Download Intermediate Calisthenics - Superhuman Rising PDF

TitleIntermediate Calisthenics - Superhuman Rising
TagsVeganism Salad Physical Exercise Physical Fitness Dieting
File Size34.1 MB
Total Pages33
Document Text Contents
Page 1

`

Intermediate
Calisthenics

Frank Medrano

SuperHuman
Rising

Page 2

TABLE OF CONTENTS

1. INTRODUCTION
2. WHY SUPERHUMAN
3. WHY CALISTHENICS
4. PROGRESSIVE CALISTHENICS
5. QUALITY VS QUANTITY
6. SORENESS AND RECOVERY
7. ACTIVE REST DAY
8. HOW TO GAIN STRENGTH
9. PLANNING YOUR TRAINING
10. WARMING UP
11. MOMENTUM
12. BREAKING TROUGH
13. CALISTHENICS GRIND
14. HARD BODY
15. KILLER LEG CIRCUIT
16. BARS OF GLORY
17. SUPPLEMENTAL ROUTINES
18. FAT BURNER CIRCUIT
19. THE ENDURANCE QUEST
20. BUILDER FORMULA
21. SPECIALTY TUTORIALS
22. FINISHING STRONG
23. COOLDOWN AND RECOVERY
24. CLOSING THOUGHTS
25. NUTRITION BONUS

Page 16

MAX REPS
4 sets

4 dEM
O

rest 2 MIN

HARD BODY

KOREAN DIPS

4 sets

3 dEM
O

rest 2 MIN

HANDSTAND
PUSH-UPS

4 sets

1 dEM
O

rest 2 MIN

PULL-OVERS

4 sets

2 dEM
O

rest 2 MIN

L-SIT / V-SIT HOLD

4 sets

5 dEM
O

rest 2 MIN

FRONT LEVER
SWING / HOLD

https://www.youtube.com/watch?v=au6E8R_lxQc
https://www.youtube.com/watch?v=C3myjy3np7I
https://www.youtube.com/watch?v=ZZRJfYeZfto
https://www.youtube.com/watch?v=ZsIdvmwVxWM
https://www.youtube.com/watch?v=8jYKFsOt36Y

Page 17

4 dEM
O

KILLER LEG CIRCUIT

30 REVERSE LUNGES
15 TIMES EACH LEG

3 dEM
O

30 DUCK WALKS
2 STEPS FWD

2 STEPS BACK

1 dEM
O

30 SQUAT JUMPS
HIGH AS POSSIBLE

2 dEM
O

30 SQUATS WITH
CALF RAISE

5 dEM
O

30 ALTERNATING
SPLIT SQUAT JUMPS

WARM UP WITH
A 5 MINUTE JOG

CIRCUIT EXECUTION

PERFORM ROUND 1

Exercise 1 | No Rest
Exercise 2 | No Rest
Exercise 3 | No Rest
Exercise 4 | No Rest
Exercise 5 | No Rest
Rest 1-3 Minutes

PERFORM 3 MORE
ROUNDS!

4 ROUNDS

http://youtu.be/4b7mQyKw640?t=6s
http://youtu.be/4b7mQyKw640?t=18s
http://youtu.be/4b7mQyKw640?t=32s
http://youtu.be/4b7mQyKw640?t=53s
http://youtu.be/4b7mQyKw640?t=1m3s

Page 32

This is what works for me and it may
work for you. I believe the foundation
of any healthy and successful diet is
consistency. You need to train hard and
stick to a solid diet at least 90–95% of
the time to get the results you want.
The best way to keep this consistency is
to pick nutritious foods you look forward
to eating every day. Enjoy your diet and
you will have no problem sticking with
it. Remember to keep your eyes on the
prize and to focus on your goals: getting
toned, healthy and fit! Most importantly,
listen to your body, drink lots of water,
get at least eight hours of sleep every
night, and stick to your workout plan!

WRAP UP

“FOCUS ON THE BIG THREE& TRAINING, DIET AND RECOVERY.”

PROGRESS, NOT PERFECTION
Some individuals will feel that if they cheated
on their diet for a meal, that the entire
program is blown. Here is how the thought
process proceeds: “Well, I just messed up,
so I might as well eat whatever I want and
start over next week.” Keep in mind that your
program is about progress, not perfection.
You want to maintain a diet and program that
can become a lifestyle. Just get right back on
track and keep going instead of continuing a
pattern that will pull you away from your goals.

Remember, this program is all about progress,
not perfection. The goal is for you to make
gradual lifestyle changes that will help you get
into better physical shape and health. Day by
day, week-by-week, one “step” at a time,
keep making progress.

NUTRITIONAL BONUS

Page 33

THANK YOU FOR PURCHASING AND READING

intermediate CALISTHENICS: SUPER HUMAN RISING

“SUCCESS DOES NOT COME TO YOU, YOU GO TO IT!”

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The advice of a medical professional should be sought before participating in any physical activity or exercise program. Participation in physical exercise or training activities outlined in this eBook, you do so entirely at your own risk. The author and
publisher shall in no event be held liable to any party for any direct, indirect, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of this material, which is provided “as is”, and without warranties.

Physical exercise can be strenuous and subject to risk of serious injury (including but not limited to musculoskeletal injury, spinal injuries, abnormal blood pressure responses, and rare instances heart attack or death), it is urged that you obtain
physical examination from a doctor before using any exercise equipment or participating in any exercise activity. Any recommendation for changes in diet including the use of food supplements are your responsibility and you should consult a
physician prior to undergoing any dietary or food supplement changes. Results will vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.

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