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20130319102242-al-kavadlo-s-5x5-bodyweight-beginner-calisthenics-

Al Kavadlo's 5x5 Bodyweight Beginner Calisthenics Workout

This challenge is a full body strength and conditioning workout geared toward beginner level calisthenics practitioners. It consists of 5 exercises performed for 5 reps each as described in the rules.

Once you can complete the circuit 5 times in a row, move on to the intermediate version.

Al Kavadlo's 5x5 Bodyweight Beginner Calisthenics Workout Challenge rules

  1. Exercises are to be performed with proper form and a full range of motion.
  2. Keep rest between exercises to a minimum.
  3. 5 Australian Pull-ups
  4. 5 Split Squats (right leg)
  5. 5 Split Squats (left leg)
  6. 5 Lying Knee Tucks
  7. 5 Push-ups
  8. Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.

View rules and related exercises

Recent advice

“Done 5x5 beginner 5 days running Felt great doing it, not sure if I am ready for the intermediate yet so I will keep doing the beginner while throwing in a few intermediates as well”

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Tyr V Al Kavadlo's 5x5 Bodyweight Beginner Calisthenics Workout  Challenge

Contributorbronze Tyr V Al Kavadlo's 5x5 Bodyweight Beginner Calisthenics Workout 
Starting this woorkout on monday.

20140202153801-tyr

Thanks. Having a hard time motivating my self. Will bee good when i get started ;)

Pamela J encouraged this.

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Annalisa A Al Kavadlo's 5x5 Bodyweight Beginner Calisthenics Workout  Challenge

Contributorbronze Annalisa A Can't wait to start this beginner calisthenics workout challenge!

encouraged this.

20140417195859-marknemesis

Go for it, it's great! After a while with effort you'll pass to the Intermediate! ;)

Annalisa A encouraged this.

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Maria C Al Kavadlo's 5x5 Bodyweight Beginner Calisthenics Workout  Challenge

Contributorgold Maria C Argh! I don't have a place to do Australian pull ups!

20130501070047-kirstin200

Try lying on the floor, legs under a table and pull up from there

Maria C encouraged this.

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Chris F Al Kavadlo's 5x5 Bodyweight Beginner Calisthenics Workout  Challenge

If you are aiming for absolute Strength and Power (Powerlifters, sprinters etc) and are working in your 1-3 Max Rep range until failure then your optimal rest period range between sets is 3 to 5 minutes as it takes a...

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Challenge creator

Al K

created the challenge

12th March 2013

20130211173149-alkavadlo

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