Calisthenics Routine
3 minute read
REPS: Do 1 rep on the minute until total sets hit
MUSCLE UPS:
https://www.youtube.com/watch?v=_iYvlSMgUGE THINK “C”-SHAPED MOTION
Pre-Reqs:
Pullups: x15 - https://www.youtube.com/watch?v=_iYvlSMgUGE&t=75s Hanging L-Sit: 15sec - https://www.youtube.com/watch?v=_iYvlSMgUGE&t=95s Straight Bar Dips: x15 - https://www.youtube.com/watch?v=_iYvlSMgUGE&t=118s Toes to Bar: x10 - https://www.youtube.com/watch?v=_iYvlSMgUGE&t=146s Hanging Leg Raise: x15 - https://www.youtube.com/watch?v=_iYvlSMgUGE&t=173s Negative Muscle Ups: x10 - https://www.youtube.com/watch?v=_iYvlSMgUGE&t=180s Jump Muscle Ups: x10 - https://www.youtube.com/watch?v=_iYvlSMgUGE&t=184s
The Magic Button (body press into foot spot): x10 - https://www.youtube.com/watch?v=_iYvlSMgUGE&t=337s L-Sit Pullback (scapula activated/core tighten): x10 - https://www.youtube.com/watch?v=_iYvlSMgUGE&t=465s Layover the Bar (legs locked): x10 - https://www.youtube.com/watch?v=_iYvlSMgUGE&t=634s
MY BEST: Magic button: x10 L-Sit pullbacks x10 Muscle ups: x4, x5
HANDSTANDS:
https://www.youtube.com/watch?v=KNC5lkoE2Fs Hand kickup -> Finger Press -> Press & Release -> Hold -> Dismount LOCK ELBOWS
Pike Hold: pushup walk to hips over hands - https://youtu.be/KNC5lkoE2Fs?t=87 Elevated Pike Hold: same as above but elevated - https://youtu.be/KNC5lkoE2Fs?t=125 Wallups: pushups and small steps up wall - https://www.youtube.com/watch?v=KNC5lkoE2Fs&t=150s Handstand Kickups: like normal wall handstands - https://www.youtube.com/watch?v=KNC5lkoE2Fs&t=239s Handstand Finger Press: x15 press fingertips until feet come off wall; squeeze down - https://www.youtube.com/watch?v=KNC5lkoE2Fs&t=345s Handstand Finger Press & Release: 20-30sec press until feet come off – release until feet hit wall - https://www.youtube.com/watch?v=KNC5lkoE2Fs&t=458s Handstand wall hold: slight hip bend – same as above Dismount: hold for a moment then; hip turn and one leg at a time - https://youtu.be/KNC5lkoE2Fs?t=681
Finger Press & release x5 (hold 6sec), x8
PLANCHE:
https://www.youtube.com/watch?v=OmKfROtB45Q LOCK ELBOWS
Pre-Reqs:
L-Sit: 10 sec Pushups: x25 Pullups: x10
Straight-arm DB Flys (hyperextend elbow): x10x15lbs - https://www.youtube.com/watch?v=OmKfROtB45Q&t=156s Reverse Leg Raise (hold at top): x15 & 15sec - https://www.youtube.com/watch?v=OmKfROtB45Q&t=298s Planche Leans (hands to waistline): x10 - https://www.youtube.com/watch?v=OmKfROtB45Q&t=371s Planche Lean Hold (hold furthest position): 10sec - https://www.youtube.com/watch?v=OmKfROtB45Q&t=467s L-Sit to Tuck Planche: x10 - https://www.youtube.com/watch?v=OmKfROtB45Q&t=517s Tuck Planche Hold (like above but hold planche): 20sec - https://www.youtube.com/watch?v=OmKfROtB45Q&t=585s L-Sit to Full Planche (momentum is okay): hold planche 1-2sec x5 - https://www.youtube.com/watch?v=OmKfROtB45Q&t=657s Handstand to Full Planche (slow and controlled) - https://www.youtube.com/watch?v=OmKfROtB45Q&t=756s Full Planche Raise (planche lean to lift feet off ground): 2sec x10 - https://www.youtube.com/watch?v=OmKfROtB45Q&t=872s Full Planche: attempt x wait 2 mins x repeat until failure - https://www.youtube.com/watch?v=OmKfROtB45Q&t=967s
Lean Planche L-Sit to Tuck Planche (struggling to keep arms straight on planche): x6
L-SITS:
https://www.youtube.com/watch?v=Qv6j5gZyBQ8 ARMS LOCKED
Pre-Reqs:
Standing toe touch (legs crossed/switch legs): x3 - https://www.youtube.com/watch?v=Qv6j5gZyBQ8&t=204s Seated toe touch
Tucked L-Sit: 30sec - https://www.youtube.com/watch?v=Qv6j5gZyBQ8&t=381s L-Sit Kicks (hold kick out): x10 20sec - https://www.youtube.com/watch?v=Qv6j5gZyBQ8&t=447s Alternating Leg Hold (1 leg at a time): 20sec - https://www.youtube.com/watch?v=Qv6j5gZyBQ8&t=501s L-Sit Walks (move body forward/backward): ??? - https://www.youtube.com/watch?v=Qv6j5gZyBQ8&t=588s L-Sit (on ground): hold
Practice on hard surface and moving, but otherwise achieved
FRONT LEVER:
https://www.youtube.com/watch?v=5g8-sj-8snc ARMS STRAIGHT – THROTTLE WRISTS
Pre-reqs:
Pullups: x15 L-Sit Hold: 20sec Hanging Leg Raisers: x15 L-Sit Pullups: x10
Toes to Bar (lean back/engage scalpulas): x10 - https://www.youtube.com/watch?v=5g8-sj-8snc&t=105s Tuck Front Lever Hold (90* angle): 15sec - https://www.youtube.com/watch?v=5g8-sj-8snc&t=211s Upside Down Deadlifts (stay close to bar/drive hips): x10 - https://www.youtube.com/watch?v=5g8-sj-8snc&t=312s Front Lever Drops (1 or 2 leg drop): x6 single leg/each leg ; x10 both legs - https://www.youtube.com/watch?v=5g8-sj-8snc&t=419s Front Lever Raises (1 or 2 leg raise; raise by leaning/engaging back – not feet): x6 single leg/each leg ; x10 both legs - https://www.youtube.com/watch?v=5g8-sj-8snc&t=555s Ice Cream Makers (body straight – rotate at elbows): ??? - https://youtu.be/5g8-sj-8snc?t=670
Upside down Deadlifts: x6