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4-Week Body Transformation

Calisthenicmovement Full Body Workout

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

1. Workout

Chinups & Dips

5-10 Chinups

Rest 120 seconds

5-10 Dips

Rest 120 seconds

5-10 Chinups

Rest 120 seconds

5-10 Dips

Rest 120 seconds

5-10 Chinups

Rest 120 seconds

5-10 Dips

Rest 120 seconds

5-10 Chinups

Rest 120 seconds

5-10 Dips

50 % Max Pushups

Rest 30 seconds

Rest 30 seconds

Rest 30 seconds

Rest 30 seconds

Rest 30 seconds

50% Max Rows

Rest 30 seconds

Rest 30 seconds

Rest 30 seconds

Rest 30 seconds

Rest 30 seconds

Hollow Body & Arched Back

30-60s Hollow Hold

30-60s Arched Back

Rest 60 seconds

30-60s Hollow Hold

30-60s Arched Back

Rest 60 seconds

30-60s Hollow Hold

30-60s Arched Back

Rest 60 seconds