Knee Push ups

Pyramid workout

• Perform 1 repetition, rest 5-10 sec, perform 2 rep, rest 5-10 sec, perform 3 repetitions…etc.
• Repeat until you reach 5 repetitions.
• Rest 1 min.
• Then apply the same plan to go back down to 1 repetition.
• Substitution options
  • Standing wall push ups or elevated knee push ups, if you can't do knee push ups on the floor yet.
  • Classic push ups if you can already do them with good form.

Australian Pull Ups

Pyramid workout

• Perform 1 repetition, rest 5-10 sec, perform 2 rep, rest 5-10 sec, perform 3 repetitions…etc.
• Repeat until you reach 5 repetitions.
• Rest 1 min.
• Then apply the same plan to go back down to 1 repetition.
• Substitution options:
  • Bend your knees and get your feet flat on the ground, if you can't do it with straight legs yet.
  • Classic pull ups if you can already do them with good form.

Box Squats

Pyramid workout

• Perform 1 repetition, rest 5-10 sec, perform 2 rep, rest 5-10 sec, perform 3 repetitions…etc.
• Repeat until you reach 8 repetitions.
• Rest 1 min.
• Then apply the same plan to go back down to 1 repetition.
• Substitution options:
  • Wall sit holds if you can't do box squats yet.
  • Classic squats if you can already do them with good form.

Hollow Body Hold

• 30 seconds x 3 sets
• Rest 10-15 sec between sets
• Substitution options:
  • Bend your knees up if you can't do it with straight legs yet.
  • Add straight leg flutters if you can already do a hollow body with good form.

Get ready for your next calisthenics workout coming up in 2 days!

Let's go!