Beginner Easy Bar Body Weight Workout Calisthenics (10+ Exercises) Outdoor Routine Training
The Beginner Bar Workout involves many body weight exercises, and may require training and assistance in order to perform all exercises correctly.
Warm-up 6-10 minutes. Consisting of a riding a bicycle to the park, jogging, burpees, performing jumping jacks, jump roping or a combination of similar exercises. Continual motion, warm up body and develop a sweat.
The workout involves several major exercises, and one is free to do them in a circuit, performing the circuit two to three times, or concentrate on one exercise at a time. Load, Repetitions, Rest Time, and Sets depend on your exercise goals.
The Basic set aim is 3, performing 8-12 Repetitions per set. Rest up to 60 seconds between each set and then move onto the next set or exercise. Performing the circuit will be easier than performing each exercise 2-3 times in a row. #5 and #6 May be performed half as many repetitions 4-6. #1 Jumping jacks may be performed for high repetitions or for a time period. #10 Plank is best performed for a timed period.
1. Jumping Jacks
2. 0:20 Push-Ups, Progress to standard form
3. 0:56 Back Rows
4. 1:16 Sit-Ups
5. 1:30 Ladder Climb
6. 1:44 Horizontal Ladder Cross
7. 1:54 Dip Progression Exercises
8. 2:18 In & outs
9. 2:24 Bicycles
10. 2:30 Plank
11. 2:40 & 3:05 Assisted Chin-Ups – May place these elsewhere in the list, so they are not back to back
12. 2:52 & 3:24 Assisted Pull-Ups – May place these elsewhere in the list, so they are not back to back
Music: Chops – No Pressure (Instrumental) 2004
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