This workout is for everyone who wants to get started with bodyweight training.
I’m not saying that all other workouts we have on our website are ineffective in getting you started, but we created this one exactly for one reason; to get you going the easiest way possible.
By focusing on the essential exercises, such as Push-Ups, Pull-Ups, Squats and Leg Raises, this workout has everything needed for developing a solid base.
Building base strength is probably the single most important goal for every beginner (or should be anyway).
Those who want fast results probably will want to progress faster but as they improve and try to teach a new skill, they may find sticking points because their base and the way they performed those basic exercises were bad.
If you open our workout posts you will see that we always point towards the importance of holding on to the PERFECT FORM of execution.
There isn’t a lot to talk about here, we just recommend you to stick to that perfect form and work from there. The result will be: no sticking points and better progress in harder calisthenic skills.
Now let’s again review the key points for these workouts that I’ve been including in each and every post.
– Always push yourself
– Focus on quality, rather than quantity
– Feel free to add more rest time between exercises or between rounds
– If you can’t perform a particular exercise, try an easier variaton and build from there
The full body workout is designed with 6 exercises.
All exercises should be performed for 3 ROUNDS with no rest in between the exercises, but with 90 seconds rest between each round.
1. Static Chin-Up – 8 REPETITIONS
2. Elevated Push-Up – 10 REPETITIONS
3. Leg Raises – 10 REPETITIONS
4. Inverted Rows 45 – 15 REPETITIONS
5. Bench Dips – 10 REPETITIONS
6. Squats – 20 REPETITIONS
REST 90 SECONDS and continue with the next round
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