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THE ULTIMATECALISTHENICS WORKOUTBonus PDF FileBy: Mike Romaine

Copyright NoticeNo part of this report may be reproduced or transmitted in any form whatsoever, electronic, ormechanical, including photocopying, recording, or by any informational storage or retrievalsystem without expressed written, dated and signed permission from the author. All copyrightsare reserved.Disclaimer and/or Legal NoticesThe information provided in this book is for educational purposes only. I am not a doctor andthis is not meant to be taken as medical advice.The information provided in this book is based upon my experiences as well as myinterpretations of the current research available.The advice and tips given in this course are meant for healthy adults only. You should consultyour physician to insure the tips given in this course are appropriate for your individualcircumstances.If you have any health issues or pre-existing conditions, please consult with your physicianbefore implementing any of the information provided in this course.This product is for informational purposes only and the author does not accept anyresponsibilities for any liabilities or damages, real or perceived, resulting from the use of thisinformation.

THE ULTIMATE CALISTHENICSWORKOUT ROUTINE & GUIDES.H.I.E.L.D. Basic Training: Level OneTraining Volume:3-5 days per week with the option to program MMA, Parkour, or Off-Day“Active” Cardio on top of the 3-5 programmed.**Also remember you can add and scale any part of this program with theabove resources.**Explanation:You can perform this specific workout 3-5 times a week. I then program inactive off-days, MMA, parkour training, and even long distance runs. Feel freeto do the same. The diversification is safe to take upwards of six days a week,but I do suggest taking at least one full day of rest (although walking is stillfine).Getting Started:**Don’t forget to warm-up and stretch**

*This can be done as a circuit or supersets, and can all be scaled whereneeded.*Jumping Jacks:3 10Mountain Climbers:3 10Lying Leg Raises:3 10The Workout:*This can be done as a circuit or supersets, and can all be scaled whereneeded.*Push Ups:3 10Dips:3 10Pull-Ups:3 10Air Squats:

3 10S.H.I.E.L.D. Agent: Level TwoTraining Volume:3-5 days per week with the option to program MMA, Parkour, or Off-Day“Active” Cardio on top of the 3-5 programmed.**Also remember you can add and scale any part of this program with theabove resources.**Explanation:You can perform this specific workout 3-5 times a week. I then program inactive off-days, MMA, parkour training, and even long distance runs. Feel freeto do the same. The diversification is safe to take upwards of six days a week,but I do suggest taking at least one full day of rest (although walking is stillfine).Getting Started:**Don’t forget to warm-up and stretch***This can be done as a circuit or supersets, and can all be scaled whereneeded.*Burpees:3 5Inch Worms:3 10

Plank Holds:3 60 secondsThe Workout:Workout Total Reps:(To be performed in Individual Sets, Supersets or as a Circuit with multiplerounds)Pull Ups: 50Dips: 50Sit Ups: 50Lying Leg Raises: 75Air Squats: 75Push Ups: 100Lunges: 100Avenger Basic Training: Level ThreeTraining Volume:3-5 days per week with the option to program MMA, Parkour, or Off-Day“Active” Cardio on top of the 3-5 programmed.**Also remember you can add and scale any part of this program with theabove resources.**

Explanation:You can perform this specific workout 3-5 times a week. I then program inactive off-days, MMA, parkour training, and even long distance runs. Feel freeto do the same. The diversification is safe to take upwards of six days a week,but I do suggest taking at least one full day of rest (although walking is stillfine).Getting Started:**Don’t forget to warm-up and stretch***This can be done as a circuit or supersets, and can all be scaled whereneeded.*Muscle Up Practice**Work on form even if you cannot yet perform. Add in clap pull ups or jumpingif you’re looking to work on muscle up progression**3x FailureWall Climbs:3 10L-Sit Hold5 30 secondsThe Workout:Workout Total Reps:

(To be performed in Individual Sets, Supersets or as a Circuit with multiplerounds)Handstand Push-ups: 50Hanging Leg Raises: 75Pull Ups: 100Lunges: 100Sit Ups: 100Pistol Squats: 100Dips: 125Push Ups: 200Avenger Training: Level FourTraining Volume:3-5 days per week with the option to program MMA, Parkour, or Off-Day“Active” Cardio on top of the 3-5 programmed.Explanation:You should perform this program 4 times a week. I then program in activeoff-days, MMA, parkour training, and even long distance runs. Feel free to dothe same. The diversification is safe to take upwards of six days a week, but Ido suggest taking at least one full day of rest (although walking is still fine).Day One/Circuit One

Getting Started:**Don’t forget to warm-up and stretch***This can be done as a circuit or supersets, and can all be scaled whereneeded.*Jumping Muscle Ups:3 10L-Sit Hold5 30 secondsThe Workout:Four Total Rounds:Wall Climbs: 10Pistol Squats: 10 each legHandstand Push-ups: 15Clapping Pull Ups: 20V-Ups: 20Pseudo Push Ups: 25Day Two/Circuit TwoGetting Started:

**Don’t forget to warm-up and stretch***This can be done as a circuit or supersets, and can all be scaled whereneeded.*Jumping Muscle Ups:3 10L-Sit Hold5 30 secondsThe Workout:Four Total Rounds:Burpees: 10Jump Squats: 10Handstand Push-ups: 15Typewriter (Side to Side) Pull Ups: 20Hanging Leg Raises: 20Decline Push Ups: 25Day Three/Circuit ThreeGetting Started:**Don’t forget to warm-up and stretch**

*This can be done as a circuit or supersets, and can all be scaled whereneeded.*Jumping Muscle Ups:3 10L-Sit Hold5 30 secondsThe Workout:Four Total Rounds:Wall Climbs: 10Jumping Lunges: 10Handstand Push-ups: 15Chin Ups: 20Windshield Wipers: 20Clapping Push Ups: 25Day Four/Circuit FourGetting Started:**Don’t forget to warm-up and stretch**

*This can be done as a circuit or supersets, and can all be scaled whereneeded.*Jumping Muscle Ups:3 10L-Sit Hold5 30 secondsThe Workout:Four Total Rounds:Burpees: 10Box Jumps: 10Handstand Push-ups: 15Chest To Bar Pull Ups: 20Sit Ups: 20Diamond Push Ups: 25

Advanced Avenger: Level Five**ADVANCED MOVEMENTS TO PROGRESS TO**This is a bonus training that can be added on top of your regular training atthe Level 3-4 Program, OR on active off days, MMA, parkour, or cardio days.**These are movements I perform to help me progress with scaling. These donot ALL have to be performed, but are options for progressing in your specificmovements. I also went over some of these things in the scaling section inmuch less detail.**One Arm Pull Up Practice:Step one will always be performing regular, strict pull-ups. Prior to those youcan use the scaling techniques we talked about above.Perform One Arm Pull-Ups either with a band, or assisted, while using yourother arm to hold the wrist performing the movement.Eventually progress to strictly holding your wrist while performing.Front Lever Practice and Progression:Stage One: Tucked Front LeverGrab the bar within overhand grip. Pull your legs and hips up, at the same time,while leaning back. Your back should be rounded and your body tucked up

into as much of a ball as you can possibly be. And, although your back isrounded, you want it approximately parallel to the ground.Stage Two: Tucked LeverFirst things first: start in the tucked lever position. Instead of immediatelyrounding your back, now you’re going to attempt to straighten it. It shouldform a straight line almost parallel with the ground. At the same time, pullyour shoulder blades back in retraction. Open your legs up slightly so yourthighs are perpendicular with your body. This opening up increases theleverage you’re able to create.Stage Three: Single Bent Leg Front LeverStart from the tuck lever with both your legs tucked in as hard as you can.Now attempt to extend one leg, but keep the knee bent. The lower leg will beperpendicular to the ground, but your hip will be opened up completely. (Yourleg is still bent but one is out and your toes are now facing the floor) Nowalternate legs between your sets.Stage Four: One Legged Front LeverStart again from the tucked front lever position. Extend one leg out completelystraight. The other leg will be tucked in hard to the chest. Now alternate legsbetween your sets.Stage Five: Single Bent Leg Single Straight Leg Front LeverStart in the tucked front lever position. Extend one leg out completely straight.Attempt to keep the other leg is partially untucked. Now alternate legsbetween your sets.Stage Six: The Front LeverYou made it!

Starting from the tuck lever position, and keeping both legs together, slowlyextend them out at the hips and knees until they are completely straight. Yourentire body will form one straight line parallel to the ground. Pull down hardwith the hands and the lats.Human Flag Practice and Progression:Step One: Hand PlacementYour top hand is going to be placed with your thumb facing down in anoverhand grip (like you’re pouring out of a can) and your bottom hand will beplaced with your thumb facing upwards in an underhand grip.Try to think of yourself pulling hard with your top and pushing hard with yourbottom hand.Typically if you are right handed your right hand is going to feel mostcomfortable on the bottom, and if you are left handed your left hand will feelbest on the bottom.Step Two: Chamber HoldGrasp the pole as described above, then jump and kick your legs to lift yourhips into the air. It’s sometimes helpful to try to overshoot the kick up whenstarting out, as it’s often higher than it seems. Keep your knees pulled in closeto your body. Hold this position for time, trying to keep both arms fullyextended. Remember that your hips should remain just above shoulder height,and don’t forget your “push-pull” we talked about in hand placement.Step Three: Vertical FlagStart from the chamber hold position and carefully extend your legs in the airand hold them there for time. Aim to stay as vertical as possible in thebeginning, eventually working toward more of a diagonal angle. Remember,the closer your legs and torso are to the pole, the better your leverage will be.

Step Four: Bent Knee FlagOnce you can hold the vertical flag for around 10 seconds, you can worktowards lowering your hips down with one or both legs in a tucked position.Of course, you can experiment with different leg positions to find what worksbest for you.Step Five: Human FlagThere are basically two ways to get into position for your human flag: from thetop down or from the bottom up. For the sake of this book, I’m going to beteaching you the method that is almost always considered easier.Top-Down: Start from a vertical flag, then lower yourself into the full humanflag position, gradually transitioning in order to maintain control and easeyourself into a full hold.Planche Hold Practice and Progression:Step One: Tucked Wide Elbow PlancheStart by placing your hands on the ground, slightly turned outward to protectyour wrists. Bring your elbows to hip height, find a place on your elbows to putyour hips on which feels comfortable for you. Slowly start leaning forwardwhile tucking in your legs to about a 90 degree angle. Find your point ofbalance while keeping your elbows turned inwards and hold it for time. Holdthis position until you can successfully hold 30 seconds for multiple sets.Step Two: Straddle Elbow PlancheStart by placing your hands on the ground, slightly turned outward to protectyour wrists. Bring your elbows to hip height, find a place on your elbows to putyour hips on which feels comfortable for you. Slowly start leaning forwardwhile keeping your feet apart as much as possible (the closer they are themore difficult it is). Find your point of balance while keeping your elbows