A. Larosa - Core Daily Calisthenics Circuit 1 [PDF]

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A. Larosa - Core Daily Calisthenics Circuit 1 Perform the Core Circuit a minimum of 3 times per week and up to 5 times per week. Equipment needed for this Circuit: -Pull-up Bar

Beginner Core Circuit: 8 Repetitions of Knee Raises (Hanging at the bar) 10” Hanging L-sit (at the bar) 8 Tuck ups 10” Hollow Body Position 20” Side Plank (10” Each Side) 10” Elbow Plank 10” Straight-Arm Plank 10” Arch Body. Rest Period between sets: 3 Minutes. Repeat for a Total of 2 or 3 Sets.

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A. Larosa - Core Daily Calisthenics Circuit 2 Perform the Core Circuit a minimum of 3 times per week and up to 5 times per week. Equipment needed for this Circuit: -Pull-up Bar -Swiss Ball (Optional)

Intermediate Core Circuit: 5 Repetitions of Leg Raises (Hanging at the bar) 10” Hanging L-sit (at the bar) 10 Tuck ups 20” Hollow Body Position 30” Side Plank (15” Each Side) 30” Elbow Plank 20” Arch Body 30” Straight-Arm Plank (Better with feet over a Swiss Ball) 10” Arch Body. Rest Period between sets: 3 Minutes. Repeat for a Total of 2 or 3 Sets.

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A. Larosa - Core Daily Calisthenics Circuit 3 Perform the Core Circuit a minimum of 3 times per week and up to 5 times per week. Equipment needed for this Circuit: -Pull-up Bar -Swiss Ball (Optional)

Advanced Core Circuit: 8 Repetitions of Leg Raises (Hanging at the bar) 10” Hanging L-sit (at the bar) 8 Repetitions of Dragonflag 10 Tuck ups 30” Hollow Body Position 30” Side Plank (15” Each Side) 30” Elbow Plank 30” Arch Body 30” Straight-Arm Plank (Better with feet over a Swiss Ball) 30” Arch Body. Rest Period between sets: 3 Minutes. Repeat for a Total of 2 or 3 Sets.

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Exercises Demonstration: Knee Raises (Hanging at the bar – Beginner Program):

Leg Raises (Hanging at the bar – Intermediate Program):

Leg Raises (Hanging at the bar – Advanced Program):

Hanging L-sit (at the bar):

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Tuck ups:

Hollow Body Position:

Side Plank:

Elbow Plank:

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Straight-Arm Plank:

Arch Body:

Dragonflag (Advanced Program):

Grip:

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This workout sheet is not designed to, and therefore does not, provide medical advice. All content, including text, images and information, available in this file are for general informational purposes only. The content is not intended to substitute for professional medical advice, diagnosis or treatment. Please never disregard professional medical advice, or delay in seeking it, because of anything you have read on this workout sheet. Andrea L. shall not be held liable for any damage and/or injury caused by the exercises you obtain from this file. If you do not agree with the statements above, then you should not apply any of the exercises, workout and training plans offered by this workout sheet.

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