Calisthenics – Mon, Mar 10

Jog in place x8 reps each side

Plank x8 seconds

Jog in place x8 reps each side

Plank x8 seconds

Pike x8 seconds

Jog in place x8 reps each side

Plank to pike x4-8 reps

Knee plank wrist rotations x4-8 reps each direction

Scapular push-ups x4-8 reps

Knee plank finger extensions and flexions x4-8 reps each side each direction

Body rows x4-8 reps each supinated, pronated, and neutral

Body row scapular retractions x3-5 reps each supinated, pronated, and neutral

Scapular retractions

Pull-ups x3-5 reps with a 1 second hold at the top and a 3 second negative

Arm rotations x4-8 reps each direction

Neck rotations x4-8 reps each direction

Hip rotations x4-8 reps each direction

Jog in place x8 reps each side

Quarter squats x8 reps

Deeper squats x5 reps

Narrow quarter squats x5 reps

Wide quarter squats x5 reps

Side to sides x8 reps each side

2 sets

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

Back lever pull-ups x2-3 reps

Handstand presses x2-3 reps

Handstand push-ups x2-3 reps

Front lever raises x2-3 reps

Front lever pull-ups x2-3 reps

Planche presses x2-3 reps

Planche push-ups x2-3 reps

Windshield wipers x2-3 reps each side

Leg raises or toes to bar x2-3 reps

2-3 sets

Circuit: 10 minutes

Back lever hold x3-5 seconds

Handstand hold x3-5 seconds

Front lever hold x3-5 seconds

Planche hold x3-5 seconds

L-Sit or V-Sit hold x3-5 seconds

2-3 sets, double hold time for last set

Circuit: 10 minutes

Back lever pull-ups x3-5 reps

Back lever raises x3-5 reps

Back lever hold x5-15 seconds

Handstand push-ups x3-5 reps

Handstands presses x3-5 reps

Handstand hold x5-15 seconds

Front lever pull-ups x3-5 reps

Front lever raises x3-5 reps

Front lever hold x5-15 seconds

Planche push-ups x3-5 reps

Planche presses x3-5 reps

Planche hold x5-15 seconds

Single leg squats x2-4 reps each side

One sided push-ups x2-4 reps each side

Dips x5-15 reps

Jog 100m

Pull-ups x5-15 reps

Jog 100m

Lunges x5-15 reps each side

Reverse lunges x5-15 reps each side

Jog 100m

Push-ups x10-20 reps

Jog 100m

Body rows x10-30 reps

Jog 100m

Feet together compressions x5-10 reps

Sit-ups x15+ seconds

Side angled sit-ups x15+ seconds

Straddle compressions x5-10 reps

Floor tuck knee raises x15+ seconds

Flow side tuck knee raises x15+ seconds

Feet together compressions x5-10 reps

Side plank x15+ seconds each side

Hollow body hold x15+ seconds