WORKOUT TWO

Workout overview

	Sets	Rest
1A. Tuck ice-cream maker 1B. Pseudo planche push-up	4	45 sec
2A. Rows 2B. Dips	4	45 sec
3. Jumping Squats	4	1 min

Warm-up (5mins)

1. Wrist circles	10 each direction
2. Elbow circles	10 each direction
3. Shoulder circles	10 each direction
4. Knee circles	10 each direction
5. Ankle circles	10 each direction
6. Wrist push-ups	10 reps
7. Scap push-up	10 reps
8. Scap row	10 reps

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1. Perform this superset for 4sets. Rest 45 sec between exercises.

	Week 1	Week 2	Week 3	Week 4
1A. Ice-cream maker	5	6	7	8
1B. Pseudo planche push-up	10	11	12	14

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2. Perform this superset 4 times with 45 sec rest between exercises.

	Week 1	Week 2	Week 3	Week 4
2A. Row	10	11	12	14
2B. Dips	12	14	15	16

3. Jumping squats: 4 sets with 1 min rest

Week 1	Week 2	Week 3	Week 4
8	9	10	11

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

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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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