DAY 6: FULL BODY STRENGTH CALISTHENICS WORKOUT - Bodyweight Only, No Equipment

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Day 6 Calisthenics Challenge - This strength focused calisthenics workout builds real, functional strength from head to toe - using just your bodyweight! Push, pull, squat, and hold through movements that hit every major muscle group. It’s all about control, power, and progress you can feel.

▸ Level: All Levels
▸ Time: 30 Min
▸ Equipment: Bodyweight Only

Workout:
▸ Warm Up:    • 5 MIN FULL BODY WARM UP - for home workout...  

▸ Supersets 45 sec on, no rest
prisoner squats
prisoner squat hold

negative push ups
knee push up pulses 🔥

lunge + knee drive
lean forward + leg raise

lunge + knee drive
lean forward + leg raise

sit up + heel tap
heel tap tuck ups

diamond push ups
cobra push ups

back extension + pull back
superwoman arm pulses

low plank hold
low plank rocks

hollow + knee hug
hollow hold

high plank hold
push up + climber

▸ ABS 30 sec on, no rest
crunch + knee in
crunch + both knees in
bicycle crunch
bicycle crunch
reverse crunches
ab hold
straight leg sit ups
lean back leg kicks
both legs out + in
body twists
legs up + body twists
low plank climbers

▸ Finisher 50 sec on, 10 sec off
step back + push up
low push up hold
squat + lunge
squat walk
burpee + 2 push ups

▸ Cool Down 30 sec on, 10 sec off
child’s pose
deep lunge
deep lunge
glute stretch
glute stretch
upper body opener


Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

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D I S C L A I M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.