Superman & Scorpio

• Hold the Superman pose for 5 seconds then go into the Scorpio hold for 5 seconds.
• Rest a few seconds and repeat with 4 seconds hold for each move.
• Repeat the process until you reach 1 second
• Substitution option
  • Start at 10 seconds if 5 seconds feels easy

Knee Push ups

Ladder 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.

Box Squats

Ladder 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.

Beginner Floor L-Sit

• 10 seconds x 6 sets
• Rest 10-15 sec between sets
• Substitution options:
  •  Do 20 seconds x 6 sets if 10 seconds feels easy

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

Let's go!