This simple but effective street workout routine is designed to strengthen your full body with only four calisthenic exercises. It targets your upper body, legs and abs. The routine is a combination of two controlled and two explosive exercises. The goal isn’t speed, but it’s control. The more controlled you perform the exercises, the more effective they are.
Your cardio will also benefit from this workout routine, because it involve explosive moves and no rest in between the four exercises. The idea is that you can recover from the explosive moves, while you perform the more stable and controlled moves.
Like many street workout programs, you can perform this routine almost anywhere. All you need is a high bar.
Non-stop calisthenics workout program
Set a timer for 10 minutes (or more) and perform the following non-stop calisthenics routine:
- Hanging leg raise (10 reps) – start with straight raises and switch to oblique raises in the second round.
- Walking lunges (20 steps)
- Clapping push-ups (10 reps)
- Squat jumps (30 seconds)
Warm-up and Recovery
The above calisthenics workout program can be classified as a High-intensity interval training (HIIT). The great thing about HIIT is that you get the same workout benefits within 10 minutes as you would go running for half an hour for instance.
Experts advice to take at least 24 hours of rest to recover from HIIT and do them no more than three times a week. Also, make sure to do a proper warming-up before you hit your max.
Read more about muscle recovery and the required rest.