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Full Body Home Workout Follow Along
10 Burpees 5 Sets
5-10 Reps of OAP ( Inverted Rows )
Superset
5 Handstand Push ups 10 Sets
20 Weighted Squats 10 Sets
Isometric Chin up Holds for 30-60 with head bangers seconds x 5 Sets
2 Pike Push ups, 2 Diamond Push ups & 2 standard Push ups 1 minute AMRAP x 5 sets
High and low plank shoulder tap 1 minute AMRAP x 5 Sets
Side Squat x Jump ( 3-5 Sets x 10-15 Reps ) on each leg
Glute Bridges ( 5 Sets x 15-20 Reps )
Squat x Lunge ( each leg ) x Jump Squat 1 minute AMRAP x 3-5 Sets
Wall Sit for 1 minutes x 3-5 Sets
Bodyweight Romanian Deadlift 1 minute AMRAP x 3-5 Sets
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My name is Goku Pump, I am the CEO of Senzu 刚™️. I believe in a holistic approach to health that includes calisthenics, a Plant based diet, and free mind. I was raised in both Nigeria and Brooklyn and learn you don’t need a gym membership to be fit. You don’t need short cuts to reach your fitness goals the world is your gym. Hard work, motivation, and dedication is all you need. I’ve been training for 5 years without taking any supplements & steroids. I’ve have proved bodyweight training alone can help build a great physic. Representing the calisthenics community 100%.
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What is calisthenics?
The gymnastic exercises to achieve bodily fitness and grace of movement.