This Anime Inspired Full Body Calisthenics Workout 6, can help warriors build overall muscular endurance and strength.
If you're a Dragon Ball fan, you are aware of the gravity chamber Goku and Vegeta utilizes for their training. This chamber will decrease the amount of gravity, making it harder for the warriors to move. Unfortunately, we still don't have a training device like this in our world, however, we can do our best to replicate this type of training by simply adding weight to our exercises and slowing our movement for greater muscle recruitment. This Anime Inspired Full Body Calisthencis Workout 6, can help warriors build overall muscle endurance, strength and improve muscle recruitment.
Anime Inspiration:
Dragon Ball's gravity chamber
Who's This For?
Suitable for advance levels
Full Body Calisthenics Workout 6 Benefits:
Improve muscular strength
Improve muscular endurance
Improve explosive power
Improve overall fitness base
Improve muscle rectruiment
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
Weighted vest
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: Negative Australian Rows + Squats
Superset 2: Negative Push Ups + Lateral Lunges
Superset 3: Negative Pull Ups + Walking Lunges
Exercise Alternatives:
If regression is required or equipment is limited, below are some alternative exercises:
Negative Australian Rows > Dumbbell Renegade Rows (if low bar is not available)
Negative Pull Ups > Dead Hang (15-60 sec.)
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.
Pull Up Tips: Grip bar with palms facing away from you. Thumbs over fingertips. Hands placed slightly wider than shoulder apart. Flex glutes and abdominals as you pull body up and chin over the bar.
Squat Tips: Maintain flat back. Place weight in heels. Chest up. Imagine sitting in a chair.
If you're new to using a weighted vest, start with low weight and slowly progress into heavier weight as you get more comfortable.
Weighted vest should be snug around the body. In other words, should not shift or boune during any movement.
The term "negative" refers to slowing down movement during the eccentric portion of the exercise. However, in this workout, you will slow your movement in both eccentric and concentric phase of the exercise.
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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