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Calisthenics Power and Muscle →

Full Body Challenge

Push your limits with this high-intensity full body circuit designed to maximize your gains in Week 3! Expect compound power moves paired with targeted accessories to leave every muscle group worked and energized.

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Workout Breakdown

Warm-Up

1

Jumping Jacks

1 set × 45s

2

Hip Circle

1 set × 30s

3

Arm Circle

1 set × 30s

4

Bodyweight Squat

1 set × 10 reps

5

Inchworm

1 set × 6 reps

Compound Block

1

Push-Up

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

2

Bodyweight Squat

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

3

Pike Push-Up

4 sets × 5 reps, 5 reps, 5 reps, 5 reps

4

Glute Bridge

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

Accessory Circuit

3 circuits
1

Reverse Lunge

1 set × 10 reps

2

Dip (Triceps)

1 set × 10 reps

3 circuits
1

Superman Hold

1 set × 30s

2

Mountain Climber

1 set × 30s

4 circuits
1

Step-Up (Knee Raise)

1 set × 10 reps

2

Plank (Shoulder Tap)

1 set × 10 reps

Cool Down

1

Quad Stretch

1 set × 30s

2

Child's Pose

1 set × 40s

3

Seated Hamstring Stretch

1 set × 30s

4

Chest Opener Stretch

1 set × 30s

5

Deep Breathing

1 set × 60s

Full Body Challenge - Bodyweight Fitness | Bodyweight Fitness