Calisthenics home workout for anyone wanting to try it
Been seeing a lot of people making threads due to the coronavirus asking for a home workout routine. I decided I'm going to help and share my personal routine for anyone willing to give it a shot.
There are some things you'll need first.
1. Weight vest
2. Gymnastic rings
3. Parallettes
4. Dip belt
5. Any plates/dumbbells for the dip belt/pistol squats
6. Bench or something like a bench
The routine is an upper/lower split with 6 workout days.
Monday: Upper A
Tuesday: Lower
Wednesday: Core A
Thursday: Upper B
Friday: Lower
Saturday: Core B
Sunday: off
Upper A:
Superset
Ring dips 6x5-15
Ring pull ups 6x5-15
Upper B:
Superset
Handstand/pike push-ups 6x5-15
Inverted ring rows 6x5-15
Lower:
Superset
Pistol squats 6x5-15
One legged standing calf raises 6x5-15
Handstand wall holds 6×30-60 sec
Core A:
Superset
Dragon flags 6x5-15
Extended elbow superman plank holds 6x30-60 sec
Core B:
Superset
Dragon flags 6x5-15
L sit holds 6x15-30 sec
All sets must be close to failure with 2 reps in reserve at the most. Use vest/dip belt if needed to keep reps to 15 and below. Use parallettes for handstand push-ups/pike push-ups as well as L sit holds. And lastly use the bench for calf raises against a wall and for dragonflags.
Progression is built in by going close to failure on every set. Assuming you're eating enough calories and protein to recover, you're body will automatically require a harder work load to get close to failure.
Don't get too caught up in the reps as long as it's at least 5 and no more than 15. The rest between sets is whenever you feel like as long as you're not taking forever between sets.