Ultimate Full Body Workout






75 minutes

Fat Loss

About this Calisthenics Workout

Training with basic calisthenics should be easy for you by now. You’ve already built a good amount of foundational strength and gained a sexy amount of muscle mass. Now it’s time to upgrade your training and cut out the fats you gained from bulking up.

This full body circuit training will do just that, excellent for intermediate level athletes. Get rid of your stubborn fat to look more ripped and leaner than ever by combining aerobic and resistance training in a single workout.

The circuit training does also provide cardiovascular endurance because of the short rest periods. And with the metabolic gains from the resistance training, effects could last up to 72 hours due to the level of intensity the workout provides. Hence, this should only be trained around 2-3 times per week to maximize rest.

But the benefits don’t stop there! Since you’re going to train with high volume with enough intensity, you could still build strength and develop muscle mass with the routine. This holds true if the amount of reps leads you to near volitional failure.

Amazing! Lose fat and build muscle at the same time!

The exercises in the routine are arranged as such so each muscle group won’t be fatigued as much rather than putting first push-ups then bench dips next and pull-ups and chin-ups in the succeeding exercise.

Never forget the basic golden rules when performing every exercise 


Bench Dips125
Knee Raises120
Pike Presses Elevated Feet115
Calf Raises125
Close Grip Chin-ups115

Rest for 45 seconds between each exercise and rest for 2 minutes for each round. Total of 4 rounds.

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How It’s Done

Bench Dips

Triceps, lats, and chest are your main muscles for the exercise, but mostly, you’ll feel the burn on your triceps. When performing the exercise, Do not let your elbows flare outwards. Keep them near your body and parallel to each other. Control each repetition and do not but out quick reps just to finish the exercise.

Pull ups

Your biceps and back workout monster. Keep the form in check in each repetition. Do not force your neck over the bar just for the sake of “getting over the bar”. Always perform the exercise in a controlled manner, even when performing explosive pull-ups. We don’t want any loose momentum. And when performing the exercise, imagine driving your elbows to your waist to get the lats going!


Train your quads, hamstrings, and glutes with squats. Just remember the key points when performing the movement. Do not let your knees move past your toes. Control the concentric and eccentric movement. The wider your stance, the more glute activation it gets, just don’t over do it. Straight body line is must. Always.

Push ups

We all know what the push-ups are for; shoulders, chest, tricep and even core. But how it’s PROPERLY done? Have a straight body line. Do not let your elbows flare out to the side. Keep tucked inwards or parallel to your body. Focus on contracting the main muscle groups in motion to get the most out of the workout.

Pike Presses Elevated Feet

This is exercise prepares your shoulders for the upcoming handstand push-ups in your future! Like every exercise, slow and controlled. And like every push-up, do not let the elbows flare outwards to prevent nasty unwanted (who would want in anyway) injuries. Keep a straight back when performing and keep your head in a neutral position.

Calf Raises

Calf muscles are an important muscle group when generating power from your legs so have to train them with raises. When performing the exercise, do each leg one at a time to correct possible muscle imbalances and practice your balance. Be sure to equally reach the peak of the movement for each leg and every set and rep.

Close Grip Chin ups

Finish the workout round with a biceps building exercise. The pointers you have to keep in mind for this exercise is basically the same as the pull-ups; but instead of driving your elbows to your waist, you have to imagine driving them to the ground down. This provides more bicep activation and lower back activation.

When increasing your difficulty in calisthenics, you have to also switch up your goals and exercises every once in a while.

Training in general provides much but isn’t enough. Remember that to really lose fat, you have to eat healthy. The workout only provides assistance to the fat loss process.

Even so, it’s a fun and challenging journey that you shouldn’t miss!

Speaking of you shouldn’t miss; do you know what else you shouldn’t miss? Training with Calisthenics Academy, of course!

With Calisthenics Academy, you’ll get to maximize your training benefits with a personalized training regimen. You don’t have to worry what to do next and how to perform the next routine when you are being guided in a scientific approach designed specifically for your needs, goals and current level.

No more, “what if I can’t do the exercise” or “this is too easy! Got anything harder?”. With Calisthenics Academy, you’ll get to train the best way you can train!

Check Calisthenics Academy out!

In the meantime, let us know what you think about the workout. Try it out then comment below!

Stay strong, everyone!

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