Is this a good workout?
Is this a good calisthenic workout to do twice a week? Criticism? What can I do to improve it?
Warm-up and Stretch
1)Jumping jacks: 25-4 count (do not slap your sides)
2)Half jumping jacks: 25-4 count.
3)Windmills (first rep slow stretch), 10-4 count
4)Windmills (2 count) 15-2 count
5)Trunk side stretch 10-3 count
Pull Exercises
Note: 30 second rest between sets.
1)Close grip pull ups: 3
2)Wide grip pull ups : 3
3)Close grip chin up (same as close grip, just reverse grip): 3
4)Behind the neck pull up: 3
5)Regular grip pull ups: 3
6)Close grip pull ups: 3
Push Exercises
Note: 1 minute rest in between sets. Use slow controlled form.
1)Dips: 12
2)Dips: 12
3)Dips: 18
4)Regular Push ups: 10
5)Regular Push ups: 10
6)Tricep Push ups: 7
7)Tricep Push ups: 10
8)Regular Push ups: 10
9)Wide grip push ups: 10
10) Regular push ups: 10
11) Triceps Push ups: 10
12) Dive Bombers: 7
Abdominals
1)Regular sit ups: 50
2)Cross arm sit ups (arms across chest): 50
3)Flutter Kicks: 30-4 count
4)Half sit ups(hands on waist): 15
5)Cruncher sit ups: 25
6)Lizard stretch: 2 @ 15 seconds each
7)Atomic sit ups: 40
8)Good morning darlings: 40
9)Neck rotations (right): 50
10) Neck rotations (left): 50
11) Neck lifts: 100
Legs
1) Lunges: 20-3 count
2) Squats: 50-4 count
3) Charlie Chaplins: 30
4) Charlie Chaplins (pigeon towed): 30
5) Charlie Chaplins: 30
6) Squats: 50
I know this workout is very simple and doesn't have advanced or dynamic features, but is it still effective? Should I do this twice a week or should I find something better?
MY GOAL IS TOO INCREASE OVERALL MUSCULAR FITNESS: Will this calisthenic workout routine be effective in increasing my muscular strength, endurance, and stamina (and even mass)?
If I am to do this twice a week for an indefinite amount of weeks... how often should I increase the reps and/or add elements to make the exercises more difficult?
7 Comments • Newest first
It's good for an at home workout I guess. I would recommend hitting up the gym and doing some heavy lifting too though (bench press, squats, cleans). Also, try to buy some 30 lb dumbbells (or whatever you normally use) and incorporating that into your home workout for light lifting.
That seems alright. But at twice a week, you could add in some more advanced body weight exercises.
10 Push-ups could instead be 10 HINDU push-ups.
But you'll change and adapt so just go for it.
i suggest increasing your push up exercises and pull ups when you can.
[quote=IWantWorkGlv]100 push ups is pretty damn hard...
i can do 40 at max, at once [/quote]
"1 minute rest in between sets."
@Omegathorion
My goal is to increase my overal muscular fitness twice a week with a calisthenic workout routine. I want to increase my muscular strength, endurance, stamina (and even mass).
@jeffreysty4
How often (weeks) and by how many reps? Should I eventually change my pushups/pull ups into more difficult exercises (e.g. regular pushups changed to clap pushups)?
What's your goal? Bodybuilding, or just staying toned and fit? If you name your goal, you can get a clearer idea of what's the best way to achieve it.
100 push ups is pretty damn hard...
i can do 40 at max, at once
http://forum.bodybuilding.com/