I did a fantastic bodyweight drill this Saturday afternoon, and I really want to share it with you, guys. It’s a full-body workout of moderate-intensity that requires some good cardio and muscular endurance.
The workout duration is around 1 hour and 30 minutes, break time included, so it’s not meant for someone in a rush to finish quickly. The intensity gradually adds up. You will probably experience calf and upper-body soreness the days after. You will definitely burn many calories and speed up your metabolism. So let’s go!
Complete Total Body Workout
- 30 min moderate run
- 20 min Jump Rope in 3 sets of 4, and 8 minutes (1 min break time between sets)
- Pushups: 20 -> 18 -> 16 -> … -> 2 reps (110 reps in total)
- Diamond Backward Pushups: 20 -> 18 -> 16 -> … -> 2 reps (110 reps in total)
- Pull-ups: 10 -> 8 -> 6 -> 4 -> 2 (30 reps in total)
- Chinups: 10 -> 8 -> 6 -> 4 -> 2 (30 reps in total)
There was a total volume of 50 minutes of cardio training, 200 pushups and 60 pull-ups. I began by running and moved to Jump Rope, which was of a slightly higher intensity and pace than my 30 minutes jog. I covered around 6 km or approx 3.5 miles and took a rest of 3 minutes before jumping the rope. The running pace was relatively moderate or easy for me as I could breathe comfortably during the whole stretch.
As said, I split my 20 minutes Jumping Rope session into sets of 4, 8 and then another 8 minutes of continuous and constant jumps. The pace was moderate-intensity, but it felt a bit more intensive than my running. And that’s about it regarding cardio and perhaps a little leg training, especially calves. By the way, I played some good tracks on my wireless speaker during my rope jumping, something that goes in harmony with the jumping, like a dance.
I finished with an upper calisthenics pyramid workout, starting with the highest reps and incrementally decreasing the rep interval by 2. The break time was short, maximum 90 seconds between sets. In the end, I accumulated a total volume of 220 pushups and 60 pull-ups. Not much, but considering the training before, it was sufficient. My muscles really felt it as the rest time was quite short.
I burned a lot of calories and trained my muscles pretty well. It’s an extensive workout routine but not that hard to deal with. It’s based on my training philosophy (read the article: 6 Commandments for a Right Training Philosophy). If you have any questions about how you can adjust it to fit your needs, email me at any time. For more, check out my programs.
Why this Moderate Running and Jump Rope Pace?
Without overcomplicating things, I intended to power the movement by using oxygen and body fat and it requires an oxidative phosphorylation metabolic process to do that effectively.
Plus, I wanted to make it a relaxing and enjoyable training that eventually fuels me with energy and joy rather than feeling beaten to the ground. The goal was not to overload the heart by any means.
Why Backward Pushups and Basic Pull-ups?
Together, they recruit the whole upper-body muscles to really train them more functionally. Backward pushups, according to science, employ the triceps, pecs and mid muscles to a higher degree, making it feel harder on the muscles, thus better. I know for a fact that very few out there even try this pushup variation.
The standard pull-up (pronated grip) is harder because there is less bicep activation in the movement. So I included chinups to compensate and get more bicep work! Supinated and pronated pull-ups complete each other. You can check out my science-based pdf document about muscle activity during various fundamental movements here: Muscle Activation Guide During Calisthenics Movements.