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Full-Body Calisthenics

A classic bodyweight session that builds real strength, control, and endurance from head to toe. Expect to feel powerful and accomplished by the time you're done!

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Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 60s

Arm Circle

1 set × 10 reps

Hip Circle

1 set × 10 reps

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

Pullup Progression

Progressive exercise

3 circuits

Bodyweight Squat

1 set × 15 reps

Reverse Lunge

1 set × 10 reps

3 circuits

Dip (Triceps)

1 set × 10 reps

Push-Up (Diamond)

1 set × 8 reps

3 circuits

Plank

1 set × 40s

Mountain Climber

1 set × 30s

Burpee

3 sets × 10 reps, 10 reps, 10 reps

Hollow Body Hold

3 sets × 30s, 30s, 30s

Cool Down

Child's Pose

1 set × 45s

Child's Pose to Cobra

1 set × 40s

Seated Hamstring Stretch

1 set × 40s

Pigeon Pose

1 set × 40s

Shoulder Stretch (Cross-Body)

1 set × 30s