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Calisthenics – Mon, Feb 3

Swamp City Fitness – Calisthenics

Warm-Up

Front to back steps x5-10 steps each side

Out to in steps x5-10 steps each side

Jog in place x5-10 steps each side

1-3 sets

Plank x5-10 seconds

Jog in place x5-10 steps each side

Plank to pike x3-5 reps

Pike x5-10 seconds

Jog in place x5-10 steps each side

1-2 sets

Front to back hops x5-10 reps each side

Out to in hops x5-10 reps each side

Jog in place x5-10 steps each side

1-3 sets

Circuit: 2-3 minutes

Body rows x5-10 reps

Body row retractions x3-5 reps

Good mornings x3-5 reps

Quarter squats x5-10 reps

Knee push-ups x5-10 reps

Knee wrist rotations x3-5 reps each side

Knee scapular push-ups x3-5 reps

1 set

Circuit: 2-3 minutes

Squats x5-10 reps

Pull-ups x5-10 reps

Lunges x5-10 reps total

Side lunges x5-10 reps total

Push-ups or dips x5-10 reps

1 set

Front lever progression hold x10-20 seconds

Back lever progression hold x10-20 seconds

Planche progression hold x10-20 seconds

Handstand progression hold x10-20 seconds

L-Sit progression hold x10-20 seconds

Free play x5 minutes

Statics

Circuit: 20 minutes

Front lever touch hold x3-5 seconds

Planche touch hold x3-5 seconds

Back lever touch hold x3-5 seconds

Handstand touch hold x3-5 seconds

Highest knee sit possible hold x3-5 seconds

Front lever pull-ups x3-5 reps

Planche push-ups x3-5 reps

Back lever pull-ups x3-5 reps

Handstand push-ups x3-5 reps

Knee sit knee extensions x3-5 reps

1-2 sets

Circuit: 10 minutes

Front lever raises x3-5 reps

Front lever hold x max hold

Back lever raises x3-5 reps

Back lever hold x50% of max hold

Handstand presses x3-5 reps

Handstand hold x max hold

Planche presses x3-5 reps

Planche hold x max hold

Leg raises x3-5 reps

Windshield wipers x3-5 reps each side

L-Sit hold x50% of max hold

1-2 sets

Strength

Circuit: 8 minutes

Explosive pull-ups x3-5 reps

Single leg squats x3-5 reps

Explosive dips x3-5 reps

Vertical jumps x3-5 reps

2-3 sets

Strength Endurance

Circuit: 5 minutes

One-sided pull-ups x3-5 reps each side

Side lunges x3-5 reps each side

One-sided push-ups x3-5 reps each side

Narrow to wide squats x3-5 reps each

1-2 sets at your own pace

Circuit: 5 minutes

Pull-ups x5-10 reps

Lunges x5-10 reps each side

Push-ups or dips x5-20 reps

Squats x5-20 reps

1-2 sets at your own pace

Circuit: 3-5 minutes

Bodyweight curls x3-5 reps

Bodyweight overhead tricep extensions x3-5 reps

Finger extensions on the floor, front and reverse x3-5 reps each side

2 sets

Cardio

Circuit: 10 minute time cap

Assault bike x0.5 miles

Jog x0.5 miles

Bicycle kicks x50 reps each side

1 set as fast as possible

Core and Compression

Circuit: 5 minutes

Feet together compressions x5-10 reps

Side plank x10-15+ seconds each side

Straddle compression x5-10 reps

Hollow body hold x10-15+ seconds

2-3 sets

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