Full Body Workout Program
Finally it's here!
After receiving so many questions about the training methods, how I went from skinny to ripped and strong in 1 year I finally decided to release my workout program for the whole world.
The training system comes with over 100 instructional videos and 30 different levels starting from beginners going all the way to advanced, this is a program for everybody - beginners as well as experienced calisthenic athletes.
SALUTE!
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Explaining the workout program
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Explaining the burnout routines
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Pull ups - basics
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Regular push ups - basics
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Crunches - Basics
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Squats - Basics
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Dips - basics
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Pull Burnout No. 1
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Pull Burnout No. 2
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Pull Burnout No. 3
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Push Burnout No. 1
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Push Burnout No. 2
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Push Burnout No. 3
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Push Burnout No. 4
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Core Burnout No. 1
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Core Burnout No. 2
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Leg Burnout No. 1
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Leg Burnout No. 2
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Side knee raises
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One arm negatives
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Muscle ups
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Lying side leg raises
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One arm holds
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Max height box jumps
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Lower back raises
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L-sit pull ups
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L-sit hold
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Lower back hold
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Handstand wall walk
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Hanging leg raises
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Hanging l-sit raises
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Front lever raises
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Elevated push ups
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Back lever one leg outs
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Assisted one arm chin ups
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Atomic situps
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Around the clock chin-ups
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Wide pull ups
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Side plank
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Wide push ups
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Wide australian pull ups
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Shoulder up downs
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Pull up negatives
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Negative muscle ups
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Lower back crunches
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Pull up holds
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Heel touch crunches
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Hanging knee raises
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Flutter kicks
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Dips negatives
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Close grip pull ups
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Clap push ups
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Atomic hold
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7 seconds push up
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Bench dips
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Australian pull ups
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Windshield wipers
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Straddle front lever raises
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Precision jumps
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Lying Windshield wipers
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One Arm chin ups
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Slow muscle up
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One leg box jumps
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Russian Dips
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Full length atomic situps
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Handstand push ups
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Backclap push ups
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Dragonflies
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Front lever holds
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Box jump + pistol squat
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Close Grip MU
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Back lever raises
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Heel touches
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Pseudo push ups
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Diamond push ups
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X-push ups
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Shuttle push ups
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Wide calve raises
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Headstand leg raises
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Lean forwards
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Pistol squats
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One leg calve raises
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Walk out push ups
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Jumping lunges
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Lower back crunches hold
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Side plank
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Side crunches
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Jump squats
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Calve raises
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Handstand wall hold
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X-tricep push ups
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Tucked planche push ups
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One leg burpees
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Alternating pistol squats
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Typewriter pull ups
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Straight bar dips
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P-bar l-sit raises
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Pike push ups
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Tigerbend push ups
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Tucked planche
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Tucked core pull ups
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One leg out dragonflies
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One arm push ups
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16 week workout schedule example.pdf
33.2 KB
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Full Body Workout Program - Bar Brothers.pdf
307 KB