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4-Week Body Transformation

By @Meow

Calisthenicmovement Full Body Workout

https://www.youtube.com/watch?v=vBKS8afomU4&t=317s

Workout

Chinups & Dips
Chinups
5-10 reps

Rest 120 seconds

Dips
5-10 reps

Rest 120 seconds

Chinups
5-10 reps

Rest 120 seconds

Dips
5-10 reps

Rest 120 seconds

Chinups
5-10 reps

Rest 120 seconds

Dips
5-10 reps

Rest 120 seconds

Chinups
5-10 reps

Rest 120 seconds

Dips
5-10 reps
50 % Max Pushups
50 % Of Max Pushups
10-20 reps

Rest 30 seconds

50 % Of Max Pushups
10-20 reps

Rest 30 seconds

50 % Of Max Pushups
10-20 reps

Rest 30 seconds

50 % Of Max Pushups
10-20 reps

Rest 30 seconds

50 % Of Max Pushups
10-20 reps

Rest 30 seconds

50% Max Rows
50% Of Max Rows
5-10 reps

Rest 30 seconds

50% Of Max Rows
5-10 reps

Rest 30 seconds

50% Of Max Rows
5-10 reps

Rest 30 seconds

50% Of Max Rows
5-10 reps

Rest 30 seconds

50% Of Max Rows
5-10 reps

Rest 30 seconds

Hollow Body & Arched Back
Hollow Hold
30-60 s
Arched Back
30-60 s

Rest 60 seconds

Hollow Hold
30-60 s
Arched Back
30-60 s

Rest 60 seconds

Hollow Hold
30-60 s
Arched Back
30-60 s

Rest 60 seconds