Name: Playbook - JTM FIT - W2/D5 Calisthenics
Uploaded: 2024-03-27T11:08:07.288Z
Duration: 45 min
Description: W2/D5 Calisthenics

Zeidan 

Przemek

James

Killer, did 4/5 while struggled to finish 100 Vups

Nabeel

Another tough workout but I got through it!  #slowprogressisbetterthannoprogress

Vicario Brensley Phillip

OMG.. someone could rebuild me? Great workout!!

Christian

Mark

Rough, but I made it!  Good freaking workout !

Justin

100 V Ups… 100% no fun.. but done and feeling awesome!

Core finisher was brutal for me lol  finished though 👍🏽👍🏽

Jason

Mohamed Kandil

Markus

Tony

This one looked easy and was the exact opposite! Wasn't expecting 100 V-ups!

Jelly

Another awesome and challenging workout , did 4 sets 💪🏻

Roxane

Last round a killer but great workout 🏋️‍♀️ what’s with the 100 rep v-sit up Jay? Am like what the fuk lol 😂

Amanda

💯 V-UPS 😧❓I cheated it. Who didn't 👀? #StayFocusedAndMotivated 🦍 🔥

Snooby Consty

Christopher

Colin Johnson

Great session and minimal rest between all exercises and rounds made it more challenging. Loved the variety and how it flowed

mervyn espie

This one crushed me… last two rounds of jump throughs were no joke… took a while to get the 100 V-ups.. but got ‘em done… abs on🔥🔥🔥👊

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 Body 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.

- Chin-Ups x 10
- Dips x 15
- Explosive Lateral Step Overs x 10 (each leg) 
- Pike Push-Ups x 10-15
- Tuck Jumps x 10
- Jump Throughs x 10

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

Core Finisher: Perform 100 V-Ups as fast as possible with excellent technique!

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 Body 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.

- Chin-Ups x 10
- Dips x 15
- Explosive Lateral Step Overs x 10 (each leg) 
- Pike Push-Ups x 10-15
- Tuck Jumps x 10
- Jump Throughs x 10

- Grab the bar with your palms facing you
- Engage your scapula then pull your body up keeping your elbows close to your body
- Squeeze your lats at the top then lower down with control until arms are full locked out

Modifications: use a band to assist, do jumping pull ups, do TRX or ring bodyweight rows, or prone pull ups

Chin-up

- 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

- Using a bench or low plyo box, stand to the side with one foot on top
- Explosively jump over the bench laterally switching legs as you jump
- Keep your chest tall throughout and be as explosive as possible on each rep

—10 reps each leg—

Modifications: use a lower bench or box and or take out the jump so you would just do regular lateral step overs instead

Explosive Lateral Step Overs

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended, on your toes, and arms locked out. Create a V shape as much as you can
- Lower forward and down so that you essentially create a tripod
- Very lightly touch your head to the ground or come close to it
- Lower dow with control. Do not slam your head on the ground!
- Press through the shoulders back up to the starting position

Modifications: shorten the range of motion

Pike Push-ups

- Start standing with feet about shoulder width
- Hinge at the hips and bring your arms back behind your body
- Aggressively swing your arms forward and up while jumping and bringing your knees up as high as you can
- Try and touch your knees to your elbows
- Land softly and with bent knees
- Hinge at the hips and bring your arms back to the starting position all in one movement and repeat

*Make sure to use a padded surface to take some stress off the knees

Modifications: shorten up the height of your jump. A smaller jump will make this easier. If this is still too difficult, do vertical jumps instead. It's the same starting position but instead of tucking your knees when you jump you keep your legs straight

Tuck Jumps

- Start in the high plank on the parallettes with shoulders over the wrists and core tight
- Jump your feet  forward, tucking your knees into your chest, into a reverse plank position 
- Jump back to the starting position and repeat 

Modifications: 

- Jump through to the reverse plank position then disengage and walk your feet back to the starting position and repeat
- Use higher bars which will make it easier
- If you don't have parallettes you can stack plates on each side the same distance that the bars would be, you can use two low plyo boxes or benches. The bars or whatever you use, should be anywhere from 12-16 inches high

Jump Throughs (Parallettes)

Bodyweight Circuit

Core Finisher: Perform 100 V-Ups as fast as possible with excellent technique!

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead and upper back slightly off the ground 
- Raise your legs and your upper body off the floor, reaching for your toes 
- Lower yourself back to starting position with control and try not to use momentum

Modifications: don’t hold the hollow hold. Still pin your lower back to the ground but place your feet on the ground in between reps. You can also leave your upper half mostly on the ground and lift your legs towards you and then reach for the toes

V-ups

Core Finisher

W2/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 😃🥹

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.

James Nguyen

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

I love these workouts as a supplement to my CrossFit workouts.

Christi Roorda

Elnaz

Tyler Mistelbacher

W1/D4 Dumbbell AMRAP’s

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 💪🏻

Mila Johnson

W1/D5 Calisthenics

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.

Lisa

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👍

W2/D5 Calisthenics

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