Alex Jones

03/08/2018
HLAC 2110
Calisthenics

Goal/Purpose: The purpose of this work out, besides focusing on calisthenic type exercises, is to do an overall
work out of the whole body. Upper body will hit the chest, back, and shoulders. Lower body will hit the
hamstrings, quads, and calves. Mid body will work the core and the glutes.

Exercise set rep wt rest Reason / Method / Focus

Glute Bridge 2 10 -- 1-2 min Glutes, Hams

Pull up 2 10 -- 1-2 Lats.

Will use the pull up machine for assistance to lighten the load.

Deep Squat 2 10 -- 1-2 min Quad, Glute, Hams

This movement will be body weight only, performed very slowly, going down into the
deepest squat possible without sacrificing form.

Push up 2 10 -- 1-2 Pec Major

Single Leg Calf 2 10 -- 1-2 min Gastrocnemius

Raises

Arm Circles 2 20 -- 1-2 Deltoids

Each set will have 10 circles going forward and 10 circles going backward.

Plank 3 30 sec -- 1-2 Rectus Abdominis, lower back

Each plank will be held for 30 seconds

Criss Cross 2 20 -- 1-2 Obliques

The 20 in each set will be 10 on one side and 10 on the other.

All weights given include multiple dumbbells and bar, if applicable.

-- Bodyweight

++ No rest period given for these exercises because each side is worked individually. One side is resting while the other is being worked,
allowing a seamless transition between each exercise without specified rest periods.