STRENGTHEN YOUR WHOLE BODY

As promised, here is my full body workout.
About an hour before the session I eat a banana. Good and easy snack for a hard and not so easy workout.

Anywho, here it is ..

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FULL BODY:

Warmup:

Burpees – 1 minute

Legs:

Jumping squats – 20 reps
Squat pulses – 30 reps

Back:

Bodyweight row – 14 reps
High plank pushups – 20 reps

Shoulders:

Handstand pushups – 3 negative reps
Pike pushups – 10 reps

Chest:

Chest elevated pushups – 20 reps
Pushups – 20 reps

Arms:

Frog tuck – 10 sec, 10 sec, 10 sec
Tricep pushups – 20 reps
Dips on bench – 10 reps
Bicep curls w resistance band – 30 reps
Bicep curls pulses w resistance band – 30 reps

Core:

Leg raises – 20 reps
Oblique crunches left – 20 reps
Oblique crunches right – 20 reps
Bicycle crunches – 30 reps
L-sit – 30 sec, 30 sec

x3

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Also, my brother came home from America today, and he had bought me a pair of great training gloves. They will apply perfectly for what I am aiming to do in my workouts. I`m gonna head up to Tufteparken as soon as I have settled down in Oslo. This is were I can improve my street workout routines and positions, and start training on the baiscs to become a stronger perfromer.

If your interested, check out Tufteparken bellow, and find out what they are about – http://www.multidesign.org/tuftepark/

– Rest is earned

(the gloves)

IRON ABS

For the first time in the history of my workouts, the repetitions in this program are ment to be followed. This program was not created by me but a man by the name of Frank Medrano. A proffesional calisthenics athlete. Though I have added some exercises into it myself, like the l-sit and the side plank.

(You can check out hes site at www.thefrankmedrano.com)

Note: There should be a 3 minute break between every round. Also, be awere of your back while doing half burpees. Keep your core strong at all times to prevent injuries.

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CORE:

Leg raises – 20 reps
Half burpees – 15 reps
Leg raised toe touches – 20 reps
Half burpees – 15 reps
Right side oblique crunches – 20 reps
Left side oblique crunches – 20 reps
Half burpees – 15 reps
L-sit – 30 sec, 30 sec break, 30 sec
x3

Leg raises – 20 reps
Half burpees – 15 reps
Leg raised toe touches – 20 reps
Half burpees – 15 reps
Right side oblique crunches – 20 reps
Left side oblique crunches – 20 reps
Side plank right side – 30 sec
Side plank left side – 30 sec
Half burpees – 15 reps
L-sit – 1 minute
x1

Your core will thank you tomorrow!

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If you have any experience from street workout and calisthetics, I would appreciate some notes and tips.
If you like the posts I write give me a comment.
If you notice something I can improve to make this site even better, please leave a comment about it or send me an email.

Have fun getting in shape!

ARMS AND CORE

It hit me today, as I was doing my workout outside, that I am no longer shy of someone noticing me while I’m outside training. Just three weeks ago it felt awkward. But I guess I got used to it. Also, I am just training in my backyard, so the only people to notice me is my neighbors .. But this is a great way to build up confidence until I feel ready to use objects available for me in the street.

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ARMS:

L-sit – 1 min, 30 sec, 20 sec, 10 sec
Frog tuck – 30 sec, 30 sec
Diamond pushups – 14 reps
Dips – 24 reps
Bicep curls w ress(resistance) band – 50 reps
Bicep curls w ress band static hold – 1 min
x3

CORE:

Spiderman – 1 min
Plank 1 min
Crunches w knees raised – 1 min
Leg raises – 1 min
Side plank w right foot elle(elevated) – 30 sec
Side plank w left foot elle – 30 sec
High plank w left foot and right arm elle – 30 sec
High plank w right foot and left arm elle – 30 sec
Superman – 1 min
x2

This is a frog tuck and is the first progression you do towards a position called planche

HANDSTAND PUSHUP AND L-SIT

The handstand pushup is not as easy as it looks.
It doesn’t actually look easy either, I just needed a good start for my post ..

I almost made a whole negative repetition, but I’m not strong enough in my shoulders .. Yet.

My Monday program involves shoulder, back, chest and core exercises.

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Shoulders:

Handstand pushups, only negative reps – 5 reps
Pike pushups – 5 reps
Push back pushups – 10 reps
x3

Back:

Bodyweight row (from secure object) – 12 reps
High plank w straight hands pushups – 11 reps
x3

Chest:

Pushups – 23 reps
Pushups feet elevated – 10 reps
Pushups chest elevated – 11 reps
x3

Core/abs:

L-sit – 45 sec
Plank – 1 min
Plank raises into high plank, every other arm – 1 min
Leg raises w hip thrust – 1 min
Side sit ups, left, mid, right – 1 min
Bicycle crunches – 1 min
x2

I finished the workout by doing some rotation exercises to stabilize my shoulders.

This is me doing a level 1 l-sit.

THE CORE WORKOUT MAKES UP FOR IT

Yesterday I tried to find some of the best exercises for back and shoulders, if you, like me, don`t have access to a chinup bar. I searched the internett, I contacted people who is experienced with street workout and calisthenics. One of the exercises that came up was called L-sit. I wrote it down in my program of the day. If you feel like the routines on back and shoulders isnt tough enough (cause I wasnt satisfied), I can promise you that the core section of the program won`t disappoint.

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Shoulders:

Spiderman – 1 minute
Downward dog pushups – 10 reps
Wallslide – 1 minute
x3

Back:

Bodyweight row – 12 reps
High plank, arms straight pushups – 1 minute
Superman – 1 minute
x3

Abs/core:

L-sit assisted w straight feet on the ground – 1 minute
Mountain climber – 1 minute
Plank – 1 minute
Leg raises – 1 minute
Side situps, left, mid, right – 1 minute
Toe touches – 1 minute
Bicycle situps – 1 minute
x2 – 3

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That was my program for Thursday. I promise I will find us more bodyweight exercises for back and shoulders for next time! Though I hope it will do some wonders for you. I know the core routine will.

Hope your having a great day where ever you are! I`ll see you next week for my Monday workout, were I will be back at Barry`s. Excited!