Full Body Gym Calisthenics Circuit
Focus on building fitness and overall strength with a challenging bodyweight circuit in the gym. This full body routine features calisthenics for balanced conditioning.
Warmup
(4)Treadmill Walk
Walk briskly on a treadmill to gradually increase your heart rate.
Arm Circles
Swing arms forward for 20 seconds, then backward for another 20 seconds.
Leg Swings
Swing each leg forward and back, then side to side, to loosen up hips.
Bodyweight Squats (Dynamic)
Perform slow, controlled squats to open hips and activate legs.
Main Workout
(8)Pull-Ups
Grip the bar slightly wider than shoulder-width. Pull up until chin is over the bar. Lower with control.
Push-Ups
Keep your body straight from head to heels, lowering until your chest nearly touches the floor.
Bodyweight Lunges
Alternate legs, stepping forward and lowering until both knees form 90-degree angles.
Bench Dips
Use a bench, supporting your weight with your arms and lowering your body until elbows are at 90 degrees.
Inverted Rows
Lie under a bar, hands shoulder-width. Pull chest toward the bar, keeping body straight.
Plank
Maintain a straight line from head to heels, engaging your core.
Mountain Climbers
From plank, alternate driving knees toward chest as quickly as possible.
Hanging Knee Raises
Hang from a bar and lift your knees toward your chest, controlling the movement back down.
Cooldown
(3)Standing Quad Stretch
Hold foot behind you, stretching the front of the thigh. Switch sides after 30 seconds.
Cross-Body Shoulder Stretch
Pull one arm across your body and hold for 30 seconds each side.
Cat-Cow Stretch
On all fours, alternate arching and rounding your back to gently mobilize the spine.