My health and general fitness are important to me.

Goals

10 reps of advanced pushups
10 pull ups
10 pistol squats
10 hanging leg
Hold crow pose for 20 seconds

Programming

As of 2020-01-08, I am going to use the Beginner Calisthenics Full Routine from Minus the Gym. This involves doing 3 days a week of push, pull, squat, and hinge. And optionally working on technique the other days. He recommends doing it as a circuit to get cardiovascular exercise at the same time.

Warm-Up 2 minutes of cardio, choose 1:

Jumping jacks
Burpees
Mountain climbers
Jump rope

Pull

Bent-leg bodyweight rows with dip bar x10
Straight-leg bodyweight rows with dip bar x10
Pull up negatives x5
Assisted pull-ups (with resistance band) x10
Pull-ups x10
Tucked front-level pull-ups

Squat

Half squat (thighs almost parallel) x30
Full squat x30 (optional calf raise)
Hop squat x20 (target not listed in video but I’ve put 20 here to match what he says for lunges)
Lunge x20
Switching lunges
Tuck-jump squats

Push 10 reps

Wall push-ups
Incline push-ups (use stairs, chair, etc)
Standard push ups
Diamond push-ups
Archer push-ups
Clapping push-ups

Hinge 10 reps

Lying Tucks (lying on the floor with legs extended, tuck your knees into your chest)
Lying leg raises
Hanging knee raises
Hanging leg raises
Inverted leg raises (headstand with leg ‘raises’)

Cooldown

Move around, do something very light, don’t just sit on the couch.

Logs

2020-01-21

Things went a bit pearshaped on me. The last exercise gave me DOMS for several days, which threw off my next scheduled plans, and I handled it extremely poorly. My pushing and pulling need the most improvement, and finding good ways to trigger that is proving difficult.

2020-01-08

My conditioning is quite poor. I could not complete even 3 full rounds. Unfortunately, I wasn’t able to fully challenge myself from a strength perspective because I was so gassed. Legs and abs were challenged, but pushing doesn’t seem to have been as challenged as I’m not really experiencing DOMS in that area, although it definitely feels different. Pushups are going to be a tricky progression, as it seems I have really plateaued in the 3-5 range.