Calisthenics Workout Start: Upper

Rule #1 Good form or lower reps and sets Core

Rule #2 Ensure sufficient rest between sets Legs

Date:
Exercises Reps Sets Form Notes
Pull ups Max 2 hang from fingers not palms, and do ful
Calf Raises 20 5
Opposite Toes and Hand Reaches 10 3 bring up head as hand comes up and rep
Dips 10 3 Keep elbows in, not flared out with elbo
Lunges 15 3 each leg
Crunches 15 4 lower back pressed to ground
Squats 20 5 On toes and feet slightly angled, not pa
Std. Push-ups 10 4 Keep elbows in, not flared out
Side Rolling 10 3 keep legs bent 90 degrees with hands o
Inverted Rows 10 3 Hanging, like a push-up, but inverted
Calf Raises 20 5 Each leg separately
Hanging knee raises 10 3 no swinging
Squats 20 5 On toes and feet slightly angled, not pa
Opposite Toes and Hand Reaches 10 2 bring up head as hand comes up and rep
Dips 10 2 Keep elbows in, not flared out with elbo
Lunges 15 2 each leg
Crunches 15 3 lower back pressed to ground
Squats 20 4 On toes and feet slightly angled, not pa
Std. Push-ups 10 3 Keep elbows in, not flared out
Side Rolling 10 2 keep legs bent 90 degrees with hands o
Inverted Rows 10 2 Hanging, like a push-up, but inverted
Calf Raises 20 4 Each leg separately
Hanging knee raises 10 2 no swinging
Squats 20 3 On toes and feet slightly angled, not pa
Dips 10 1 Keep elbows in, not flared out with elbo
Opposite Toes and Hand Reaches 10 1 bring up head as hand comes up and rep
Lunges 15 1 each leg
Crunches 15 2 lower back pressed to ground
Calf Raises 20 3 On toes and feet slightly angled, not pa
Std. Push-ups 10 2 Keep elbows in, not flared out
Side Rolling 10 1 keep legs bent 90 degrees with hands o
Inverted Rows 10 1 Hanging, like a push-up, but inverted
Calf Raises 20 2 Each leg separately
Hanging knee raises 10 1 no swinging
Squats 20 2 On toes and feet slightly angled, not pa
Pull ups Max 1 hang from fingers not palms, and do ful
Sit up 20 1 lower back pressed to ground
Calf Raises 20 1 Each leg separately
Std. Push-ups 10 1 Keep elbows in, not flared out
Crunches 15 1 lower back pressed to ground
Squats 20 1 On toes and feet slightly angled, not pa
m fingers not palms, and do full range of motion of don't do at all

head as hand comes up and reps are per side!

ws in, not flared out with elbow at 90 degrees

k pressed to ground
nd feet slightly angled, not parallel
ws in, not flared out
bent 90 degrees with hands out and facing upwards
like a push-up, but inverted

nd feet slightly angled, not parallel

head as hand comes up and reps are per side!
ws in, not flared out with elbow at 90 degrees

k pressed to ground
nd feet slightly angled, not parallel
ws in, not flared out
bent 90 degrees with hands out and facing upwards
like a push-up, but inverted

nd feet slightly angled, not parallel

ws in, not flared out with elbow at 90 degrees
head as hand comes up and reps are per side!

k pressed to ground
nd feet slightly angled, not parallel
ws in, not flared out
bent 90 degrees with hands out and facing upwards
like a push-up, but inverted
 nd feet slightly angled, not parallel
m fingers not palms, and do full range of motion of don't do at all
k pressed to ground

ws in, not flared out

k pressed to ground
nd feet slightly angled, not parallel