Plyometrics and Calisthenics: Friends of the Gymless Fit-natic

z101This is a version of an at-home bootcamp, for all those who don’t have a gym to call home. However, you can still do this Calisthenics at the gym, or even if you’re on vacation/business trip and you don’t want to lose all that progress you’ve made. Enjoy!

This workout can be done 3-4 times a week. You shouldn’t be too sore, but you will be greatly fatigued. If you search at YouTube ‘Jumprope exercise routines,’ any of the videos should be able to portray the styles described below.

1a. 30 Burpies w/ push-up

1b. Jump Rope 1’ – regular style

2a. 30 Alternate Squat Kicks

2b. Jump Rope 1’ – running style

3a. Lying adductor contractions (lie on one side of your body, straighten base leg while crossing the other leg over with your foot flat in front of your knee. Contract the base leg up toward the ceiling as high as you can, hold for 2 seconds, and lower) 100 each side

3b. Jump Rope 1’ – side to side

4a. Forward Alternating Lunges 40

4b. Jump Rope 1’ – scissor

5a. Curl, then Shoulder Press, then lower weights with straight arms to the side (a reverse lateral shoulder fly) 20

5b. Jump Rope 1’ – regular

6a. Reverse Lunges 40

6b. Jump Rope 1’ – sprints (5 jumps regular, then 15 jumps running as fast as you can)

7a. Another set of 5a

7b. Jump Rope 1’ – scissor

8. Walk for 20 minutes, and every 4 minutes jog for 1 minute at 8 mph= 25 minutes total.

Then, sprint to your car so you can collapse from fatigue while no one is watching.

 

Nick

About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

Leave a Reply