THE ULTIMATE CALISTHENICS WORKOUT Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. Disclaimer and/or Legal Notices The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information. THE ULTIMATE CALISTHENICS WORKOUT ROUTINE & GUIDE S.H.I.E.L.D. Basic Training: Level One Training Volume: 3-5 days per week with the option to program MMA, Parkour, or Off-Day “Active” Cardio on top of the 3-5 programmed. **Also remember you can add and scale any part of this program with the above resources.** Explanation: You can perform this specific workout 3-5 times a week. I then program in active off-days, MMA, parkour training, and even long distance runs. Feel free to do the same. The diversification is safe to take upwards of six days a week, but I do suggest taking at least one full day of rest (although walking is still fine). Getting Started: **Don’t forget to warm-up and stretch** *This can be done as a circuit or supersets, and can all be scaled where needed.* Jumping Jacks: 3×10 Mountain Climbers: 3×10 Lying Leg Raises: 3×10 The Workout: *This can be done as a circuit or supersets, and can all be scaled where needed.* Push Ups: 3×10 Dips: 3×10 Pull-Ups: 3×10 Air Squats: 3×10 S.H.I.E.L.D. Agent: Level Two Training Volume: 3-5 days per week with the option to program MMA, Parkour, or Off-Day “Active” Cardio on top of the 3-5 programmed. **Also remember you can add and scale any part of this program with the above resources.** Explanation: You can perform this specific workout 3-5 times a week. I then program in active off-days, MMA, parkour training, and even long distance runs. Feel free to do the same. The diversification is safe to take upwards of six days a week, but I do suggest taking at least one full day of rest (although walking is still fine). Getting Started: **Don’t forget to warm-up and stretch** *This can be done as a circuit or supersets, and can all be scaled where needed.* Burpees: 3×5 Inch Worms: 3×10 Plank Holds: 3×60 seconds The Workout: Workout Total Reps: (To be performed in Individual Sets, Supersets or as a Circuit with multiple rounds) Pull Ups: 50 Dips: 50 Sit Ups: 50 Lying Leg Raises: 75 Air Squats: 75 Push Ups: 100 Lunges: 100 Avenger Basic Training: Level Three Training Volume: 3-5 days per week with the option to program MMA, Parkour, or Off-Day “Active” Cardio on top of the 3-5 programmed. **Also remember you can add and scale any part of this program with the above resources.** Explanation: You can perform this specific workout 3-5 times a week. I then program in active off-days, MMA, parkour training, and even long distance runs. Feel free to do the same. The diversification is safe to take upwards of six days a week, but I do suggest taking at least one full day of rest (although walking is still fine). Getting Started: **Don’t forget to warm-up and stretch** *This can be done as a circuit or supersets, and can all be scaled where needed.* Muscle Up Practice **Work on form even if you cannot yet perform. Add in clap pull ups or jumping if you’re looking to work on muscle up progression** 3x Failure Wall Climbs: 3×10 L-Sit Hold 5×30 seconds The Workout: Workout Total Reps: (To be performed in Individual Sets, Supersets or as a Circuit with multiple rounds) Handstand Push-ups: 50 Hanging Leg Raises: 75 Pull Ups: 100 Lunges: 100 Sit Ups: 100 Pistol Squats: 100 Dips: 125 Push Ups: 200 Avenger Training: Level Four Training Volume: 3-5 days per week with the option to program MMA, Parkour, or Off-Day “Active” Cardio on top of the 3-5 programmed. Explanation: You should perform this program 4 times a week. I then program in active off-days, MMA, parkour training, and even long distance runs. Feel free to do the same. The diversification is safe to take upwards of six days a week, but I do suggest taking at least one full day of rest (although walking is still fine). Day One/Circuit One Getting Started: **Don’t forget to warm-up and stretch** *This can be done as a circuit or supersets, and can all be scaled where needed.* Jumping Muscle Ups: 3×10 L-Sit Hold 5×30 seconds The Workout: Four Total Rounds: Wall Climbs: 10 Pistol Squats: 10 each leg Handstand Push-ups: 15 Clapping Pull Ups: 20 V-Ups: 20 Pseudo Push Ups: 25 Day Two/Circuit Two Getting Started: **Don’t forget to warm-up and stretch** *This can be done as a circuit or supersets, and can all be scaled where needed.* Jumping Muscle Ups: 3×10 L-Sit Hold 5×30 seconds The Workout: Four Total Rounds: Burpees: 10 Jump Squats: 10 Handstand Push-ups: 15 Typewriter (Side to Side) Pull Ups: 20 Hanging Leg Raises: 20 Decline Push Ups: 25 Day Three/Circuit Three Getting Started: **Don’t forget to warm-up and stretch** *This can be done as a circuit or supersets, and can all be scaled where needed.* Jumping Muscle Ups: 3×10 L-Sit Hold 5×30 seconds The Workout: Four Total Rounds: Wall Climbs: 10 Jumping Lunges: 10 Handstand Push-ups: 15 Chin Ups: 20 Windshield Wipers: 20 Clapping Push Ups: 25 Day Four/Circuit Four Getting Started: **Don’t forget to warm-up and stretch** *This can be done as a circuit or supersets, and can all be scaled where needed.* Jumping Muscle Ups: 3×10 L-Sit Hold 5×30 seconds The Workout: Four Total Rounds: Burpees: 10 Box Jumps: 10 Handstand Push-ups: 15 Chest To Bar Pull Ups: 20 Sit Ups: 20 Diamond Push Ups: 25 Advanced Avenger: Level Five **ADVANCED MOVEMENTS TO PROGRESS TO** This is a bonus training that can be added on top of your regular training at the Level 3-4 Program, OR on active off days, MMA, parkour, or cardio days. **These are movements I perform to help me progress with scaling. These do not ALL have to be performed, but are options for progressing in your specific movements. I also went over some of these things in the scaling section in much less detail.** One Arm Pull Up Practice: Step one will always be performing regular, strict pull-ups. Prior to those you can use the scaling techniques we talked about above. Perform One Arm Pull-Ups either with a band, or assisted, while using your other arm to hold the wrist performing the movement. Eventually progress to strictly holding your wrist while performing. Front Lever Practice and Progression: Stage One: Tucked Front Lever Grab the bar within overhand grip. Pull your legs and hips up, at the same time, while leaning back. Your back should be rounded and your body tucked up into as much of a ball as you can possibly be. And, although your back is rounded, you want it approximately parallel to the ground. Stage Two: Tucked Lever First things first: start in the tucked lever position. Instead of immediately rounding your back, now you’re going to attempt to straighten it. It should form a straight line almost parallel with the ground. At the same time, pull your shoulder blades back in retraction. Open your legs up slightly so your thighs are perpendicular with your body. This opening up increases the leverage you’re able to create. Stage Three: Single Bent Leg Front Lever Start from the tuck lever with both your legs tucked in as hard as you can. Now attempt to extend one leg, but keep the knee bent. The lower leg will be perpendicular to the ground, but your hip will be opened up completely. (Your leg is still bent but one is out and your toes are now facing the floor) Now alternate legs between your sets. Stage Four: One Legged Front Lever Start again from the tucked front lever position. Extend one leg out completely straight. The other leg will be tucked in hard to the chest. Now alternate legs between your sets. Stage Five: Single Bent Leg Single Straight Leg Front Lever Start in the tucked front lever position. Extend one leg out completely straight. Attempt to keep the other leg is partially untucked. Now alternate legs between your sets. Stage Six: The Front Lever You made it! Starting from the tuck lever position, and keeping both legs together, slowly extend them out at the hips and knees until they are completely straight.