Workout overview
Sets Rest 1. Pistols 4 1 min 2. Jumping squats 4 1 min 3. Single-leg bridge 4 1 min 4A. Arch hold 4 45 sec
Warm-up (5mins)
1. Knee circles 10 each direction 2. Ankle 10 each direction 3. Squat + ext rotation 5 ea side 4. Squat pumps 10 reps
1. Pistols: 4 sets with 1 min rest
Week 1 Week 2 Week 3 Week 4 5 ea 6 ea 7 ea 8 ea
START 1 MIN REST
2. Jumping squats: 4sets with 1 min rest
Week 1 Week 2 Week 3 Week 4 8 9 10 11
START 1 MIN REST
2A. Dips 3. Single-leg hip bridge: 4sets with 1 min rest
Week 1 Week 2 Week 3 Week 4 6 ea 7 ea 8 ea 10 ea
START 1 MIN REST
4. Perform this superset 4 times. Rest 45 sec between exercises.
Week 1 Week 2 Week 3 Week 4 4A. Arch hold 30 sec 30 sec 30 sec 30 sec 4B. Plank 30 sec 30 sec 30 sec 30 sec
Note: when you can hold the exercise comfortably for 30 seconds, try and increase the difficulty of the exercise by using a more difficult shape
START 45 SEC REST
4A. Arch hold
4B. Plank
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 stretch + side bend: 1 min each side
Target muscle groups: hamstrings, adductors
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.
