In this video i show you the fundamental exercises to Calisthenics Pull ups, Push, ups, Dips & Squats, alongside with a basic routine.
The Routine is laid out in a full body circuit format alternating between working muscle groups.
Depending on your training level and ability pick an appropriate exercise for each station. For example, if a Pull up is to hard choose Negative Pull-up in its place.
Station 1, Back & Biceps
Station 2, Chest & Triceps
Station 3, Back & Biceps
Station 4, Chest & Triceps
Station 5, Legs
You can do the whole circuit at once as shown in the video and count 1 lap around as 1 set and have your rest once you have finished one lap 45 seconds to 2 minutes rest. Or alternatively you could have 20 to 60 seconds break between each exercise. Aim for between 6 & 12 reps each exercise.
For beginners doing this circuit 3 times a week, for example Monday, Wednesday & Thursday for example and resting all the other days.
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