Full Body Calisthenics Workout 13

Full Body Calisthenics Workout 13

In the anime universe, every hero, whether it’s a young warrior striving for Saiyan-level power or an aspiring pirate seeking to become the king of pirates, pushes far beyond ordinary limits. If you’ve already mastered the fundamentals of calisthenics, Full Body Calisthenics Workout 13 was created to help you break through your current level and elevate your training to true anime warrior status.

Who's This For?

Suitable for Ultra levels (Advance)

Full Body Calisthenics Workout 13 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:

Pull Up Bar - View & Purchase Pull Up Bar

Plyo Box - View & Purchase Titan Plyo Box

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: Australian Rows + Lateral Lunge

Superset 2: Diamond Push Ups + Single Leg Hip Bridge

Superset 3: Archer Pull Ups + Split Squats

Exercise Alternatives:

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

Australian Rows > Body Weight Back Rows > Body Weight Back Rows on Knees

Diamond Push Ups > Tricep Dips

Archer Pull Ups > Negative Pull 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.

• Inhale during the eccentric (lengthening/lowering/yielding) phase and exhale during the concentric (shortening/lifting/effort) phase. For example, inhale lowering a squat, exhale standing up, and inhale on the lowering phase of a push up and exhale on the lifting phase.

• Regress each exercise as necessary before choosing to decrease the number of repetitions or sets.

  
  

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.