Calisthenics Circuit

Introduction

Training circuit combining pull-ups, dips, push-ups, abs, squats and plank for complete conditioning.

Anatomy and Muscles Worked

• Primary muscles: whole body, cardio, muscular endurance

Step-by-Step Instructions

1. 10 pull-ups.
2. 20 dips.
3. 30 push-ups.
4. 15 hanging leg raises.
5. 20 bodyweight squats.
6. 60-second plank.
7. 2-min rest between rounds. 3 to 5 rounds.

Recommended Sets and Reps

• 3 to 5 rounds with 2-min rest

Common Mistakes

• Sloppy technique: always prioritize movement quality.
• Progressing too fast without mastering form.

Safety

Adapt rep count to level. Complete warm-up required before circuit.

Variations

• Easier versions for beginners
• Advanced versions for progression

Target Audience

Practitioners of all levels with adapted progression.