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4-Week Body Transformation

Calisthenicmovement Full Body Workout

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Created by

Meow

Workout Breakdown

Workout

Chinups & Dips

Chinups

1 set × 5-10 reps

Dips

1 set × 5-10 reps

Chinups

1 set × 5-10 reps

Dips

1 set × 5-10 reps

Chinups

1 set × 5-10 reps

Dips

1 set × 5-10 reps

Chinups

1 set × 5-10 reps

Dips

1 set × 5-10 reps

50 % Max Pushups

50 % Of Max Pushups

1 set × 5×10-20 reps

50% Max Rows

50% Of Max Rows

1 set × 5×5-10 reps

Hollow Body & Arched Back

Hollow Body Hold

1 set × 30-60s

Arched Back

1 set × 30-60s

Hollow Body Hold

1 set × 30-60s

Arched Back

1 set × 30-60s

Hollow Body Hold

1 set × 30-60s

Arched Back

1 set × 30-60s

Split Squat & Glute Raise

Bulgarian Split Squats - Left Leg

1 set × 10-15 reps

Glute Ham Raise - Left Leg

1 set × 10-15 reps

Bulgarian Split Squats - Right Leg

1 set × 10-15 reps

Glute Ham Raise - Right Leg

1 set × 10-15 reps

Bulgarian Split Squats - Left Leg

1 set × 10-15 reps

Glute Ham Raise - Left Leg

1 set × 10-15 reps

Bulgarian Split Squats - Right Leg

1 set × 10-15 reps

Glute Ham Raise - Right Leg

1 set × 10-15 reps

Bulgarian Split Squats - Left Leg

1 set × 10-15 reps

Glute Ham Raise - Left Leg

1 set × 10-15 reps

Bulgarian Split Squats - Right Leg

1 set × 10-15 reps

Glute Ham Raise - Right Leg

1 set × 10-15 reps

Bulgarian Split Squats - Left Leg

1 set × 10-15 reps

Glute Ham Raise - Left Leg

1 set × 10-15 reps

Bulgarian Split Squats - Right Leg

1 set × 10-15 reps

Glute Ham Raise - Right Leg

1 set × 10-15 reps