Name: Playbook - JTM FIT - W1/D5 Calisthenics
Uploaded: 2024-03-27T11:08:07.198Z
Duration: 45 min
Description: W1/D5 Calisthenics

James Nguyen

Only managed 3 sets but did all 8 of the core exercises at the end although bloody tough. I have a cold today so not feeling as strong, still showed up 💪🏻

Roxane

Mila Johnson

The finisher was brutal after all that. Still amazing workout👍

Przemek

That finisher had me crying laughing because it was just impossible for me to lift my body after the 5th set. 😂

James

After 3 sets give up on explosive push ups.

Rudenko

This is brutal, especially the core finisher, only did first 20s complete and rest 5 sets couid not even finish 3 reps each, that is killer finisher. Am I that week

Nabeel

Tough!!!  Love the warmup; only 4 rounds on the main workout and 2 rounds on the core finisher.  Great workouts!!!

Vicario Brensley Phillip

No time for core finisher.

4 rounds 

6,6,6,4 on pulls with rest ring rows 
Plyo push ups weak and right wrist hurt 
15,12,10,10 on dips

Mark

Great, simple, movements for a full body, body weight workout!👊

4 rounds circuit
8 sets 20s core (brutal)

Lisa

Sneaky hard. Really creeps up on you, each rotation adds up. Great stuff!

Tony

Second time knocking this one out… so good… at first glance it doesn’t look super challenging… after the 5th round  I’m drenched, pumped, and heart pounding… so good…

Daniel

Anthony

JELLY

Another great workout from Jay. Although I hate push ups especially those explosive ones…..am like wtf 😳 lol 😂

Amanda

Only time for 3 sets, bloody tough but another awesome workout 😊💪🏻

Nino Cherkezishvili

Gary

Dave

Another awesome, difficult, variety packed work out. Keep em coming

Wally Longo

Aaron

Really good one.. the daily goal is to be physically drained and drenched in sweat when I’m done working out… JTM Fit does NOT disappoint!!!

mervyn espie

Garrett Leahy

The tucks to v-sits were the tough.  It’s not so easy to get your upper body off the ground to reach to your feet.

Jared

Pa Tollbom

Equipment Needed: Pull up bar, dip bars, plyo box or workout bench

Warm-up: Perform each exercise for 45 seconds resting 15 seconds in between exercises. Do 1 set. If you have any other exercises that you like to do with your warm ups feel free to do those as well.

- Walkout Push Ups 
- Prone Pull Ups 
- Jumping Spider Lunges 
- Hollow Flutter Kicks 
- Bodyweight Squat Press

Bodyweight Circuit: Perform the prescribed reps of each exercise one after the other with as little rest in between exercises as possible. Ideally use the transition time as your rest. If you need more time, take no more than 30 seconds in between exercises. Once you finish the last exercise in the circuit, rest 1-2 minutes. Do 4-5 sets.

- Pull Ups x 10
- Dips x 15
- Hanging Leg Raises x 10 
- Step Ups x 10 (each leg) 
- Explosive Push Ups x 15
- Burpees (no push up or jump) x 10

Once you have completed 4-5 sets, rest 1-2 minutes then start the core finisher

Tabata Core Finisher: Perform the exercise below for 20 seconds followed by 10 seconds of rest. Do 8 total sets.

- Tuck Up to V Up

Cool Down: If you're looking to finish things off with some stretching, head over to the cool down/recovery tab and select one of those cool downs.

Warm-up: Perform each exercise for 45 seconds resting 15 seconds in between exercises. Do 1 set. If you have any other exercises that you like to do with your warm ups feel free to do those as well.

- Walkout Push Ups 
- Prone Pull Ups 
- Jumping Spider Lunges 
- Hollow Flutter Kicks 
- Bodyweight Squat Press

- Start in standing position 
- Bend your knees and hinge forward placing your hands on the floor
- Walk your hands forward until you are in a high plank position
- Lower down into the push-up keeping your elbows tight to your body until your chest lightly touches the floor
- Press yourself up bracing your core until your arms are locked out
- Then walk back up the starting position

Modifications: shorten the range of motion on the push ups or remove the push ups altogether and just do walkouts

Walkout Push-ups

- Lying flat on your stomach with arms extended, squeeze your glutes and lift up into the superman position
- Act as if you were holding on to a bar doing pull ups
- Pull your arms back keeping your elbows tight to your body and squeeze your lats
- Go back to the starting position staying in the superman hold position the whole time

Modifications: instead of holding the superman position the whole time, rest your arms on the ground in between each rep which will take stress off of your back and shoulders. You can also do regular superman lifts instead

Prone Pull-ups

- Start in a high plank position with shoulders over the wrists
- Jump one foot forward and place it flat on the ground just outside of your hand
- Jump and switch your feet, taking your front foot back and bringing your back foot forward to the outside of the opposite hand 
- Continue to alternate sides

Modifications: take out the jump and do regular spider lunges

Jumping Spider Lunges

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead
- Alternate lifting one leg and lowering the other while maintaining a strong hollow position

Modifications: bring arms to your sides or place hands under your butt to support your back

Hollow Flutter Kicks

- Stand with feet shoulder width apart
- Lower into the bottom of a squat pushing your hips back and down and driving your knees out. 
- Lower to 90 degrees or slightly below 
- Drive through your heels to stand up our of the squat pressing your fists up to the overhead position as if you had dumbbells in your hands
- Do not arch your back on the press
-Lower hands back to starting position and repeat

Modification: shorten the range of motion on the squats

Bodyweight Squat Press

Warm-up

Bodyweight Circuit: Perform the prescribed reps of each exercise one after the other with as little rest in between exercises as possible. Ideally use the transition time as your rest. If you need more time, take no more than 30 seconds in between exercises. Once you finish the last exercise in the circuit, rest 1-2 minutes. Do 4-5 sets.

- Pull Ups x 10
- Dips x 15
- Hanging Leg Raises x 10 
- Step Ups x 10 (each leg) 
- Explosive Push Ups x 15
- Burpees (no push up or jump) x 10

- Hold the bar with your palms facing away from you
- Engage your scapula
- Pull yourself up keeping your elbows tight to your body
- Pause at the top squeezing your lats your
- Lower back down with control  until your arms are fully extended

Modifications: use a resistance band to assist with the movement. You can do bodyweight rows using a TRX or rings. You can do jumping pull ups

Pull-ups

- Grab the parallel bars and support your body up with straight arms
- Lower your body by bending your elbows while leaning slightly forward
- Lower down until your shoulders are at 90 degrees or slightly below 
- Press your body back up to the starting position keeping your core tight and flexing your triceps at the top 

Modifications: shorten the time range it motion or do bench dips instead

Dips

- Hanging from the bar, with scapula engaged 
- Keeping your feet together and legs as straight as possible, raise your legs up to 90 degrees or slightly above 
- Lower legs back down with control which well help you avoid swinging back and forth 
- Really try and raise and lower as much as you can with your core. The hip flexors are will definitely be firing but keeping that mind body connection to the core will help make it more of a core exercise rather than a hip flexor exercise

Modifications: 
- do hanging knee raises 
- if you don’t have a pull up bar or you have a hard time hanging onto the bar, then do dip bar leg raises or knee raises

Hanging Leg Raises

- Use a bench, plyo box or something sturdy
- Start with one foot on the box and good posture
- Drive through the heel of the foot that's on the box to stand tall
- Make sure to drive your knee outward and keep your chest up
- Lower down with control leaving that same leg on the box and repeat

—10 reps each leg—

*Try not to use your arms or the leg that's on the ground. Really try and make the leg that's on the box do all of the work

Modifications: use a lower box or bench. The lower it is the easier it will be

Step-ups

- Start in a push up position. Shoulders over the wrists, core engaged, and feet together
- Lower your chest down to the ground to keeping your elbows tight to your body
- Lightly touch your chest to the floor then explode out of the bottom of the push up lifting your hands off the ground
- Land softly and go into your next rep

*Use some sort of padded surface to protect your wrists

Modifications: shorten the range of motion and or use an elevated surface

Explosive Push-ups

- Place your hands on the floor
- Hop back bringing your body to a high plank 
- Jump feet back under your hips and then stand to full extension

Modifications: instead of jumping back into the high plank and jumping back in, just step back and then step back in to stand tall

Burpees (no push-up or jump)

Bodyweight Circuit

Tabata Core Finisher: Perform the exercise below for 20 seconds followed by 10 seconds of rest. Do 8 total sets.

- Tuck Up to V Up

- Start in the hollow body position. Feet together, toes pointed, quads flexed, lower back pinned to the ground and arms extended overhead 
- Sit up while bringing your knees to your chest and touch your hands together underneath your legs
- Lower back down with control then go right into a V up keeping a strong hollow position reaching up for the toes as best you can
- That’s  1 rep

Modifications: keep your feet on the ground when you start and in between each rep so you’re not holding the hollow position the whole time

Tuck Up to V-up

Tabata Core Finisher

W1/D5 Calisthenics

This workout is deceiving ! In a good way, looks easy but kicks you in the rear-side after the 1st two sets…. Loved it.

Rumi

Duncan

The Push-up into the Row was brutal after the third set 🔥 busted a good sweat it’s been a while 😮‍💨

Ignacio Araiza III

W1/D1 Dumbbell HIIT

Ohhh my days!! this HIIT is on a total different level 😃🥹

Zeidan 

Loved every minute of it 🤛👍❤️‍🔥

Jo🌸

I could only get three rounds in. I am rinsed!

David Dickinson

W1/D2 Bodyweight HIIT

One mile on the treadmill.  Foam rolling and mobility stretches.

Did the cardio interval session. No row machine so alternated jumping rope and burpees. Got the heart going. 💗

Did W1D3 of the 6 week Shred challenge and it was 💲💲💲👊🔥👊🔥👊🔥

W1/D3 Mobility/Active Recovery

Elnaz

Tyler Mistelbacher

2x 10 min rounds is quite short, I added a 3rd AMRAP for a 47 min workout

Sunnee

W1/D4 Dumbbell AMRAP’s

Just the right workout after having to have a couple of days off due to a big knocking me off my feet

Absolute killer...especially when done after d5🙈🙈... what was I thinking🥵🤣🙈

W1/D6 Cardio/Core

I ran for 50 minutes on my Max Trainer M7 instead of resting.

W1/D7 Rest Day

Nate

SHEEEESHHH—1 round of that ab finisher was no joke; for the main workout, never imagined 5 exercises could torch me so good 😵

Isaac

W2/D1 Dumbbell HIIT

Sovi

Intense but I loved it.... the finisher got me all shaking🥵👍💪

Great work out perfect pace ! Use of timers keeps me from being distracted and is an awesome tool 🤙🏼

Pete

W2/D2 Bodyweight HIIT

Fast paced walk, about 4km and streching afterwards👍

W1/D5 Calisthenics

Community

More workouts from JTM FIT