Here is a quick whole body workout for you:)
Overview:
10 Pistol Squats or Candlesticks, superset with 10-15 Kettlebell Swings. Rest for 1 min between each superset. Do 3 sets.
If you don't have access to a kettlebell do 20 Jumping Overhead Lunges (with your arms overhead).10 "Psuedo Planche Push Ups(or ring push ups), superset with 5 Gymnastic(strict) Pull Ups. Rest 1 min between each superset. Do 3 sets
Handstand Holds or L-sit to Handstand Holds if you can do them. If not do Handstand Holds or Wall Walkes for as long as you can and superset that with 5 Skin The Cats with holds at the bottom. Do that for 3 set with rest after each superset.
Stretch a little and you are done;) Next time do 4 sets of all the above, then do 5 again after that. Then next time again go back to the 3 sets but increase with at least 1 rep on each exercise and repeat the cycle. If you need more rest between each superset that is fine too, but I think it is good to take the same amount of rest because the you can also decrease rest time as a way of making it harder instead of adding more sets.
Her are some pictures from this mornings workout:
- 1 fot candlesticks, alternating fot 5 reps each side for a total of 10. You can also just do pistol squats.
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Superset with 10- 15 heavy kettlebell swings. I have the awesome Onnit Gorilla :D If you want to read up on proper technique for the kettlebell swings Google StrongFirst kettlebell swings
10 Psuedo planche push ups is a push up where you bring you arms closer to your hips making it harder as you are pushing more of your weight.
Gymnastic pull ups is holding a hollow body position during the pull up with a false grip getting as high as possible. My bar is not very good for this.
L- sit to max time handstand holds, pull your legs towards you and press up to a handstand from a L-sit. this is pretty hard. if you can't do it just sit in a L-sit and hold than kick up to a handstan and just hold for as long as you can. an other option is doing wall walks.
Skin the cat:
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Doing 3 sets of all the supersets it will be a total workout in under 30 min even if you increase reps on some of them. Bonus points if you are doing the workout outside in the sun with your bare feet on planet earth and you shirt off;)
Hope you will try it, feel free to ask questions if you have some.
Be healthy, peace out:D