AT-HOME

CALISTHENICS
TAKE YOUR HOME WORKOUTS
TO THE NEXT LEVEL

@JACOBPALOMO24

TAKE A SNEAK PEAK

Into what ProjectTO as a whole
has to offer, and the kind of
coaching you'll be receiving!
 COMPLETE EACH EXERCISE WITH MINIMAL

UPPER BODY
REST IN BETWEEN. ONCE ALL 7 ARE
COMPLETED, THAT'S 1 SET. 3 SETS TO
COMPLETE WORKOUT

MONDAY + ABS

STRAIGHT ARM
X 15
LAT SLIDES

PUSH UPS X 20

V - UPS X 15

DECLINE PUSH UPS X 20

TRICEP DIPS X 20

LYING LAT PULLS X 15

PLANK
ALTERNATE BETWEEN LEFT X 1 MINUTE
LEG LIFT AND RIGHT LEG LIFT
(5 SECONDS EACH LEG)
COMPLETE EACH EXERCISE WITH MINIMAL
REST IN BETWEEN. ONCE ALL 6 ARE
COMPLETED, THAT'S 1 SET. 3 SETS TO
COMPLETE WORKOUT
LOWER BODY
FOCUS TUESDAY

REGULAR SQUATS X 20

JUMPING SPLIT SQUATS X 30

HOVER SQUATS X 10 (PER LEG)

SQUAT HOLD 45 SECONDS

SQUAT JUMPS X 15

SINGLE LEG BOX SQUAT X 10

(PER LEG)
 COMPLETE EACH EXERCISE WITH MINIMAL

UPPER BODY
REST IN BETWEEN. ONCE ALL 7 ARE
COMPLETED, THAT'S 1 SET. 3 SETS TO
COMPLETE WORKOUT

THURSDAY + ABS

AB WALKOUTS X 15

REVERSE PUSHUPS X 20

CHEST DIPS X 15

L-SIT 30 SECS

REVERSE SNOW ANGELS X 20

*5-10LB IN EACH HAND OPTIONAL*

BOUNCING PUSH UPS X 15

MODIFIED PLANK
UP TO X15

DONKEY CRUNCH
COMPLETE EACH EXERCISE WITH MINIMAL
REST IN BETWEEN. ONCE ALL 6 ARE
COMPLETED, THAT'S 1 SET. 3 SETS TO
COMPLETE WORKOUT
LOWER BODY
FOCUS FRIDAY

CLOSE STANCE SQUAT X 20

HAMSTRING SLIDES X 20

SINGLE LEG DEADLIFTS

X 15 (PER LEG)

DISTANCE SQUAT
JUMP TO X15

REVERSE DUCK WALK

ARCHER SQUAT X 10 (PER LEG)

WIDE STANCE SQUAT

X 10
JUMP + KNEE TUCK
 CARDIO + HIIT
WEDNESDAY
& SATURDAY SESSION

ROPE SKIPPING / JUMPING JACKS

BURPEES

ROPE SKIPPING / JUMPING JACKS

FROG PUSH UPS

ROPE SKIPPING / JUMPING JACKS

MOUNTAIN CLIMBERS

ROPE SKIPPING / JUMPING JACKS

RUNNING MAN

30 SECOND BOUTS OF EACH WITH NO

REST IN BETWEEN! 1 MINUTE REST
ONCE WHOLE CIRCUIT IS DONE!
COMPLETE THREE CIRCUITS AND THE
SESSION IS DONE!