How To Train Calisthenics "On The Go": 3 Day Workout Program

How To Train Calisthenics "On The Go": 3 Day Workout Program!

Traveling to get some good time off, we all love that!

However most people also fall off their good habits when doing so. Some lose their healthy rhythm, trading it for more drinks, less exercises and less sleep.

We’ve all been there. 

So here is a great, 3 day full body calisthenics workout program. 

You can do anywhere, with minimal or no equipment at all.

Day 1: Push-Legs-Core

• Push ups 10 to 1 (hold every last rep at the bottom with pelvis tilted in). Hold every last rep at the bottom.
• Squats 1 to 10 + hold every last rep for 5 sec
• Superset push and squat: 10 push up/1 squat - 9 push/2 squats - 8 push/3 squats etc...
• Hollow body hold x 1 min + Superman x 1 min

Day 2: Pull-Legs-Core

• Pull ups: 10 to 1 (or front band pulls, you can do a 15 to 5 pyramid if doing front band pulls as they are easier than pull ups). Hold every last rep at the top.
• Elevated hips raises: 1 to 10 + hold every last rep for 5 seconds
• Hanging knee raises x 10 x 3 sets + superman x 1 min

Day 3: Full Body

• Push ups 1 to 10
• Australian rows (or front band pulls) 10 to 1
• Squats/Hip raises x 10 each x 3 sets
• Hollow body hold x 1 min + Superman x 1 min

This is a beginner-intermediate program, but you can, of course, increase the amount of repetitions and static hold time, for some or all of the exercises, if you are more advanced. 

Here is how you can schedule your days, depending on your level:

• If you are a beginner use this cycle once per week (workout every other day).
• If you are intermediate or advanced, repeat the cycle twice a week, take a break on Sundays.

This program can become as tough as you want it to be!

You can also get my free beginner calisthenics program here!

Let’s go!

Nicolas

PS: if you are new, click here to become an Online Calisthenics member!

Frequently Asked Questions

1. What is the main problem people face with their fitness habits while traveling? The main problem is that $\mathbf{most}\mathbf{people}\mathbf{fall}\mathbf{off}\mathbf{their}\mathbf{good}\mathbf{habits}$ while traveling, trading their healthy rhythm for $\mathbf{more}\mathbf{drinks},\mathbf{less}\mathbf{exercises}\mathbf{and}\mathbf{less}\mathbf{sleep}$.

2. What type of workout program is this, and what equipment is required? This is a $3\mathbf{day}\mathbf{full}\mathbf{body}\mathbf{calisthenics}\mathbf{workout}\mathbf{program}$ that can be done $\mathbf{anywhere}\mathbf{with}\mathbf{minimal}\mathbf{or}\mathbf{no}\mathbf{equipment}\mathbf{at}\mathbf{all}$.

3. What is the structure and key form cue for the Push Ups on Day 1? The structure is a $10\mathbf{to}1\mathbf{ladder}\mathbf{set}$ of Push Ups. The key cue is to $\mathbf{hold}\mathbf{every}\mathbf{last}\mathbf{rep}\mathbf{at}\mathbf{the}\mathbf{bottom}\mathbf{with}\mathbf{pelvis}\mathbf{tilted}\mathbf{in}$.

4. What is the exercise combination for the Push-Legs-Core superset on Day 1? The superset combines $\mathbf{Push}\mathbf{ups}\mathbf{and}\mathbf{Squats}$ in a descending/ascending fashion: $10\mathbf{push}\mathbf{up}/1\mathbf{squat}-9\mathbf{push}/2\mathbf{squats}-8\mathbf{push}/3\mathbf{squats}$, etc.

5. What is the key difference in holding technique between the Pull Ups on Day 2 and the Push Ups on Day 1? The Pull Ups on Day 2 require me to $\mathbf{Hold}\mathbf{every}\mathbf{last}\mathbf{rep}\mathbf{at}\mathbf{the}\mathbf{top}$, whereas the Push Ups on Day 1 require a hold at the bottom.

6. What are the recommended schedules for Beginners versus Intermediate/Advanced users?

• $\mathbf{Beginner}$: Use this cycle $\mathbf{once}\mathbf{per}\mathbf{week}$ (workout every other day).

• $\mathbf{Intermediate}\mathbf{or}\mathbf{Advanced}$: $\mathbf{Repeat}\mathbf{the}\mathbf{cycle}\mathbf{twice}\mathbf{a}\mathbf{week}$, taking a break on Sundays.