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Michael Demo's The Fundamentals for SpeedFit Core Series Programs for Timed Bodyweight Calisthenics Workouts.

View Isometrics Strength Exercises for more.

Michael Demo's The Fundamentals for SpeedFit Core Series Programs for Timed Bodyweight Calisthenics Workouts. View Isometrics Strength Exercises for more.

TIP: START WITH 10 REPS OF EACH EXERCISE (OR 20 SECONDS)

MAINTAIN MINDFUL POWERFUL BREATHS

two legged squat assisted exercise

Single Leg Squat

single leg step back lunge exercise

two legged squat assisted exercise plyo jump

single leg step back lunge exercise

single leg pistol squat assisted exercise

single leg kickback exercise

2 Leg Calf Raises

two leg calf raises exercise

1 Leg Calf Raises

single leg calf raises exercise

Assisted Pull Up

assisted pull up exercise adjustable pull up bar

Wide Grip Pull Up

assisted full body pull up exercise adjustable pull up bar

Assisted Chin Up

assisted chin up exercise adjustable pull up bar

Full Body Chin Up

assisted full body chin up exercise adjustable pull up bar

High Bar Chest Press

bodyweight bar press up chest exercise adjustable pull up bar

Full Body Push Up

assisted full body push up chest press exercise adjustable pull up bar

Spiderman Presses

bodyweight bar spiderman press up chest exercise adjustable pull up bar

Press +Mtn. Cimbers

assisted full body push up chest press mountain climber exercise adjustable pull up bar

Pike Shoulder Press

bodyweight bar pike press up chest exercise adjustable pull up bar

Bands Shoulder Press

shoulder press overhead bands extension exercise adjustable pull up bar

Neutral Grip Pull Up

dip station neutral grip pull up exercise adjustable pull up bar

Chest Flyes w/Bands

resistance bands chest flyes exercise adjustable pull up bar

bodyweight vertical row back exercise adjustable pull up bar

bodyweight inverted row back exercise adjustable pull up bar

Neutral Grip Row

neutral grip row exercise adjustable pull up bar

Hand Stand Press

shoulder press handstand exercise adjustable pull up bar

bodyweight dip bar station dips arm exercise adjustable pull up bar

bodyweight adjustable bar freestanding training station dips arm exercise adjustable pull up bar

Triceps Extensions

triceps extension with bands exercise adjustable pull up bar

bodyweight triceps press exercise adjustable pull up bar

Dip Bar Knee Ups

bodyweight dip bar station knee up crunch abs exercise adjustable pull up bar

bodyweight dip bar station L Sit abs crunch abs exercise adjustable pull up bar

Reverse Abs Crunch

Reverse crunch abs exercise adjustable pull up bar

L Sit abs crunch abs exercise adjustable pull up bar

Hanging Knee Ups

hanging bar knee ups abs exercise adjustable pull up bar

Hanging Side Crunch

hanging side crunch exercise adjustable pull up bar

Toes to bar abs exercise adjustable pull up bar

hanging side crunch exercise adjustable pull up bar

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