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Full Body Calisthenics Workout: Beginners Essentials


Anime inspired full body calisthenics workout beginners essentials


This anime inspired full body calisthenics workout, Beginners Essentials can help warriors jump start their journey to becoming stronger, faster and more powerful.


Warriors aren't built over night. Even some of our favorite anime hero's were required to go through the basics before becoming masters in their warrior craft. Goku started off training as a young child plowing dirt with his hands under Master Roshi's guidance and Saitama had a dream to become a superhero and started his own training regimen with simple push ups, squats, sit ups and running. Both of these heroe's honed in on these basics, advanced in their training and achieved greatness. This anime inspired full body calisthenics workout, Beginner's Essentials, can help warriors jump start their journey to unlocking hidden potential.


Who's This For?

Suitable for all levels


Workout Benefits:

Improve muscular strength

Improve muscular endurance

Improve overall fitness base


Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a calisthenics workout at least 3x/week at minimum.


Training Equipment:

No equipment required


Full Body Calisthenics Workout Details:

Complete 10-15 repetitions for each exercise

Complete 3-4 sets for each superset

Rest 60-90 seconds between each superset


Warm Up:

Complete a 5 minute warm up or complete Initial Mile's Total Body Warm Up.


Cool Down:

Complete a 5 minute cool down or complete Initial Mile's Chi Flow Yoga Routine.


Full Body Calisthenics Workout:

Superset 1: Push Ups + Squats

Superset 2: Prone Lat. Pulls + Lateral Lunges

Superset 3: Pike Shoulder Presses + Single Leg Hip Hinges


Exercise Alternatives:

If regression is required or equipment is limited, below are alternative exercises:

Push Ups > Wall Push Ups

Pike Shoulder Press > Decline Push Ups

Single Leg Hip Hinge > Double Leg Hip Hinge


Coach Notes:

  • Follow a 1-1 repetition count. Count 1 second up and 1 second down. In other words, 1 second on the concentric movement and 1 second on the eccentric movement.

  • During the prone lat. pulls, the legs are raised off the floor throughout the entire exercise.

  • During the hip hinge, do not round your back. Maintain a flat back by imagining a towel tied to your back and you are prevented from arching.


Anime inspired full body calisthenics workout beginners essentials.

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.


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