hello steemers,
Today i am sharing with you a workout routine of my favorite superstar Stephen Amell. Stephen Amell the actor of “The Arrow” does a lot of calisthenics and parkour. You basically need to do what the Arrow does.You will need some equipment. That is a pull up bar, dip bars (or similar like a pair of olympic rings), and running shoes for outdoors, as they will make your workout much easier (more variation).Your routine should include some of these exercises. Pick those that are not too heavy for you, and if some become too easy try a har
Back
- chin ups
- pull ups
- muscle ups
- one armed pull ups
- front levers
- rows on the low bar
- iron cross (static)
Chest and shoulders
- push ups
- one armed push ups
- incline push ups
- handstand (static)
- handstand push ups
- one armed handstand push ups, or static hold
- planche (static)
- planche push ups
- dips
- ring dips
Abs
- leg and knee raises
- crunches
- sit ups
- planks
- dragon holds
- ab wheel
- be creative
legs
- pistol squats
- sissy squats
- lunges
- calf raises
- sprints
- plyometics
- jumps
- balance exercises
- parkour
- sprinter training (youtube, google)
Great bodies have been built after 2–3 years of calisthenics.Keep your workouts short and intense. Don’t do all of the exercises above at once, use common sense and listen to your body. Pick some of them and vary from time to time. Stay consistent. Challenge yourself. Work out with others (street workout) to stay motivated. Add some weight if exercises get too easy -> invest in a chain or belt and add weight plates, or hold a heavy rock with your feet while doing pull ups or similar.
Don’t forget to have fun.