Calisthenics – Thu, Feb 13

Lunges x2 reps each side

Reverse lunges x2 reps each side

Jog in place x5-15 reps each side

2 sets

Wrist rotations x5-10 reps each direction

Elbow rotations x5-10 reps each direction

Shoulder rotations x5-10 reps each direction

Plank x5-15 seconds

Hip rotations x5-10 reps each direction

Neck rotations x3-5 reps each direction

Arm rotations x3-5 reps each direction

Plank x5 seconds

Plank to pike x3 reps

Pike hold x5 seconds

Circuit: 5 minutes

Body rows pronated supinated and neutral x5-10 reps of each

Squats narrow normal and wide x5 reps of each

Push-ups narrow normal and wide x5 reps of each

Single leg balance x10 seconds each side

Pull-ups x5 reps

Single leg balance x10 seconds each side

Dips x5 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

Front lever hold x3-5 seconds

Back lever hold x3-5 seconds

Planche hold x3-5 seconds

Handstand hold x3-5 seconds

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

3 sets, double hold time on last set

Circuit: 20 minutes

Front lever pull-ups x3-5 reps

Front lever raises x3-5 reps

Front lever hold x5-15 seconds

Back lever pull-ups x3-5 reps

Back lever raises x3-5 reps

Back lever hold x5-15 seconds

Planche push-ups x3-5 reps

Planche presses x3-5 reps

Planche hold x5-15 seconds

Handstand push-ups x3-5 reps

Handstand presses x3-5 reps

Handstand hold x5-15 seconds

Windshield wipers x3-5 reps each side

Leg raises x3-5 reps

L-Sit hold x5-15 seconds

One sided pull-ups x2-4 reps total

Horizontal jumps x2-4 reps

One sided push-ups x4-8 reps total

Single leg squats x4-8 reps total

Deep dips x3-5 reps

Explosive dips x3-5 reps

Dips x3-10 reps

Jumping squats with triple extension x4-8 reps

Narrow squats x4-8 reps

Wide squats x4-8 reps

Squats x8-16 reps

High pull-ups x3-5 reps

Explosive pull-ups x3-5 reps

Pull-ups x3-10 reps

Jumping lunges or lunge to reverse lunge x4-8 reps each total

Side lateral squats x4-8 reps total

Side to sides x8-16 reps total

2 sets

Circuit: 5 minutes

Overhead tricep extensions x8-12 reps

Bodyweight curls x8-12 reps

Supinated overhead tricep extensions x8-12 reps

Good mornings light x8-12 reps

Burpees x5 reps

Front to back steps x10 reps each side

Out to in steps x10 reps each side

Jog in place x10 reps each side

Straddle compressions x3-5 reps

Hollow body hold x10-15+ seconds

Side crunches x10-15+ seconds

Forearm plank x10-15+ seconds

Straddle compressions x3-5 reps

Feet together compressions x3-5 reps

Lemon squeezers x10-15+ seconds

Side crunch hold x10-15+ seconds each side

Straight arm plank x10-15+ seconds