Just The W orkouts Now it’s time to move to more practical things, like the actual workouts you will have to do for the rest of your calisthenics journey, and you will need nothing more than what is given below. We have designed the following workouts in an adaptable and easy to follow way. However, you must understand that these workouts are not for beginners. If you cannot currently do 8-10 strict pull-ups, 15-20 push-ups, 15 dips and 25 squats then you might find them extremely difficult. We didn’t want this eBook to be a program, so we thought to give you the routines structured into training methods. This way you can experiment and find what’s better for you. You do everything you find here for a very long time. Although we have given dozens of routines, you do not have to do them all at once. The training methods are: • Push & Pull ROUTINES. • Pullups ROUTINE S. • Pushup ROUTINES. • Leg ROUTINES using mostly Squats Variations. • ABS R OUTIN E S using mo stlyLeg Rai ses Variations. Push & Pull ROUTINES These types of PUSH & PULL routines are perfect to work the entire upper body: biceps, forearms, shoulders, back, pecs, abs, tendons. They all increase strength and tone the muscles properly. Adjust the sets and reps according to your own fitness level if they prove too difficult. Another method of adaption could be to slightly change the exercise with another easier and basic variation to make it easier for reaching higher sets & reps. Workout 1: Ladder Type of Training Higher fitness level: 2-4-6-8-10-8-6-4-2 Pullups (rest 15 sec. to 1 minute between pullups) 50 pushups 2-4-6-8-10-8-6-4-2 Pullups 50 pushups 2-4-6-8-10-8-6-4-2 Pullups 50 pushups 2-4-6-8-10-8-6-4-2 Pullups 50 pushups Lower fitness level: 2-4-6-8-6-4-2 Pullups 25 pushups 2-4-6-8-6-4-2 Pullups 25 pushups 2-4-6-8-6-4-2 Pullups 25 pushups 2-4-6-8-6-4-2 Pullups 25 pushups Go up to 6 if 8 is near to impossible! Rest as minimum as you can! Workout 2: Ladder Type Higher fitness level: 2-4-6-8-10-8-6-4-2 Dips (Minimum Rest – like 20-30 sec. between) followed by 10-20 Pullups 2-4-6-8-10-8-6-4-2 Dips 10-20 Pullups 2-4-6-8-10-8-6-4-2 Dips 10-20 Pullups 2-4-6-8-10-8-6-4-2 Dips 10-20 Pullups 5 regular pushups followed by 10 inclined pushups followed by 10-20 Chin Ups (Repeat this superset 4 times. Rest as minimum as you can) 5 regular pushups followed by 10 inclined pushups 10-20 Chin Ups (Repeat this superset 4 times) 5 regular pushups followed by 10 inclined pushups 10-20 Chin Ups (Repeat this superset 4 times) 5 regular pushups followed by 10 inclined pushups 10-20 Chin Ups (Repeat this superset 4 times) Lower fitness level: 2-4-6-8-6-4-2 Dips (Minimum Rest – like 20-30 sec. between) followed by 5-10 Pullups 2-4-6-8-6-4-2 Dips 5-10 Pullups 2-4-6-8-6-4-2 Dips 5-10 Pullups 2-4-6-8-6-4-2 Dips 5-10 Pullups 5 regular pushups followed by 10 inclined pushups followed by 10-20 Chin Ups (Repeat this superset 2 times. Rest as minimum as you can) 5 regular pushups followed by 10 inclined pushups 10-20 Chin Ups (Repeat this superset 4 times) 5 regular pushups followed by 10 inclined pushups 10-20 Chin Ups (Repeat this superset 4 times) 5 regular pushups followed by 10 inclined pushups 10-20 Chin Ups (Repeat this superset 4 times) Workout 3: Circuit of 7 exercises Higher fitness level: 7-10 Chin Ups followed by 7-10 Pull Ups followed by 12-15 Dips 10 Hanging Leg Raises 10 Diamond Pushups 10 Regular Pushups 10 Wide Pushups (This is a superset. Complete 10 sets. Minimum rest between exercises. 1-2 min rest time between the supersets.) Lower fitness level: 5-7 Chin Ups followed by 5-7 Pull Ups followed by 10-12 Dips 7-10 Hanging Leg Raises 8-10 Diamond Pushups 8-10 Regular Pushups 8-10 Wide Pushups (This is a superset. Complete 5-10 sets. Minimum rest between exercises. 1-2 min rest time between the supersets.) Workout 4: Ladder Type with Isometric Holds Higher fitness level: 1-2-3-4-5-6-7-8-9-10 Pushups (You do 1 pushup and hold 3 secs on top, then 2 pushups and hold 3 secs on top, 3 pushups and so on...) 10-20 Pullups (rest 1-2 minutes) 1-2-3-4-5-6-7-8-9-10 Pushups (You do 1 pushup and hold 3 secs on top, then 2 pushups and hold 3 secs on top, 3 pushups and so on...) 10-20 Pullups 1-2-3-4-5-6-7-8-9-10 Pushups (You do 1 pushup and hold 3 secs on top, then 2 pushups and hold 3 secs on top, 3 pushups and so on...) 10-20 Pullups 1-2-3-4-5-6-7-8-9-10 Pushups (You do 1 pushup and hold 3 secs on top, then 2 pushups and hold 3 secs on top, 3 pushups and so on...) 10-20 Pullups 20 Decline Pushups followed by 5 - 10 Chin Ups x 5 sets (rest 1-2 minutes between sets) Lower fitness level: 1-2-3-4-5-6-7 Pushups (You do 1 pushup and hold 3 secs on top, then 2 pushups and hold 3 secs on top, 3 pushups and so on...) 5-10 Pullups (rest 1-2 minutes) 1-2-3-4-5-6-7 Pushups (You do 1 pushup and hold 3 secs on top, then 2 pushups and hold 3 secs on top, 3 pushups and so on...) 5-10 Pullups 1-2-3-4-5-6-7 Pushups (You do 1 pushup and hold 3 secs on top, then 2 pushups and hold 3 secs on top, 3 pushups and so on...) 5-10 Pullups 1-2-3-4-5-6-7 Pushups (You do 1 pushup and hold 3 secs on top, then 2 pushups and hold 3 secs on top, 3 pushups and so on...) 5-10 Pullups 10-15 Decline Pushups followed by 4 - 7 Chin Ups x 5 sets (rest 1-2 minutes between sets) Workout 5: A Ladder Circuit Routine Higher fitness level: 1 Pullup - 2 Diamond Pushups - 2 Dips - 5 Sit Ups (this is a full set) 2 Pullups - 4 Diamond Pushups - 4 Dips - 10 Floor Leg Raises 3 Pullups - 6 Diamond Pushups - 6 Dips - 15 Sit Ups 4 Pullups - 8 Diamond Pushups - 8 Dips - 20 Floor Leg Raises 5 Pullups - 10 Diamond Pushups - 10 Dips - 25 Sit Ups 6 Pullups - 12 Diamond Pushups - 12 Dips - 30 Floor Leg Raises 7 Pullups - 14 Diamond Pushups - 14 Dips - 35 Sit Ups 8 Pullups - 16 Diamond Pushups - 16 Dips - 40 Floor Leg Raises 9 Pullups - 18 Diamond Pushups - 18 Dips - 45 Sit Ups 10 Pullups -20 Diamond Pushups - 20 Dips - 50 Floor Leg Raises Rest as minimum as you can between exercises and do at least 2 min. after completing a full set Lower fitness level: 1 Pullup - 2 Diamond Pushups - 2 Dips - 5 Sit Ups 2 Pullups - 4 Diamond Pushups - 4 Dips - 10 Floor Leg Raises 3 Pullups - 6 Diamond Pushups - 6 Dips - 15 Sit Ups 4 Pullups - 8 Diamond Pushups - 8 Dips - 20 Floor Leg Raises 5 Pullups - 10 Diamond Pushups - 10 Dips - 25 Sit Ups 6 Pullups - 12 Diamond Pushups - 12 Dips - 30 Floor Leg Raises 7 Pullups - 14 Diamond Pushups - 14 Dips - 35 Sit Ups Workout 6: Circuit Type Higher fitness level: 10 Chinups - 10 Triceps Extensions - 20 Bench Dips x 4 sets 5 Pullups - 5 Pushups (Repeat these 10 times with minimum to no rest) 10 Australian Pullups - 20 Incline Pushups - 10 Decline Push Ups x 4 sets Lower fitness level: 5/7 Chinups – 8/10 Triceps Extensions – 15/20 Bench Dips x 4 sets 5 Pullups – 5 Pushups (Repeat these 10 times with minimum to no rest) 8/10 Australian Pullups – 10/15 Incline Pushups – 7-10 Decline Push Ups x 4 sets Workout 7: Circuit Higher fitness level: 10 Close Grip Pullups or Chinups 15 Dips 20 Diamond Pushups 10 Leg Raises This is one set. Repeat 10-15 times. Rest as minimum as you can in-between Lower fitness level: 5-7 Close Grip Pullups or Chinups 10-13 Dips 12-15 Diamond Pushups 7-10 Leg Raises Workout 8: Higher fitness level: If it’s extremely hard to do 20 pushups then work with 15 reps 10 pullups - 20 diamond pushups 9 pullups - 20 pushups 8 pullups - 20 wide pushups 7 pullups - 20 diamond pushups 6 pullups - 20 pushups 5 pullups - 20 wide pushups 4 pullups - 20 diamond pushups 3 pullups - 20 pushups 2 pullups - 20 wide pushups 1 pullup – max. reps. pushups 2 chinups - 20 incline push 3 chinups - 20 decline push 4 chinups - 20 incline push 5 chinups - 20 decline push 6 chinups - 20 incline push 7 chinups - 20 decline push 8 chinups - 20 incline push 9 chinups - 20 decline push 10 chinups - 20 incline push Lower fitness level: 8 pullups - 10 wide pushups 7 pullups - 10 diamond pushups 6 pullups - 10 pushups 5 pullups - 10 wide pushups 4 pullups - 10 diamond pushups 3 pullups - 10 pushups 2 pullups - 10 wide pushups 1 pullup – max. reps. pushups 2 chinups - 10 incline push 3 chinups - 10 decline push 4 chinups - 10 incline push 5 chinups - 10 decline push 6 chinups - 10 incline push 7 chinups - 10 decline push 8 chinups - 10 incline push Workout 9: Higher fitness level: 5-10 Handstand Pushups x 5 sets (1 min. break) 15-25 Dips x 5 sets (1 min. break) 10 Pullups or Chinups x 10 sets (1 min. – 90 sec. break) 10 Leg Raises x 5 sets (30 sec. break) 10 Knee Raises x 5 sets (30 sec. break) You can notice some CORE exercises into a PUSH & PULL routine. That is because we did the exact routine as it is here. Lower fitness level: 7-10 Pike Pushups x 5 sets (1 min. break) 10-15 Dips x 5 sets (1 min. break) 5-7 Pullups or Chinups x 10 sets (1 min. – 90 sec. break) 8-10 Leg Raises x 5 sets (30 sec. Break) 10 Knee Raises x 5 sets (30 sec. break) Workout 10: Higher fitness level: 7-10 Pullups or Chinups x 10 sets 15-20 Dips x 10 sets 15-25 Pushups x 10 sets Rest around 60 sec. between sets Lower fitness level: 5-7 Pullups or Chinups x 10 sets 10-15 Dips x 10 sets 10-15 Pushups x 10 sets Pullup ROUTINES The PULLUP routines are specifically good for back, bicep, forearm and shoulder muscles. Workout 1: Higher fitness level: 7 Close Pullups - 7 Chinups - 7 Wide Pullups 6 Close Pullups - 6 Chinups - 6 Wide Pullups 5 Close Pullups - 5 Chinups - 5 Wide Pullups 4 Close Pullups - 4 Chinups - 4 Wide Pullups 3 Close Pullups - 3 Chinups - 3 Wide Pullups 2 Close Pullups - 2 Chinups - 2 Wide Pullups 1 Close Pullups - 1 Chinups - 1 Wide Pullups Rest 3-4 minutes, then: 5 Chinups - 5 Close Pullups - 5 Wide Pullups x 4 sets 20 Floor Leg Raises x 4 sets 15 Sit Ups x 4 sets 45 Sec. Flutter Kicks x 4 sets Rest around 1 min between reps. and sets if needed Lower fitness level: 4 Close Pullups - 4 Chinups - 4 Wide Pullups 3 Close Pullups - 3 Chinups - 3 Wide Pullups 2 Close Pullups - 2 Chinups - 2 Wide Pullups 1 Close Pullups - 1 Chinups - 1 Wide Pullups Rest 3-4 minutes, then: 4 Chinups - 4 Close Pullups - 4 Wide Pullups x 4 sets 15 Floor Leg Raises x 4 sets 10 Sit Ups x 4 sets 30 Sec. Flutter Kicks x 4 sets Workout 2: Higher fitness level: 10 pullups - 8 pullups - 6 pullups - 4 pullups - 2 pullups (30-45 sec rest between) 10 pullups - 8 pullups - 6 pullups - 4 pullups - 2 pullups 10 pullups - 8 pullups - 6 pullups - 4 pullups - 2 pullups 10 pullups - 8 pullups - 6 pullups - 4 pullups - 2 pullups 10 pullups - 8 pullups - 6 pullups - 4 pullups - 2 pullups 10 pullups - 8 pullups - 6 pullups - 4 pullups - 2 pullups 10 pullups - 8 pullups - 6 pullups - 4 pullups - 2 pullups 10 pullups - 8 pullups - 6 pullups - 4 pullups - 2 pullups 10 pullups - 8 pullups - 6 pullups - 4 pullups - 2 pullups 10 pullups - 8 pullups - 6 pullups - 4 pullups - 2 pullups You can mix with other grips if needed