Cary's Full Body Calisthenic Program


Here is a great workout I used to increase mental toughness and body endurance.  The workout was given to me by a friend who was a Navy Seal and uses only your body weight.  The workout is done in rounds and in order of the exercises with different movements going away after round three:

Calisthenics Program

Sets                Reps       Exercise

5                35                push-ups
4                40                bent leg crunches
3                30                dips
4                30                flutter kicks (3 count is 1)
3                15                hanging knee-ups (straight)
3                15                hanging knee-ups (obliques)
3                15                body builders (squat thrust with push-up at the bottom)
3                15                wave offs (on stomach doing a continuous superman and freestyle swimming motion, 3 count is 1)
3                20                lunge (each leg)
3                30                squat
4                15                standard pull-up
4                15                wide grip pull-up
4                15                commando pull-up

You should be doing a calisthenic workout at least 1 or 2 times a week.  If you cant do all the pull-ups start with a number of reps that you can handle and then add to it each week.  By the end of 5 weeks you should be able to do the whole program within 30 minutes.  Each week try to cut down your recovery time between each exercise.

Oh! Wow, this is good ideas

Oh! Wow, this is good ideas to workout from mental toughness and body endurance. I have been following your instructions meanwhile I have felt that I also depend on own physical structure and conditions. These instructions are great even, some times it going to hard to do this. I also know that these modules are prepared on average; I have completely doing this, even my friend getting some trouble after completely doing exercise. Especially, after doing dips and bent legs exercise. I don't know the matter, so any suggestions will be appreciated.

Here is a great workout I

Here is a great workout I used to increase mental toughness and body endurance. The workout was given to me by a friend who was a Navy Seal and uses only your body weight. The workout is done in rounds and in order of the exercises with different movements.

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Rounds???

Would one round consist of doing one set of each exercise? Then going back until all sets are completed? Also what is the "Different movements going away after round three?"

Thank you and can't wait to be in shape!

Flutter kick

Flutterkick is when you lay on your back , feet six inches off the ground, then flutter kick like swimming in the pool. Not a wide range on the kick. Short kick about a foot up and down.

Military Workout

Excellent and Useful Calisthenic Workout Program

Donald J Royer Sr
worldwrestlingresource-az

DEFINE EXERCISE

1. WHAT IS FLUTTER KICKS?
2. BODYBUILDERS, WAVE OFFS, COMMANDO PULL UP ?

THANK YOU

flutter kicks

Lay on your back. feet about 3" to 6" off the ground. kick feet up and down like your are swimming. Tighten stomach throughout.