BASEBLOCKS EXPRESS WORKOUT #1

Simon Ata — Sat, 23 May 2020 04:52:21 +0000

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

1A. Tuck lever hold
Target muscle groups: lats

1B. Squat jumps
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

2A. Resisted dips
Target muscle groups: pecs, triceps, anterior delts

2B. Single-leg bridge
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

3A. Rows
Target muscle groups: rear delts, lats, biceps

3B. Pseudo planche push-up
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

4A. Hollow body hold
Target muscle group: abs

4B. Chin-up ISO hold
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

Target muscle groups: adductors, hamstrings, lats

Target muscle groups: hamstrings, calves, back extensors

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