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