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Full Body Calisthenics Workout: Base Builder


Full body calisthenics workout base builder

This anime inspired full body calisthenics workout, Base Builder can help warriors adapt, evolve and ascend into a stronger and more powerful warrior by creating a strong fitness base before moving into more advance skills.


Every warrior needs to start their journey somewhere to discover their potential. In Dragon Ball's series, Gohan went through multiple battles, both mentally and physically to discover his powers. As a kid, Gohan braved the storm and went up against Frieza giving Frieza all that he got. Gohan then transformed into a Super Saiyan in the Hyperbolic Time Chamber when training with his father, Goku. Gohan then turned Super Saiyan 2 in the battle with Cell and most recently unleashed his Beast Mode when again, going up against Cell Max. Gohan did not become a mighty warrior over night. It took consistency and drive to become a "beast"! This anime inspired full body calisthenics workout, Base Builder can help you do the same just by starting with the basics to build strength and establish your fitness base through a series of essential calisthenics exercises.


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:

Pull up bar

Plyo-box


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.


Calisthenics Workout:

Superset 1: Incline Push Up + Squats

Superset 2: Pull Ups + Hip Bridges

Superset 3: Decline Push Ups + Walking Lunges


Exercise Alternatives:

If some of the exercises are too advance or equipment is limited, below are some exercise alternatives to regress a movement.


Incline Push Up > Table or Wall Push Up

Pull Up > Dead Hang

Decline Push Up > Standard Push Up


Coach Notes:

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

  • During the lunges exercise, both knees should bend at about 90 degrees.

  • If you are still at a level where you cannot complete 1 pull up, you can complete supported pull ups as an alternative by utilizing a pull up band or having someone properly support you.




Anime inspired calisthenics workout challenging cosplayers in 6 different exercises.

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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