Kalistenika

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Push-Pull-Legs-Core

Calistenic Circles divided for two parts: Push-Pull and Legs-Core:

Very intensive Circels which should be provided with minimum Rest, just between the whole circles You can take 1 minute.

For to have still the same (or higher) intensity, You can provide weighted versions of exercises for the 6 and 8 reps circles. Try to hold max strictness of technique.

 

A. Push & Pull Circle

  • i = 10, 8, 6 (3 Rounds):
  • i x Wide Grip Pull Up
  • i x Dips On the Rings
  • i x Chin (Biceps) Pull Ups
  • i x Dips on the Bar
  • i x Australian Pull Up on the Rings
  • i x Push Up on the Rings
  • i x Front Lever Raises
  • i x Pseudo Planche Push Ups
  • 33 Calories

 

B. Legs & Core Circle

  • i = 10, 8, 6 (3 Rounds):
  • i+i x Shrimps Squat
  • i x Strict Toes To Bar
  • i+i x 1-leg „DeadLift-Swallow“
  • i x Knees To Elbow
  • i+i Weighted Jumping Lunges (with Dumbbells)
  • i x SuperMan ButterFly with light dumbbells
  • i+i x Side Cosaque Squats
  • i x Roller (Valec)
  • 300 Rope Jumps

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