CALISTHENICS AS A WORKOUT:
I have found that Calisthenics is one of the best types of workouts if you want to be in the best shape of your life and at the same time build amazing body strength and unbelievable body control.
Here’s a second video showing a little snippet of the amazing things your mind and body can do!
Welcome To The Second Day Of Your Calisthenics 7 Day Workout Programme
WARM UP
Remember to warmup at least for 5-10 min before working out! Warming up is as important as drinking water every day. Warming up should gently prepare the body for the exercises you are going to do by gradually increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles. Stretching the muscles prepares them for physical activity and prevents injuries.
You can warm up in different ways, depending where you will do the workout. I always start with some kind of cardio exercise, for example:
Skipping ropes 5-10 minutes
Jumping Jacks 50-100 (plus other things i.e. mountain climbers, burpees etc)
Jogging 7-15 minutes
If you have your own routine, do that.
WEDNESDAY - WORKOUT 2
This workout is a build of 3 blocks with different constructions. The first block is what’s known as a superset and contains 3 exercises, which you don’t rest in between until you’ve done them all. You will complete block 1, 5 times. The second block is what’s known as a time cap and contains 3 exercises. You will not rest in 6 minutes and you will try to do as many sets as possible. The third block is a max performance where you have 2 exercises that will be maxed out. You will do 2 sets each with 2 minutes rest between the sets.
BLOCK 1
|
EXERCISES |
REPS |
|
Burpees |
5 |
|
Jumping jacks |
30 sec |
|
Planks |
15 sec |
No rest between exercises. Rest 1 min between
sets and complete 5 sets
REST FOR 5 MIN BEFORE YOU START WITH BLOCK 2
BLOCK 2
|
EXERCISES |
REPS |
|
Mountain climbers |
15 sec |
|
90 degree press up hold |
10 sec |
|
Sit ups to press ups |
5 |
Do every exercise in order and start over again.
You will do this for 6 mins total.
You are done when the 6 minutes are over. No Rest.
REST FOR 5 MIN BEFORE YOU START WITH BLOCK 3
BLOCK 3
|
EXERCISES |
REPS |
|
Pull up hold max |
Max x2 sets |
|
Max press ups |
Max x2 sets |
Rest 2 mins between sets and exercises.
LAST NOTES:
I hope you will crush this short programme! If you feel that you did not complete the second day of your workout programme as you wanted, just start over and do it again! Practice, practice, practice and it will happen. Good luck and enjoy.
