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 is your forth video showing a mashup of Calisthenics training.  I hope you find it inspiring and that it motivates you to contine on your journey!

 

Never underestimate what your mind and body can do!

 

 

Welcome To The Fourth 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.

 

SUNDAY - WORKOUT 4

EXERCISES

REPS

REST

High Knees


20 sec

15 sec

Jumping Jacks


20 sec

15 sec

Hang on a bar


20 sec

15 sec

Donkey Kicks


20 sec

15 sec

Mountain Climbers


20 sec

15 sec

Negative Pull ups


Plank

20 sec


20 sec

15 sec


15 sec




Rest for 2 mins and start over again,

complete this 4 times.

 

 

LAST NOTES:

 

I hope you will crush this short programme! If you feel that you did not complete the fourth 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.

 

 

…AND FINALLY

 

You have come to the end of your free Calisthenics 7 Day workout programme but it is by no means the end of your journey. Calisthenics, by nature, is a freeform and creative style of training.  There are infinite ways you can move and strengthen your body, so don’t be afraid to explore.

 

If one round is enough for you, be proud of that. Stick with that until you are ready to tackle more. KEEP IN MIND. We are most successful when we listen to our bodies.  If at any point you feel as though you need to take a day off or dial down/switch up the intensity, do it. You can always jump right back in. The purpose of these 7 days is to keep you on track within a structured program.  Things happen, life happens, adjust how you want and stay committed to your long term success. You can use this programme as many times as you wish or you can use it over a longer period of time by spacing out the workouts.  I am an email away if you need to talk things through.

 

 

THANK YOU

CONGRATULATIONS! I’M SO PROUD OF ALL YOU HAVE ACCOMPLISHED.

I WANT TO REMIND YOU THAT IT TAKES MORE THAN JUST GETTING THROUGH A WORKOUT TO DO WHAT YOU JUST DID. IT TAKES HANDWORK, CONSISTENCY, MOTIVATION AND TRUST. YOUR WORK THE LAST 7 DAYS IS ONLY GOING TO PROPEL YOU HIGHER BOTH PHYSICALLY AND EMOTIONALLY.

I WOULD LOVE FOR YOU TO SHARE YOUR FEEDBACK AND RESULTS WITH ME @TRAINLIKEPAULA  OR EMAIL ME DIRECTLY AT PAULA@TRAINLIKEPAULA.COM

THIS PROGRAM IS ONLY AS GREAT AS YOU MAKE IT AND I AM HUMBLED AND GRATEFUL THAT YOU CHOSE ME TO BE YOUR GUIDE. 

WHAT’S NEXT? KEEP AN EYE OUT FOR CALISTHENICS 7 DAY WORKOUT PART 2 AND BODYFIT21.

THANK YOU, PAULA

 

Be stronger than yesterday and leave your workout feeling just a little bit better -
mind, body and soul! xx

paula shaw personal trainer newcastle upon tyne

Paula Shaw

Instagram: @trainlikepaula
Email: paula@trainlikepaula.com