Band assisted dips
1B. Band assisted chin-ups		3*1 min
2A. Push-ups
2B. Rows		3*1 min
3. Tuck sit lifts3*2 min
4. Pike walks3*2 min
* Only perform two sets of each exercise for first two weeks (Week 1 / Week 2)

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 dips889101111
1B. Band-assisted chin-ups556677
1A. Band-assisted dips
1B. Band assisted chin-ups
2. Perform this superset for (2-)3 sets. Rest 1 min between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
2A. Push-ups101011121414
2B. Rows889101111
2A. Push-ups
2B. Rows
3. Tuck sit lifts: (2-)3 sets with 2 min rest between sets
Week 1Week 2Week 3Week 4Week 5Week 6
8810101010
4. Pike walks: (2-)3 sets with 2 min rest between sets
Week 1Week 2Week 3Week 4Week 5Week 6
334444
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: 1min
Target muscle groups: anterior delts, biceps
C. Forward fold: 1 min
Target muscle groups: hamstrings, calves
C. Thoracic rotation: 1 min
Target area: thoracic spine
RETURN TO PROGRAM

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]]> WORKOUT THREE https://baseblocks.com/b-bars-workout-three-45-min/?utm_source=rss&utm_medium=rss&utm_campaign=b-bars-workout-three-45-min Thu, 18 Mar 2021 22:38:34 +0000 https://baseblocks.com/?p=4741 Workout overview Sets Rest 1A. Band-assisted chins1B. Band-assisted dips 3* 1 min 2A. Rows2B. Push-ups 3* 1 min 3. Tuck sit lifts 3* 2 min 4. Pike walks 3* 2 min 5. Plank 3* 1 min * If you’re new to bodyweight training only perform two sets of each exercise for first two weeks (Week […]

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]]> 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
RETURN TO PROGRAM

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]]> UPPER BODY TESTS https://baseblocks.com/testing-day-7/?utm_source=rss&utm_medium=rss&utm_campaign=testing-day-7 Sun, 14 Mar 2021 20:55:31 +0000 https://baseblocks.com/?p=4959 You’ve now completed the first half of the beginner program! It’s time to repeat the same tests we performed at the start of this program. Remember to use the same strength resistance band and replicate the baseline testing conditions (exercise variation, rest time, testing order) as closely as possible. Upper body tests Continue to the […]

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]]> You’ve now completed the first half of the beginner program! It’s time to repeat the same tests we performed at the start of this program. Remember to use the same strength resistance band and replicate the baseline testing conditions (exercise variation, rest time, testing order) as closely as possible.

Upper body tests

Continue to the next phase of this program:
BEGINNER B-BARS PROGRAM (2 OF 2)

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