Full Body Calisthenics Routine - Beginner Circuit

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The circuit of the day is great for beginners.

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You can try this circuit as an extra workout at the end of the week since this is a circuit with push/pull and legs exercises.

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If you want a full body routine you can add some core exercises that you can easily find in my channel.

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So, 1st exercise of the day is: 10 seconds pull up hold, chin over the bar.

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If you can’t do the pull up just use a step or two and jump in the final position.

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Next exercise: Split Squat Pumps. this is the name I use, because the range of motion isn’t 100%, it’s used for a good “pump”.

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Next exercise: Assisted Dips.

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Now it’s time to increase the number of repetitions, so you are going to do 15 Australian pull ups,

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15 air squats, super easy

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And then 15 inclined push ups.

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Here at the park I have used my personalized wooden rings that you can find on my website shop.andrealarosa.fit

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Next exercise: Dead Hang, it’s time to increase the hold, so I suggest to try 20 seconds.

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Right after the Dead Hang it’s time for 20 glute bridge per each leg, easy but effective.

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Last exercise of the circuit is a Straight Arms Plank.

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Elbows must be locked out, core activated.

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Please don’t put all the weight on your lower back.

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This is 1 set.

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Rest 3-4 minutes and try 3-4 sets per session.

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When you become fitter you can try 5 sets.

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Remember to visit www.andrealarosa.fit for my workout programs

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Please, let me know if you like this type of routines with a comment.

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See you soon! Stay strong!

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