Body weight exercises are great because they build muscle and functional strength at the same time. This calisthenics workout in the gym is intended for advanced trainees. The routine is suitable for both men and women.
Calisthenic Workouts Instructions: Complete each set in order followed by a 30-45 second break.
One Arm Side Push Up 4 x 10 each arm
One Leg Box Squat 4 x 10 each leg
Supinated Pull Up + Iso-Leg Raise 4 x 8
Dip + Leg Raise 4 x 8
Body Weight Bulgarian Spit Squat 4 x 8
Floor Rows 3 x 12
One Arm Chest Push-ups 3 x 12
Inverted Pronate Pull-ups 3 x 12
One Leg Deadlift 3 x 12 each leg