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The Ultimate Calisthenics Workout PDF
The Ultimate Calisthenics Workout PDF
CALISTHENICS WORKOUT
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system without expressed written, dated and signed permission from the author. All copyrights
are reserved.
The information provided in this book is for educational purposes only. I am not a doctor and
The advice and tips given in this course are meant for healthy adults only. You should consult
your physician to insure the tips given in this course are appropriate for your individual
circumstances.
If you have any health issues or pre-existing conditions, please consult with your physician
This product is for informational purposes only and the author does not accept any
responsibilities for any liabilities or damages, real or perceived, resulting from the use of this
information.
THE ULTIMATE CALISTHENICS
WORKOUT ROUTINE & GUIDE
3-5 days per week with the option to program MMA, Parkour, or Off-Day
“Active” Cardio on top of the 3-5 programmed.
**Also remember you can add and scale any part of this program with the
above resources.**
Explanation:
You can perform this specific workout 3-5 times a week. I then program in
active off-days, MMA, parkour training, and even long distance runs. Feel free
to do the same. The diversification is safe to take upwards of six days a week,
but I do suggest taking at least one full day of rest (although walking is still
fine).
Getting Started:
Jumping Jacks:
3×10
Mountain Climbers:
3×10
3×10
The Workout:
*This can be done as a circuit or supersets, and can all be scaled where
needed.*
Push Ups:
3×10
Dips:
3×10
Pull-Ups:
3×10
Air Squats:
3×10
3-5 days per week with the option to program MMA, Parkour, or Off-Day
“Active” Cardio on top of the 3-5 programmed.
**Also remember you can add and scale any part of this program with the
above resources.**
Explanation:
You can perform this specific workout 3-5 times a week. I then program in
active off-days, MMA, parkour training, and even long distance runs. Feel free
to do the same. The diversification is safe to take upwards of six days a week,
but I do suggest taking at least one full day of rest (although walking is still
fine).
Getting Started:
*This can be done as a circuit or supersets, and can all be scaled where
needed.*
Burpees:
3×5
Inch Worms:
3×10
Plank Holds:
3×60 seconds
The Workout:
Dips: 50
Lunges: 100
3-5 days per week with the option to program MMA, Parkour, or Off-Day
“Active” Cardio on top of the 3-5 programmed.
**Also remember you can add and scale any part of this program with the
above resources.**
Explanation:
You can perform this specific workout 3-5 times a week. I then program in
active off-days, MMA, parkour training, and even long distance runs. Feel free
to do the same. The diversification is safe to take upwards of six days a week,
but I do suggest taking at least one full day of rest (although walking is still
fine).
Getting Started:
*This can be done as a circuit or supersets, and can all be scaled where
needed.*
Muscle Up Practice
**Work on form even if you cannot yet perform. Add in clap pull ups or jumping
if you’re looking to work on muscle up progression**
3x Failure
Wall Climbs:
3×10
L-Sit Hold
5×30 seconds
The Workout:
Lunges: 100
Dips: 125
3-5 days per week with the option to program MMA, Parkour, or Off-Day
“Active” Cardio on top of the 3-5 programmed.
Explanation:
You should perform this program 4 times a week. I then program in active
off-days, MMA, parkour training, and even long distance runs. Feel free to do
the same. The diversification is safe to take upwards of six days a week, but I
do suggest taking at least one full day of rest (although walking is still fine).
*This can be done as a circuit or supersets, and can all be scaled where
needed.*
3×10
L-Sit Hold
5×30 seconds
The Workout:
V-Ups: 20
Getting Started:
**Don’t forget to warm-up and stretch**
*This can be done as a circuit or supersets, and can all be scaled where
needed.*
3×10
L-Sit Hold
5×30 seconds
The Workout:
Burpees: 10
Getting Started:
3×10
L-Sit Hold
5×30 seconds
The Workout:
Getting Started:
3×10
L-Sit Hold
5×30 seconds
The Workout:
Burpees: 10
This is a bonus training that can be added on top of your regular training at
the Level 3-4 Program, OR on active off days, MMA, parkour, or cardio days.
**These are movements I perform to help me progress with scaling. These do
not ALL have to be performed, but are options for progressing in your specific
movements. I also went over some of these things in the scaling section in
much less detail.**
Step one will always be performing regular, strict pull-ups. Prior to those you
can use the scaling techniques we talked about above.
Perform One Arm Pull-Ups either with a band, or assisted, while using your
other arm to hold the wrist performing the movement.
Grab the bar within overhand grip. Pull your legs and hips up, at the same time,
while leaning back. Your back should be rounded and your body tucked up
into as much of a ball as you can possibly be. And, although your back is
rounded, you want it approximately parallel to the ground.
First things first: start in the tucked lever position. Instead of immediately
rounding your back, now you’re going to attempt to straighten it. It should
form a straight line almost parallel with the ground. At the same time, pull
your shoulder blades back in retraction. Open your legs up slightly so your
thighs are perpendicular with your body. This opening up increases the
leverage you’re able to create.
Start from the tuck lever with both your legs tucked in as hard as you can.
Now attempt to extend one leg, but keep the knee bent. The lower leg will be
perpendicular to the ground, but your hip will be opened up completely. (Your
leg is still bent but one is out and your toes are now facing the floor) Now
alternate legs between your sets.
Start again from the tucked front lever position. Extend one leg out completely
straight. The other leg will be tucked in hard to the chest. Now alternate legs
between your sets.
Stage Five: Single Bent Leg Single Straight Leg Front Lever
Start in the tucked front lever position. Extend one leg out completely straight.
Attempt to keep the other leg is partially untucked. Now alternate legs
between your sets.
Your top hand is going to be placed with your thumb facing down in an
overhand grip (like you’re pouring out of a can) and your bottom hand will be
placed with your thumb facing upwards in an underhand grip.
Try to think of yourself pulling hard with your top and pushing hard with your
bottom hand.
Typically if you are right handed your right hand is going to feel most
comfortable on the bottom, and if you are left handed your left hand will feel
best on the bottom.
Grasp the pole as described above, then jump and kick your legs to lift your
hips into the air. It’s sometimes helpful to try to overshoot the kick up when
starting out, as it’s often higher than it seems. Keep your knees pulled in close
to your body. Hold this position for time, trying to keep both arms fully
extended. Remember that your hips should remain just above shoulder height,
and don’t forget your “push-pull” we talked about in hand placement.
Start from the chamber hold position and carefully extend your legs in the air
and hold them there for time. Aim to stay as vertical as possible in the
beginning, eventually working toward more of a diagonal angle. Remember,
the closer your legs and torso are to the pole, the better your leverage will be.
Step Four: Bent Knee Flag
Once you can hold the vertical flag for around 10 seconds, you can work
towards lowering your hips down with one or both legs in a tucked position.
Of course, you can experiment with different leg positions to find what works
best for you.
There are basically two ways to get into position for your human flag: from the
top down or from the bottom up. For the sake of this book, I’m going to be
teaching you the method that is almost always considered easier.
Top-Down: Start from a vertical flag, then lower yourself into the full human
flag position, gradually transitioning in order to maintain control and ease
yourself into a full hold.
Start by placing your hands on the ground, slightly turned outward to protect
your wrists. Bring your elbows to hip height, find a place on your elbows to put
your hips on which feels comfortable for you. Slowly start leaning forward
while tucking in your legs to about a 90 degree angle. Find your point of
balance while keeping your elbows turned inwards and hold it for time. Hold
this position until you can successfully hold 30 seconds for multiple sets.
Start by placing your hands on the ground, slightly turned outward to protect
your wrists. Bring your elbows to hip height, find a place on your elbows to put
your hips on which feels comfortable for you. Slowly start leaning forward
while keeping your feet apart as much as possible (the closer they are the
more difficult it is). Find your point of balance while keeping your elbows
turned inwards and hold it for time. Hold this position until you can
successfully hold 30 seconds for multiple sets.
Start by placing your hands on the ground, slightly turned outward to protect
your wrists. Bring your elbows to hip height. Find a place on your elbows to
put your hips on which feels comfortable for you. Slowly start leaning forward
while keeping your legs straight and your feet together. Find your point of
balance while keeping your elbows turned inwards and hold it for time. Hold
this position until you can successfully hold 30 seconds for multiple sets.
Start placing your hands on the ground just beyond hip width and slightly
turned outward to protect your wrists. Lean forward as you would in a pseudo
planche push up with your feet apart. Strongly protract and depress your
shoulder blades, meaning you push them down and away from each other.
Slowly start bending your arms while leaning forward until you find the point at
which you almost fall. Tuck your legs in and find your point of balance. Hold
this position until you can successfully hold 10-15 seconds for multiple sets.
Start placing your hands on the ground just beyond hip width and slightly
turned outward to protect your wrists. Lean forward as you would in a pseudo
planche push up with your feet apart as wide as you need to. Strongly protract
and depress your shoulder blades, meaning you push them down and away
from each other. Slowly start bending your arms while leaning forward until
you find the point at which you almost fall. Find your point of balance while
keeping your legs apart. Hold this position until you can successfully hold
10-15 seconds for multiple sets.
Start placing your hands on the ground just beyond hip width and slightly
turned outward to protect your wrists. Lean forward as you would in a pseudo
planche push up with your feet apart as wide as you need to. Strongly protract
and depress your shoulder blades, meaning you push them down and away
from each other. Slowly start bending your arms while leaning forward until
you find the point at which you almost fall. Find your point of balance while
keeping your legs together. Hold this position until you can successfully hold
10-15 seconds for multiple sets.
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