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4-Week Body Transformation

Calisthenicmovement Full Body Workout

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M

Created by

Meow

Workout Breakdown

Workout

Chinups & Dips

1

Chinups

1 set × 5-10 reps

2

Dips

1 set × 5-10 reps

3

Chinups

1 set × 5-10 reps

4

Dips

1 set × 5-10 reps

5

Chinups

1 set × 5-10 reps

6

Dips

1 set × 5-10 reps

7

Chinups

1 set × 5-10 reps

8

Dips

1 set × 5-10 reps

50 % Max Pushups

1

50 % Of Max Pushups

1 set × 5×10-20 reps

50% Max Rows

1

50% Of Max Rows

1 set × 5×5-10 reps

Hollow Body & Arched Back

1

Hollow Body Hold

1 set × 30-60s

2

Arched Back

1 set × 30-60s

3

Hollow Body Hold

1 set × 30-60s

4

Arched Back

1 set × 30-60s

5

Hollow Body Hold

1 set × 30-60s

6

Arched Back

1 set × 30-60s

Split Squat & Glute Raise

1

Bulgarian Split Squats - Left Leg

1 set × 10-15 reps

2

Glute Ham Raise - Left Leg

1 set × 10-15 reps

3

Bulgarian Split Squats - Right Leg

1 set × 10-15 reps

4

Glute Ham Raise - Right Leg

1 set × 10-15 reps

5

Bulgarian Split Squats - Left Leg

1 set × 10-15 reps

6

Glute Ham Raise - Left Leg

1 set × 10-15 reps

7

Bulgarian Split Squats - Right Leg

1 set × 10-15 reps

8

Glute Ham Raise - Right Leg

1 set × 10-15 reps

9

Bulgarian Split Squats - Left Leg

1 set × 10-15 reps

10

Glute Ham Raise - Left Leg

1 set × 10-15 reps

11

Bulgarian Split Squats - Right Leg

1 set × 10-15 reps

12

Glute Ham Raise - Right Leg

1 set × 10-15 reps

13

Bulgarian Split Squats - Left Leg

1 set × 10-15 reps

14

Glute Ham Raise - Left Leg

1 set × 10-15 reps

15

Bulgarian Split Squats - Right Leg

1 set × 10-15 reps

16

Glute Ham Raise - Right Leg

1 set × 10-15 reps