Australian Pull Ups

Superset workout

• Perform 5 Australian pull ups, immediately followed by 5 knee push ups.
• Rest 15-20 sec.
  
• Repeat for 5 sets.
• Substitution options:
  • Use classic pull ups and push ups if can already do them with good form.

Knee Push ups

Superset workout

• Perform 5 Australian pull ups, immediately followed by 5 knee push ups.
• Rest 15-20 sec.
  
• Repeat for 5 sets.
• Substitution options:
  • Use classic pull ups and push ups if can already do them with good form.

Box Squats

• Perform as many repetitions as you can for 20 seconds, immediately followed by 20 second hold right above the box (without touching it).
• Repeat 5 times.
  
• Rest 15-20 seconds between sets.
  
• 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!