Workout overview
Sets Rest 1A. Plank 2 45 sec 2. Continuous squat jumps 3 2 min 3. Lunges 3 2 min 4. Hip thrust 3 2 min
Warm-up (5min)
1. Knee circles 10each direction 2. Ankle circles 10each direction 3. Squat + ext rotation 5each side 4. Squat pumps 10reps
1. Perform this superset for 2 sets. Rest 45 sec after 1B only.
Week 1 Week 2 Week 3 Week 4 1A. Plank 30 sec 30 sec 30 sec 30 sec 1B. Side Plank 20 sec 25 sec 30 sec 30 sec
START 45 SEC REST
1A. Plank
1B. Side plank 2. Continuous squat jumps: 3 sets with 2 min rest.
Week 1 Week 2 Week 3 Week 4 10 10 12 15
START 2 MIN REST
3. Jumping Lunges: 3 sets with 2 min rest.
Week 1 Week 2 Week 3 Week 4 6 ea 8 ea 10 ea 10 ea
START 2 MIN REST
4. Banded hip thrusts: 3 sets with 2 min rest.
Week 1 Week 2 Week 3 Week 4 10 10 12 15
START 2 MIN REST
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
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. Quad stretch: 1 min each side
Target muscle groups: quads, hip flexors
START 1 MIN STRETCH
B. Straddle + side-bend: 1 min each side
Target muscle groups: hamstrings, adductors, lats
START 1 MIN STRETCH
C. Forward fold: 1 min
Target muscle groups: hamstrings, back extensions, calves
START 1 MIN STRETCH
About Me
Simon Ata (aka Simonster) is a world leader in bodyweight training. Starting gymnastics at an early age, he became passionate about mastering control of the body and immersed himself in the world of bodyweight strength training. Attaining a Bachelor of Physiotherapy degree alongside personal training qualifications, furthered his understanding of the body from an academic side and accelerated his training methods and skill.
