new workout plan

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Reference: https://www.onnit.com/academy/climbing-the-hill-the-ultimate-calisthenics-transformation/
http://ashotofadrenaline.net/the-30-day-body-weight-beastmode-workout-plan/

BEGINNER CALISTHENICS CIRCUIT WORKOUT:
“Do 3 cycles. 30 second rest period between exercises, and 3 minute rest period between cycles. There are 8 exercises:”

1. 10 pull ups

2. 10 chin ups

3. 20 dips

4 . 25 jump squats

5. 20 push ups

6. 50 crunches

7. 10 burpees

8. 30 second jump rope

ADVANCED CALISTHENICS CIRCUIT WORKOUT:
“DO 2 cycles, 5 second rest between exercises and 8 minute rest between each cycle. There are 8 exercises.”

1. 5 muscle ups

2. 50 pushups

3.25 jump squats

4. 15 burpees

5. 15 pull ups

6. 1 minute leg flutters

7. 10 pull ups

8. 30 second sprint nonstop

ADVANCED CALISTHENICS CIRCUIT WORKOUT:
“DO 1 cycle, no rest between exercises. Each exercise is 30 seconds long. There are 10 exercises.”

1. Hold a handstand for 30 seconds

2. Jump squats

3.Wall push ups

4. Kick up push ups

5. Squat position move side to side

6. X’s and O’s core workout

7.Dips

8. Jumping lunges

9.Hop

10. Pull ups

EXTREME ATHLETE CALISTHENICS CIRCUIT WORKOUT:
“DO 3 cycles, 30 second rest between exercises and no rest between cycles. There will be 8 exercises.”

1.10 second back lever hold

2. 7 second flag hold

3. 5 second front lever hold

4. 15 second bent arm planche hold

5. 30 second handstand hold

6. 3 very slow muscle ups

7. 10 slow dips

8. Pull up hold position for 30 seconds

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