Calisthenics Workout Routine

Routine

Day 1

Push Ups & Leg Raises

Day 2

Pull Ups & Squats

Day 3

Bridges & Twists

Day 4

Push Ups & Leg Raises

Day 5

Pull Ups & Squats

Day 6

Bridges & Twists

Day 7

Rest & Stretching

Exercises

Push Ups

Exercise	Goal	Completed?
Wall Push Ups	3x50
Incline Push Ups	3x40
Knee Push Ups	2x25
Full Push Ups	2x25
Narrow Push Ups	2x50
Side-Staggered Push Up	2x2x15
Archer Push Ups	2x2x9
Sliding One-Arm Push Ups	2x2x9
One-Arm Push Ups (Conventional)	2x2x9
One-Arm Push Ups (Feet Together)	2x2x20

Leg Raises

Exercise	Goal	Completed?
Knee Tucks	3x40
Knee Raises	3x40
Bent Leg Raises	3X25
Leg Raises	2x25
Hanging Knee Raises	2x20
Hanging Bent Leg Raises	2x15
Hanging Leg Raises	2x9
L-Hold	30s
V-Hold	30s
Hanging V-Hold	60s

Squats

Exercise	Goal	Completed?
Jackknife Squats	3x35
Assisted Squats	3x30
Half Squats	2x35
Full Squats	2x50
Narrow Squats	2x25
Side-Staggered Squats	2x2x20
Staggered Squats	2x2x20
Assisted One-Leg Squats	2x2x9
One-Leg Chair Squats	2x2x9
One-Leg Squats	2x2x20

Pull Ups

Exercise	Goal	Completed?
Wall Pull Ups	3x50
Horizontal Pull Ups (Chest Height)	3x30
Horizontal Pull Ups (Hip Height)	3x25
Jackknife Pull Ups	3x25
Full Pull Ups/Chinups	2x12
Narrow Pull Ups	2x9
One-Hand Pull Ups	2x2x9
Archer Pull Ups (Alternated)	2x2x7
One-Arm Pull Ups	2x20

Bridges

Exercise	Goal	Completed?
Short Bridges	3x50
Straight Bridges	3x40
Raised Straight Bridges	2x25
Head Bridges	2x20
Full Bridges	2x25
One-Leg Gecko Bridges	2x2x9
Walking Bridges	25 steps
Wall -Walking Bridges	2x9
Stand-to-stand Bridges (slow)	2x20

Metadata

Creator(s)

Hybrid Calisthenics - Hampton

Source

Recommended By

Reason

I'm not fit, and I'm not sure I enjoy going to the gym. I always seem to forget about going once I travel. And I want to be able to do the exercises pretty much wherever.