Full Body Calisthenics Home Workout | NO EQUIPMENT! (All Levels)

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INDEX -

INTRO (00:00)

GENERAL WARM-UP (03:13)
WRIST WARM-UP (04:34)

STRENGTH BLOCK A (07:44)
A1 – LVL 1 – PIKE PUSH UPS HANDS ELEVATED (07:46)
A1 – LVL 2 – REGULAR PIKE PUSH-UPS (08:08)
A1 – LVL 3 – ELEVATED PIKE PUSH-UPS (08:34)
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A2 – LVL 1 – SLIDING PRONE COBRA PULLS (09:03)
A2 – LVL 2 – ASSISTED TABLE PULL-UPS (09:32)
A2 – LVL 3 – DOOR FRAME PULL-UPS (10:27)
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A3 – LVL 1 – CHAIR STEP UPS (10:33)
A3 – LVL 2 – PISTOL SQUATS PARTIAL REPS (11:00)
A3 – LVL 3 – PISTOL SQUATS (11:32)
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A4 – LVL1 – KNEELING HIP HINGING (12:02)
A4 – LVL 2 – NEGATIVE NORDIC CURLS w/ADDED HINGE (12:30)
A4 – LVL 3 – NEGATIVE NORDIC CURLS (12:47)

STRENGTH BLOCK B (12:57)-
B1 – LVL1 – KNEE SKULL CRUSHERS ON CHAIR (12:58)
B1 – LVL 2 – DEEP KNEE SKULL CRUSHERS ON CHAIRS (13:11)
B1 – LVL3 – SKULL CRUSHERS (13:27)
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B1 – LVL3 – SKULL CRUSHERS (13:27)

CORE BLOCK A (14:25)
C1 – LVL 1 – HANDS BACK V-UPS (14:26)
C1 – LVL 2 – V-UPS BENT LEGS (14:39)
C1 – LVL 3 – V-UPS (14:52)
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C2 – LVL 1 – PRONE ARCH BODY HOLD HANDS BY THE HIPS (15:05)
C2 – LVL 2 – PRONE ARCH BODY HOLD HANDS BEHIND HEAD (15:11)
C2 – LVL 3 – PRONE ARCH BODY HOLD (15:17)
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C3 – LVL 1 – ELBOW SIDE PLANK RAISES (15:24)
C3 – LVL 2 – SIDE PLANK ON ARM RAISES (15:37)
C3 – LVL 3 – SIDE PLANK ON AMS RAISES w/LEG AB (15:53)
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C4 – LVL 1 – ELBOW PLANK HOLD (16:08)
C4 – LVL 2 – ELBOW PLANK HOLD w/PLANTAR FLEXION (16:14)
C4 – LVL 3 – EXTENDED PLANK ON ARMS (16:60)

ACCESSORY BLOCK A (16:31)
D1 – LVL 1 – BENT OVER ‘Y’ AND ‘T’ (16:32)
D1 – LVL 2 – BENT OVER ‘Y’ AND ‘T’ WEIGHTED (16:51)

COOL DOWN (17:18)
E1 – VARIATION 1 (17:19)
E1 – VARIATION 2 (17:33)
E1 – VARIATION 3 (17:47)
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