A) Do 5 full r.o.m. chin ups
Then dismount and immediately
Do 10 hanging Knee raises pronated grip. Do that 5 times.
There's no rest break here other than catching your breath very shortly to continue. Don't rush the set. Keep it nice and controlled.
B) Next, go right on over to the Parallel Bars to do full r.o.m Dips and Knee raise combos:
You will Do 4 total rounds on these.
1) Do 1 dip/1 knee raise, 2 dips/2 knee raises, 3 dips/3 knee raises up to 5 dips/5 knee raises without dismounting.
2) Then rest 30 secs and then go in reverse, starting from 5/5 down to 1/1
3) Then rest 30 secs and try to go up to 5/5 again. If you make it to 3/3 or 4/4 only, that's just fine.
4) Then rest 30 secs and reverse it again and start from the number you made it to or 1 rep higher and try to make it down to 1/1. End of Workout 💪🏼
My name is Will De Leon. Strength/Endurance Calisthenics Athlete. 51 Yrs Strong. Been consistent with bodyweight training only for 11 yrs. Employed Full time (In other words Calisthenics is not all I do). Professional. Husband, father, brother, uncle, grandfather, etc. Family man. Filming my Journey as I Pull/Push Beyond my Limits and these are my workouts.
My Channel covers workouts that address the Five components of Physical Fitness: (1) Body Composition, (2) Flexibility, (3) Muscular Strength, (4) Muscular Endurance, and (5) Cardiorespiratory Endurance.
- 11 years Calisthenics consistency
- 25 +years of Fitness experience
- Former weights lifter
- Former 5k to Marathon race runner:
- Sub 5 min miler,
- 2 mile race winner 10.12min (Central Park NYC)
- 5k/16min,
- 10k/34min,
- Half marathon/1:16
- Marathon/2:45 - Boston 2001
- Former Skateboarder
- Former BMX freestyler
- Former Inline Skater
Many of my race results below
results.nyrr.o...
results.nyrr.o...
and for the Boston Marathon go here
www.marathongu...
and Type Wilfredo Deleon on the name search
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