Nothing Special   »   [go: up one dir, main page]
Scribd Logo
Upload

Welcome to Scribd!

  • 661 views

    Ultimate Calisthenics Full Body Workout PDF

    Uploaded by

    elie bejjani
    This document describes an ultimate full body workout routine consisting of 4 rounds of various bodyweight exercises with short rest periods in between. The routine is designed to intensely work all major muscle groups in the body in a circuit-style format. Each exercise is explained in detail, including targeted muscles and difficulty level. Video tutorials are provided for proper form of each exercise. The goal of the routine is to provide an efficient full body workout for intermediate trainees.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Ultimate Calisthenics Full Body Workout PDF

    Uploaded by

    elie bejjani
    661 views10 pages
    This document describes an ultimate full body workout routine consisting of 4 rounds of various bodyweight exercises with short rest periods in between. The routine is designed to intensely work all major muscle groups in the body in a circuit-style format. Each exercise is explained in detail, including targeted muscles and difficulty level. Video tutorials are provided for proper form of each exercise. The goal of the routine is to provide an efficient full body workout for intermediate trainees.

    Original Description:

    Original Title

    Ultimate Calisthenics Full Body Workout.pdf

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document describes an ultimate full body workout routine consisting of 4 rounds of various bodyweight exercises with short rest periods in between. The routine is designed to intensely work all major muscle groups in the body in a circuit-style format. Each exercise is explained in detail, including targeted muscles and difficulty level. Video tutorials are provided for proper form of each exercise. The goal of the routine is to provide an efficient full body workout for intermediate trainees.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    661 views10 pages

    Ultimate Calisthenics Full Body Workout PDF

    Uploaded by

    elie bejjani
    This document describes an ultimate full body workout routine consisting of 4 rounds of various bodyweight exercises with short rest periods in between. The routine is designed to intensely work all major muscle groups in the body in a circuit-style format. Each exercise is explained in detail, including targeted muscles and difficulty level. Video tutorials are provided for proper form of each exercise. The goal of the routine is to provide an efficient full body workout for intermediate trainees.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 10
    At a glance
    Powered by AI
    The key takeaways are that the workout is a full body routine designed to be intense yet time efficient, focusing on pullups and core activation. It consists of 4 rounds of various bodyweight exercises with short rest periods in between.

    The overall structure of the workout is 4 rounds of different bodyweight exercises done with 45 seconds of rest between exercises and 2 minutes of rest between rounds. The exercises progress in intensity each round.

    The main exercises included are bench dips, hanging knee raises, pullups, squats, pushups, pike presses with feet elevated, calf raises, and close grip chinups. Each targets different major muscle groups like chest, back, legs, and core as described on various pages.

    Ultimate Full Body

    Workout
    Ultimate Full Body Workout is designed for all intermediate trainees to get a good and
    intense workout while saving much of their time.
    This workout is designed to activate all muscles of the body and to be one sort of a mix of
    a cardio and an endurance workout.
    There are exercises included for each part of the body, but I felt that you should be
    focusing more on the Pull-ups and on Core activation.
    If you take a look at the workout sample you can notice that you will start with Bench
    Dips. Well, that’s because I wanted to make the workout more and more intense as the
    time and the rounds go on.
    The workout is to be done for 4 ROUNDS with a total rest time of 45 seconds
    BETWEEN EXERCISES and 2 minutes between EACH ROUND.

    This is the following order of exercises:


    Bench Dips = 25 Repetitions
    REST 45 SEC
    Hanging Knee Raises = 20 Repetitions
    REST 45 SEC
    Pull-Ups = 15 Repetitions
    REST 45 SEC
    Squats = 25 Repetitions
    REST 45 SEC
    Close Grip Chin-Ups = 15 Repetitions
    REST 45 SEC
    Calf Raises = 25 Repetitions
    REST 45 SEC
    Pike Presses Elevated Feet = 15 Repetitions
    REST 45 SEC
    Push-Ups = 20 Repetitions
    REST 2 MINUTES AND CONTINUE TO THE NEXT ROUND

    VIDEO TUTORIALS
    Now that you have some idea how the workout should look like it is time to move on to
    the explanation of every exercise through video tutorials.
    So I make this post little different from the past I will give you 1 or 2 video tutorials for
    each exercise and write on which muscles are activated through each of these exercise
    execution. I will also write the level of hardness of the particular exercises mostly
    targeting the beginners.

    Exercise Number 1: Bench Dips


    * Muscle Activated: Triceps, Rear and Front Deltoids, Upper Back
    * Level of Hardness: Beginner

    Video Tutorials:

    - https://www.youtube.com/watch?v=c3ZGl4pAwZ4
    Exercise Number 2: Hanging Knee Raises
    * Muscle Activated: Center of the ABS, Hip Flexor, Back when hanging
    * Level of Hardness: Beginner

    https://www.youtube.com/watch?v=Gw3RyyARhBQ

    Video Tutorials:
    - https://www.youtube.com/watch?v=pW2jbKXMlEk
    - https://www.youtube.com/watch?v=Gw3RyyARhBQ

    Exercise Number 3: Pull-Ups


    * Muscle Activated: Muscles of the Arms, Back and Chest, Core
    * Level of Hardness: Intermediate
    Video Tutorials:

    https://www.youtube.com/watch?v=Ir8IrbYcM8w

    - https://www.youtube.com/watch?v=W_vw0P8EVwQ
    - https://www.youtube.com/watch?v=yOdq5W2gh7E
    - https://www.youtube.com/watch?v=swkOeoEcKW0

    Exercise Number 4: Squats


    * Muscle Activated: Legs
    * Level of Hardness: Beginner

    Video Tutorials:
    https://www.youtube.com/watch?v=nEQQle9-0NA

    Exercise Number 5: Push-Ups


    * Muscle Activated: Chest, Triceps, Shoulders, Core
    * Level of Hardness: Beginner
    https://www.youtube.com/watch?v=qR1IxZDX8jQ

    Exercise Number 6: Pike Presses Elevated Feet


    * Muscle Activated: Shoulder, Trapezius, Triceps, Upper Back
    * Level of Hardness: Beginner to Intermediate
    Video Tutorials:
    - https://www.youtube.com/watch?v=VbCjfHKYc-U

    Exercise Number 7: Calf Raises


    * Muscle Activated: Calves
    * Level of Hardness: Beginner
    Video Tutorials:
    - https://www.youtube.com/watch?v=gwLzBJYoWlI

    Exercise Number 8: Close Grip Chin-Ups


    * Muscle Activated: Muscles of the Arms, Back and Chest, Core
    * Level of Hardness: Intermediate

    Video Tutorials:
    - https://www.youtube.com/watch?v=abY26INaGg8

    I think that most of these video tutorials can explain everything about the exercises that
    are included in this workout.

    I thought about sharing videos instead of describing the exercises with words. For me,
    great video tutorial is better than a whole draft post.
    Here I need to exclude the points where the topic asks for a professional advice. That’s
    when a draft is very important and it contributes to a better explanation of the topic (In
    this case, the workout and the exercises which are part of it).

    Take a look of the videos I've mentioned in this draft, and please take a look on the
    following key points that I will be mentioning in each of the following articles.

    ****
    - Always push yourself
    - Focus on quality rather than quantity
    - Feel free to add more rest time between exercises and between rounds
    - If you can’t perform a particular exercise, find an easier variation and build up from
    there
    *****

    Now that you’ve read this post all the way up to this point and you’ve gone through the
    videos of every exercise, you are definitely ready for a BEAST MODE.

    I’m going out for a workout, do you?

    SET GOALS AND DEMOLISH THEM!

    See you atop the bars

    BWTA Team

    Ps. Any question reach us at jeff@bodyweighttrainingarena.com

    Ps. 2. If you are ready to take it to the next level – check out The Ultimate Guide to
    Calisthenics HERE

    You might also like