Workout overview
| Sets | Rest | |
| 1A. Band pull-ups 1B. Push-ups | 3* | 45 sec |
| 2A. Rows 2B. Band dips | 3* | 45 sec |
| 3A. Scapula pull-up 3B. Scapula dip | 3* | 45 sec |
*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 pull-ups | 5 | 5 | 6 | 7 |
| 1B. Push-ups | 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. Rows | 8 | 8 | 9 | 10 |
| 2B. Band dips | 8 | 8 | 9 | 10 |
3. Perform this superset 3 times. Rest 45 sec between sets.
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 3A. Scapula pull-up | 5 | 5 | 6 | 6 |
| 3B. Scapula dip | 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
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