top of page

Full Body Calisthenics Workout: Evolution

Full Body Calisthenics Workout Evolution

This anime inspired full body calisthenics workout, Evolution, was created for those warriors who are ready to evolve into a stronger and more powerful warrior.

Every warrior will start their journey as a beginner and as long as training remains consistent, warriors will eventually reach a peaking point and achieve what was once thought unachievable. Think about when Caulifla, Kale, Goku, Gohan, Trunks and the other Z-Fighters first evolved into their new form! With new transformations, comes new abilities. This anime inspired full body calisthenics workout, Evolution, was created for those warriors who are ready to evolve into their next form!

Who's This For?

Suitable for advance levels

Workout Benefits:

Improve explosive power

Improve muscular strength

Improve muscular endurance

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:

Plyo Box

Pull Up Bar


Evolution Full Body Calisthenics Workout Details:

Complete 8-10 repetitions for each exercise

Complete 3-4 sets for each superset

Rest 60-90 seconds between each superset

Evolution Full Body Calisthenics Workout:

1. Finger Tip Push Ups + Reaction Jumps

2. Archer Pull Ups + Donkey Kicks

3. Handstand Presses + Single Leg Box Jumps

Evolution Full Body Calisthenics Exercise Alternatives:

Finger Tip Push Ups > Fist Push Ups

Archer Pull Ups > Negative Pull Ups

Reactive Box Jumps > Broad Jumps

Single Leg Box Jumps > Single Leg Broad Jumps

Coach Saikou Notes:

  • Listen to your body when attempting these exercises. These series of exercises are meant for those who have mastered all the basics.

  • When completing the archer pull up, shift weight to one side during the pull phase as if you were completing a one arm up pull up. Alternate weight shift for each side.

  • When completing the reaction box jumps, after completing the reaction jump, walk back onto the plyobox to save energy for the next jump.

  • When completing the handstand presses, walk up onto the wall and do not kick up into the wall.

  • It's highly suggested to use a cement wall or sturdy enough wall that can support weight.

Full Body Calisthenics Workout Evolution

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.


bottom of page