TABELA CALISTENIA BEGINNER WORKOUT

SEG/SEX

TER/FDS

QUAR/FDS

QUINT

CALISTENIA
ABS

CALISTENIA

CALISTENIA
ABS

CALISTENIA

I) ABS IN PARK

1) LETS GO

II) HOME ABS

2) BASIC BEGINNER

III) NO EQUIPMENT 8

3) HOME FULL BODY

9) LEG ROUTINE

V) FULL BODY GIRLS

13) BRENDAN MEYERS:

- BROAD JUMP
- RAPID LEAPS
- SINGLE-LEG TUCK JUMP
- SURFACE HOP OVER
- LATERAL BOUND
- FAST HIGH KNEES
- SINGLE-LEG KNEE BROAD

IV) FRANK MEDRANO:

- 30 SEG. MONTAIN CLIMBER
- 15 DOUBLE CRUNCHES
- 30 SEG. MONTAIN CLIMBER
- 15 DOUBLE TAP TWIST CRUNCH
- 30 SEG. MONTAIN CLIMBER
- 15 DOUBLE TAP TWIST CRUNCH
OPPOSITE SIDE
- 30 SEG. MONTAIN CLIMBER
- 15 SEATED KNEE TUCKS
- 30 SEG. MONTAIN CLIMBER
- 100 FLUTTER KICKS
- 30 SEG. MONTAIN CLIMBER
- 30 SEG. CRUNCH HOLD
VI) SIX-MIX

11) ROUTINE 4 GIRLS

VII) BRENDAN MEYERS:

- 15 SEG. 6-INCHES
- 3 LEG RAISE PULSATORS
- 3 LEG RAISE FLUTTER KICKS
- 15 SEG. 6-INCHES
- 20 6-INCHES SINGLE-LEG
CRUNCHES
- 15 SECOND 6-INCHES
- 10 SINGLE-LEG LEG RAISES
- 1 MINUTE PLANK
- 15 PLANK CRUNCHES
- 15 SECOND PLANK
- 10 LEFT, MID, RIGHT TOE TOUCHES
- 50 PULSATORS

6) BACK BICEPS
10) BACK ROUTINE

XI) INFERNO WORKOUT

11) BRENDAN MEYERS:

- VERTICAL JUMPS
- TUCK JUMPS
- KNEE DRIVES
- SPLIT JUMPS
- SQUAT DROPS
- HORIZONTAL BOUNDS
- FIGURE SKATE

XIII) PUSH UPS VARIATION

4) PULL PUSH

IX) BATMAN WORKOUT

VIII) 300 WORKOUT

X) BRUCE LEE ABS
XII) TOTAL ABS

7) SHOULDER ROUTINE
12) BRENDAN MEYERS:
- KNEE GET UPS
- SINGLE-LEG KNEE GET UPS
- PUSH UP TO TUCK JUMP
- PICK JUMP
- SINGLE-LEG KNEE TO LATERAL
JUMP
- RAPID STIFF LEG DRIVE
- BCX JUMPS JUMP OVERS
8) CHEST ROUTINE
5) TRICEPS LIMIT