This routine is to combine lifting and calisthenics into one. It is one way of doing it and how I like to divide it up. You can be advanced at calisthenics but novice at weightlifting or vice versa. Notes on core work(abs) and conditioning: You can do conditioning after or before the workout I recommend
Low intensity steady state cardio or LISS can be defined as cardiovascular exercise such as jogging, walking, etc done for 30-60 minutes at a rate of 60% of the maximal heart rate. High intensity interval training or HIIT (not to be confused with HIT bodybuilding training) is doing an exercise (burpees or sprints) at a
4AM – Rise and shine! Tyson done long periods of stretching, before doing 10 interval sprints and 10 box jumps. 4.30AM – 3-4 mile run, followed by a mile-long walk. 5.30 AM – Shower and back to sleep 10 AM – Rise and shine once more! Tyson awoke to oatmeal for breakfast, accompanied by milk.
This can also apply to pull ups. I can do 22 dead hang chin ups and 5 one armed chin ups. So I know them well. 1. I cannot do 1 chin up/1 pull up First thing you do are these two movements: The Australian Pull-up. The “Negative” Chin Up. Where you put a box
1. 6 miles/300 push ups For 6 rounds: Run 1 mile Do 50 push ups 2. 100 Burpees for Time 3. 150 Push ups With 50 lbs For 15 Rounds: 10 Push ups with 50 lbs Rest 45s For more a challenge do it in <15 rounds. 4. The Murph Run 1 Mile 100 Pull