No image

Bodyweight Calisthenics

Get ready to move your whole body using nothing but your own weight! This session will leave you feeling strong, agile, and accomplished from head to toe.

Created by

Unknown

Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 60s

Arm Circle

1 set × 30s

Hip Circle

1 set × 30s

Leg Swing

1 set × 10 reps

Inchworm

1 set × 6 reps

Main Workout

Push-Up

4 sets × 12 reps, 12 reps, 12 reps, 12 reps

Squat

4 sets × 15 reps, 15 reps, 15 reps, 15 reps

3 circuits

Pike Push-Up

1 set × 10 reps

Row Progression

Progressive exercise

Split Squat (Bulgarian)

3 sets × 10 reps, 10 reps, 10 reps

3 circuits

Plank

1 set × 40s

Mountain Climber

1 set × 30s

Burpee

3 sets × 8 reps, 8 reps, 8 reps

Dip (Triceps)

3 sets × 12 reps, 12 reps, 12 reps

Glute Bridge

3 sets × 15 reps, 15 reps, 15 reps

Cool Down

Child's Pose

1 set × 45s

Pigeon Pose

1 set × 40s

Seated Hamstring Stretch

1 set × 40s

Chest Opener Stretch

1 set × 30s

Neck Stretch (Lateral)

1 set × 30s