Workout overview
| Sets | Rest | |
| 1A. Band chin-ups 1B. Band dips | 3* | 45 sec |
| 2A. Push-ups 2B. Rows | 3* | 45 sec |
| 3A. Plank 3B. Arch hold | 3* | 45 sec |
| 4. Scapula row | 3* | 1 min |
*Only perform 2 sets of each exercise during Week 1.
Warm-up (5 min)
| 1. Wrist circles | 10 each direction |
| 2. Elbow circles | 10 each direction |
| 3. Shoulder circles | 10 each direction |
| 4. Wrist push-ups | 10 reps |
| 5. Band pull-apart | 10 reps |
| 6. Band curls | 10 reps |
1. Perform this superset for 3 sets. Rest 45 sec between sets.
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 1A. Band chin-ups | 5 | 5 | 6 | 7 |
| 1B. Band dips | 8 | 8 | 9 | 10 |
2. Perform this superset for 3 sets. Rest 45 sec between sets.
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 2A. Push-ups | 8 | 8 | 9 | 10 |
| 2B. Rows | 8 | 8 | 9 | 10 |
3. Perform this superset 3 times. Rest 45 sec between sets.
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 3A. Plank | 20 sec | 20 sec | 25 sec | 30 sec |
| 3B. Arch hold | 20 sec | 20 sec | 25 sec | 30 sec |
4. Scapula row: 3 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
| 5 | 5 | 6 | 6 |
| 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. Thoracic extension: 1 min
B. Straddle stretch + side bend: 1 min each side
C. Shoulder extension stretch: 1 min
About Me
