Full-Body Calisthenics Session
Recovery: 60–90 seconds after each round
Goal: Build strength endurance, muscular balance, and aerobic capacity
Workout Routine
A1) Inverted Row 5×10
A2) Parallel Bar Dips 5×10
A3) Decline Push-Up 5×10
A4) Static Lunge 5×10 per leg
A5) Hanging Knee Lift 5×10
Aerobic Conditioning
10 Rounds
400 m run
400 m recovery walk
The full-body calisthenics session focuses on developing strength endurance and movement control using bodyweight exercises.
This session is ideal for building work capacity, improving muscular balance, and supporting long-term fitness with minimal equipment.
The Breakdown
Each round balances pushing and pulling movements with lower-body work and controlled core training.
The goal is steady, repeatable effort and not rushing through reps.
Rest just enough between rounds to recover while keeping your heart rate elevated. I suggest 60-90 seconds for recovery.
The aerobic conditioning segment improves cardiovascular fitness and reinforces recovery under movement. Use a pace you can maintain in the distance.
Exercises can be found on VGA Wellness YouTube channel
Move Well
Vincent A.
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