Full body calisthenics program

Calisthenics Workout Routines - FULL BODY GUIDE

    full body program:

upper body:

    pull ups 4x set max reps

    chin up 4x set max reps

    push ups 4x set 10 reps

    dips 4x set 10 reps

lower body program:

    squat 5x set 10 -20 reps

    wall sit 5 set 2-3 minutes

    

abs exercises:

    plank 5-6 set 3-4 minutes

    v-hold 4 sets 1-2 minutes