Category: fitness

Do 10 pushups, 10 situps and 10 air squats EMOM for 20 minutes.

 

Do the following circuit for 2-3 mins each move for 5-10 seconds. Then rest 1 min, do 5-10 rounds.

• squat
• jumping jacks
• (skater jumps)
• pushups
• (mountain climbers)

 

• 10 reps/side single leg hip thrust
• 10 reps/side Bulgarian split squats
• 10 feet elevated pushups
• 10 reps/side alternating stepup jumps

Do 5-10 rounds.

Repeat each move for 1 minute: 10 secs work, 10 secs rest.

• Squat jump
• Plyo pushup
• Split jump
• T rotation
• Tuck jump

Do 6 rounds for a 30 minutes workout.

For 10 mins do the following circuits:

• 1 long jump
• 5 plyo pushups
• 10 split jumps
• 20 jumping jacks

From the calisthenicmovement guys:

 

From the ‘Sore in 6 minutes’ series:

https://www.youtube.com/watch?v=Ej4WzltO1DA

If your goal is to improve – let’s say – your push up reps, then look no further. I give you two methods.

#1: Repetitions over time

Set a timer between 5-10 min, and do as many push ups as you can. Rest as needed, then record your total reps.

Your goal: try to beat your score the next time you do it.

#2: Reach a specific amount of reps

Your target is 4-5x your max reps. Let’s say, you can do 20 push ups, then your target is 100. So do 100 total push ups, rest as needed, and record the time you needed to reach 100 total push ups.

Your goal: try to beat your time the next time you do it.

Do 3-5x per week.

Source: Increase Your Repetitions – Pull Ups – Push Ups – Dips…..

High knee – punch
T-rotation – jump squat
Jumping MC – low rotational chop
Low jumping MC
Burpee / strict burpee
Jumping jack – MC
In place run – Vertical chop
Break dancer – Jumping jack
blast-off pushup
low box runner
lunge runner
Drop squat
split jump
skater jump
sprinter step
sprinter skip
running lunge
long jump to backward hop
single leg swing