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Full Body Calisthenics Workout 12


Kelvin Brillante doing a push up

This Anime Inspired Full Body Calisthenics Workout 12, can help hybrid heroes build overall total body muscular endurance and strength.


In the anime universe, no matter what level a hero is whether it's a young fighter trying to achieve Saiyan status or a hero trying to master their quirk, characters are always pushing their limits beyond the norm. If you're currently at your base form (beginner) level, this full body calisthenics workout 12 was designed for you to improve strength, mobility and master some of calisthenics essentials to lead you on a path for leveling up.



Who's This For?

Suitable for Base Form levels (Beginners)


Full Body Calisthenics Workout 12 Benefits:

Improve muscular strength and endurance in your total body.


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:

Zero equipment required


Workout Details:

Complete 10-20 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: Body Weight Back Rows + Prone Hamstring Curls

Superset 2: Push Ups + Single Leg Hip Bridges

Superset 3: Back Extension Lat. Pull + Quaruped Hip Abduction


Exercise Alternatives:

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

Body Weight Back Rows > Body Weight Back Rows on Knees

Push Ups > Knee Push Ups > Wall Push Ups


Training 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.

  • Push Up Tips: Arms should be placed slightly wider than shoulder width apart. Maintain a flat back. Do not let hips sink.

  • Prone Hamstring Curl Tips: While on the floor in prone position, keep quads lifted above the floor throughout the entire movement of bending and extending at the knees to contract the hamstrings.





Full Body Calisthenics workout 12 designed for beginners.

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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