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Calisthenics Growth & Flow →

Full Body Conditioning

Get ready to move your whole body and feel the burn! This flowing circuit keeps things fun and energetic while building a solid foundation of strength and coordination you'll carry through the whole plan.

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Workout Breakdown

Warm-Up

1

Jumping Jacks

1 set × 40s

1

Hip Circle

1 set × 30s

1

Arm Circle

1 set × 30s

1

Leg Swing

1 set × 30s

1

Inchworm

1 set × 5 reps

Main Circuit

3 circuits

Squat Progression

Progressive exercise

Pushup Progression

Progressive exercise

3

Reverse Lunge

1 set × 8 reps

Row Progression

Progressive exercise

5

Glute Bridge

1 set × 10 reps

6

Mountain Climber

1 set × 30s

Cool Down

1

Child's Pose

1 set × 40s

1

Hip Flexor Stretch

1 set × 30s

1

Seated Hamstring Stretch

1 set × 30s

1

Thoracic Rotation

1 set × 30s

1

Chest Doorway Stretch

1 set × 30s