Andrea Larosa 4 Weeks Calisthenics Training Program (Beginner) Requirements: 5 Pull ups; 8 Chin ups; 15 Push ups; 8-10 Dips. Equipment needed for this program: Jumping rope, 1 or 2 steps, Any adjustable bar and Parallel Bars for dips. KEY SYMBOLS: Effort Level (EL): Effort Level refers to the rating of 1-10 and will describe how hard the set is for you. A “6” would be moderate, “9” would be very hard, and “10” is complete muscle failure. The required EL is always the priority. It will always be your responsibility to determine if an exercise is too easy or hard to match desired EL. If it is, please adjust the repetitions accordingly. That means if you have to do a repetition less or more to hit the targeted EL, please do. Supersets (+): Exercises joined together by a “+” must be completed in a superset. This is when multiple exercises are performed back to back with NO rest. Example 1: 5 Pull Ups + 5 Australian Pull ups. Example 2: 10 Dips + 10 Push ups. Time Under Tension (TUT): Is the amount of time you have to hold a certain isometric position. Example: Pull up with chin over bar Hold (TUT: 10”) It means you have to hold the Pull up position with your chin over the bar for 10 Seconds. Warm up: 15’ (or more) of light exercises designed to increase the body temperature before EVERY workout. The goal is to get the blood flowing and brings fluids to the joints. Each session will be assigned a warm-up A or B. Stretching: 15’ of stretching at the end of EVERY workout. Be sure to hold every position for at least 30”- 40”. Good Luck with the Program! I’m so excited to see what kind of progress you make on this. Week 1, Pulling Day: • Rest Period: 90 seconds • EL = 6-7 • Sets = 3 of each exercise unless otherwise noted Warm up: -60” of Jumping Rope. Rest 30”. To repeat for 3 times (Or more). -30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with supinated grip + 30” Mountain Climbers. Rest 30”. Repeat 3 times. 4 Sets: 20” Hollow Body Position + 20” Arch Body. 3 Pull ups. 4 Chin ups. 8-10 Australian Pull ups. Stretching. Week 1, Pushing Day: • Rest Period: 90 seconds • EL = 6-7 • Sets = 3 of each exercise unless otherwise noted Warm up: -60” of Jumping Rope. Rest 30”. To repeat for 3 times (Or more). -30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with supinated grip + 30” Mountain Climbers. Rest 30”. Repeat 3 times. 4 Sets: 10” Tuck L-sit + Slow Eccentric Dip. (10” of eccentric). 5 Decline Push ups. 8 Push ups. 5 Push ups + 5 Incline Push ups. Stretching. Week 1, Leg Day: • Rest Period: 90 seconds • EL = 7 • Sets = 3 of each exercise unless otherwise noted Warm up: -60” of Jumping Rope. Rest 30”. To repeat for 3 times (Or more). -(30’’ Jumping Jacks + 10 Bodyweight Squats) x 2. Rest 30”. Repeat 3 times. Bulgarian Split Squats 6 Repetitions per Leg. 10 Squat Jumps + Air Squat Hold (TUT: 10”). Wall Sit (TUT: 30”). 30 Calf Raises. Stretching. Week 1, Pulling + Pushing Day: • Rest Period: 90 seconds • EL = 7 • Sets = 3 of each exercise unless otherwise noted Warm up: -60” of Jumping Rope. Rest 30”. To repeat for 3 times (Or more). -30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with supinated grip + 30” Mountain Climbers. Rest 30”. Repeat 3 times. 3 Pull ups + Straight-Arm Plank (TUT: 30”). 3 Chin ups + 5 Diamond Push ups. Pull up with Chin Over the Bar Hold (TUT: 10”) + 5 Push ups + Push up 90° Elbow Hold (TUT: 5”). 8 Australian Pull ups + 5 Decline Push ups. Stretching. Week 2, Pulling Day: • Rest Period: 75-90 seconds • EL = 8 • Sets = 3 of each exercise unless otherwise noted Warm up: -60” of Jumping Rope. Rest 30”. To repeat for 4 times (Or more). -30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with supinated grip + 30” Mountain Climbers. Rest 30”. Repeat 3 times. 4 Sets: 20” Hollow Body Position + 20” Arch Body. 3 Pull ups + Chin Over the Bar Hold (TUT: 5”). 4 Chin ups + Chin Over the Bar Hold (TUT: 5”). 10-12 Australian Pull ups. Stretching. Week 2, Pushing Day: • Rest Period: 75-90 seconds • EL = 8 • Sets = 3 of each exercise unless otherwise noted Warm up: -60” of Jumping Rope. Rest 30”. To repeat for 4 times (Or more). -30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with supinated grip + 30” Mountain Climbers. Rest 30”. Repeat 3 times. 5 Sets: 15” Tuck L-sit + Slow Eccentric Dip. (15” of eccentric). 5 Decline Push ups + 5 Push ups. 10 Push ups. 10 Incline Push ups. Stretching. Week 2, Leg Day: • Rest Period: 75-90 seconds • EL = 8 • Sets = 3 of each exercise unless otherwise noted Warm up: -60” of Jumping Rope. Rest 30”. To repeat for 4 times (Or more). -(30’’ Jumping Jacks + 10 Bodyweight Squats) x 2. Rest 30”. Repeat 3 times. Bulgarian Split Squats 6 Repetitions per Leg. 10 Squat Jumps + Air Squat Hold (TUT: 10”). Wall Sit (TUT: 30”) + 20 Bodyweight Squats. 30 Calf Raises + Isometric Calf Raises. (TUT: 10”). Stretching. Week 2, Pulling + Pushing Day: • Rest Period: 75-90 seconds • EL = 8 • Sets = 3 of each exercise unless otherwise noted Warm up: -60” of Jumping Rope. Rest 30”. To repeat for 4 times (Or more). -30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with supinated grip + 30” Mountain Climbers. Rest 30”. Repeat 3 times. 3 Pull ups + Straight-Arm Plank (TUT: 30”). 3 Chin ups + 5 Decline Push ups. Pull up with Chin Over the Bar Hold (TUT: 10”) + 5 Push ups + Push up 90° Elbow Hold (TUT: 10”). 8 Australian Pull ups + 8 Incline Push ups. Stretching. Week 3, Pulling Day: • Rest Period: 60-75 seconds • EL = 8-9 • Sets = 3 of each exercise unless otherwise noted Warm up: -60” of Jumping Rope. Rest 30”. To repeat for 4 times (Or more). -30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with supinated grip + 30” Mountain Climbers. Rest 30”. Repeat 3 times. 4 Sets: 30” Hollow Body Position + 30” Arch Body. 3 Pull ups + Chin Over the Bar Hold (TUT: 5”). 3 Narrow Grip Pull ups. 5 Chin ups + Chin Over the Bar Hold (TUT: 5”). 12 Australian Pull ups. Stretching. Week 3, Pushing Day: • Rest Period: 60-75 seconds • EL = 8-9 • Sets = 3 of each exercise unless otherwise noted Warm up: -60” of Jumping Rope. Rest 30”. To repeat for 4 times (Or more). -30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with supinated grip + 30” Mountain Climbers. Rest 30”. Repeat 3 times. 5 Sets: 20” Tuck L-sit + 3 Dips + Slow Eccentric Dip. (10” of eccentric). 5 Decline Push ups. 10 Diamond Push ups + Straight-Arm Plank (TUT: 30”). 5 Push ups + 10 Incline Push ups. Stretching. Week 3, Leg Day: • Rest Period: 60-75 seconds • EL = 8-9 • Sets = 3 of each exercise unless otherwise noted Warm up: -60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more). -(30’’ Jumping Jacks + 10 Bodyweight Squats) x 2. Rest 30”. Repeat 3 times. Bulgarian Split Squats 6 Repetitions per Leg. 10 Squat Jumps + Air Squat Hold (TUT: 20”). Wall Sit (TUT: 30”) + 20 Bodyweight Squats. 30 Calf Raises + Isometric Calf Raises. (TUT: 10”). Stretching. Week 3, Pulling + Pushing Day: • Rest Period: 60-75 seconds • EL = 8-9 • Sets = 3 of each exercise unless otherwise noted Warm up: -60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more). -30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with supinated grip + 30” Mountain Climbers. Rest 30”. Repeat 3 times. 3 Pull ups + Straight-Arm Plank (TUT: 30”). 3 Narrow Grip Chin ups + 5 Diamond Push ups. Pull up with Chin Over the Bar Hold (TUT: 10”) + 5 Push ups + Push up 90° Elbow Hold (TUT: 10”). 8 Australian Pull ups + 8 Wide Grip Decline Push ups. Stretching. Week 4, Pulling Day: • Rest Period: 60-75 seconds • EL = 9 • Sets = 3 of each exercise unless otherwise noted Warm up: -60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more). -30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with supinated grip + 30” Mountain Climbers. Rest 30”. Repeat 3 times. 4 Sets: 30” Hollow Body Position + 30” Arch Body + 15” Hollow Body Position + 15” Arch Body. 3 Pull ups + Chin Over the Bar Hold (TUT: 10”). 3 Narrow Grip Pull ups + Chin Over the Bar Hold (TUT: 10”). 5 Chin ups + Chin Over the Bar Hold (TUT: 10”). 8 Australian Narrow Grip Pull ups + 8 Australian Pull ups. Stretching. Week 4, Pushing Day: • Rest Period: 60-75 seconds • EL = 9 • Sets = 3 of each exercise unless otherwise noted Warm up: -60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more). -30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with supinated grip + 30” Mountain Climbers. Rest 30”. Repeat 3 times. 5 Sets: 30” Tuck L-sit + 5 Dips. 8 Decline Push ups. 5 Diamond Push ups + 10 Incline Push ups. Straight-Arm Plank (TUT: 30”) + 5 Push ups + Straight-Arm Plank (TUT: 15”). Stretching. Week 4, Leg Day: • Rest Period: 60-75 seconds • EL = 9 • Sets = 3 of each exercise unless otherwise noted Warm up: -60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more). -(30’’ Jumping Jacks + 10 Bodyweight Squats) x 2. Rest 30”. Repeat 3 times. Bulgarian Split Squats 6 Repetitions per Leg. 10 Squat Jumps + Air Squat Hold (TUT: 30”). Wall Sit (TUT: 30”) + 10 Lunges per each leg. 30 Calf Raises + Isometric Calf Raises. (TUT: 10”) + 20 Calf Raises. Stretching. Week 4, Pulling + Pushing Day: • Rest Period: 60-75 seconds • EL = 9 • Sets = 3 of each exercise unless otherwise noted Warm up: -60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more). -30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with supinated grip + 30” Mountain Climbers. Rest 30”. Repeat 3 times. 3 Pull ups + Straight-Arm Plank (TUT: 30”). 3 Narrow Grip Chin ups + 5 Decline Push ups + 5 Diamond Push ups. Pull up with Chin Over the Bar Hold (TUT: 10”) + 5 Push ups + Push up 90° Elbow Hold (TUT: 10”). 8 Australian Pull ups + 8 Decline Wide Grip Push ups. Stretching. This workout sheet is not designed to, and therefore does not, provide medical advice. All content, including text, images and information, available in this file are for general informational purposes only. The content is not intended to substitute for professional medical advice, diagnosis or treatment. Please never disregard professional medical advice, or delay in seeking it, because of anything you have read on this workout sheet. Andrea L. shall not be held liable for any damage and/or injury caused by the exercises you obtain from this file. If you do not agree with the statements above, then you should not apply any of the exercises, workout and training plans offered by this workout sheet. Stretching Exercises: Warm up/Core Exercises Demonstration: Jumping Rope: Jumping Jacks: Knee Push ups: Australian Pull ups: Dead Hang: Dead Hang with supinated grip: Mountain Climbers: Hollow Body Position: Hollow Body Position, Harder Variation: Arch Body: Tuck L-sit: Straight-Arm Plank: Pulling Exercises Demonstration: Pull ups: Chin ups: Australian Pull ups: Pull up with Chin Over the Bar Hold (TUT): Chin up with Chin Over the Bar Hold (TUT): Narrow Grip Pull ups: Narrow Grip Chin ups: Australian Narrow Grip Pull ups: Pushing Exercises Demonstration: Knee Push ups: Slow Eccentric Dip (From straight arms, slowly going down until you reach 90° arms): Decline Push ups: Push ups: Incline Push ups: Diamond Push ups: Push up 90° Elbow Hold (TUT): Dips: Wide Grip Decline Push ups: Leg Exercises Demonstration: Bodyweight Squats: Bulgarian Split Squats: Squat Jumps: Air Squat Hold (TUT): Wall Sit (TUT): Calf Raises: Isometric Calf Raises. (TUT): Lunges: