JUMP-21 CALISTHENICS: Short, Simple & Fun Bodyweight Workout (Drop Fat & Gain Muscle)

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Today’s I’ll be sharing of my favorite latest simple, short, dynamic and fun workouts – “Jump 21 Calisthenics”!

I like to do this in summer to get a good sweat and drop fat but also during the winter when it’s cold and I need to stay warm when I’m training outdoors.

The main tool you’ll be needing for this workout is a jump rope which, after my faithful gymnastic rings, is the second must have piece of equipment I believe any calisthenics trainee must have in his or her arsenal.

Today’s workout might look simple on paper but don’t let that fool you… it is not easy!

Try it out and let me know what you think!

Keep on training,

Anthony

WORKOUT SUMMARY & HELPFUL LINKS

PART 1: Jump & Push

Part 1 alternates between 21 seconds of jumping rope, 21 seconds of rest and 21 seconds of your favorite push calisthenics exercise for a total of five rounds. Your top choices here being Push-ups or incline push-ups if you’re more of a beginner, Dips, Pike Push-ups or Handstand Push-ups for more advanced trainees.

My favorite and recommend choice are gymnastic-ring dips.

Example:

1. Jump rope for 21 seconds
2. Rest for 21 seconds
3. Gymnastic Ring-dips for 21 seconds
4. Rest for 21 seconds
5. Repeat until you get a total of five rounds

Once you’re done, you take one minute of rest, and move to part 2

PART 2: Jump & Pull

Part 2 alternates between jumping rope and your favorite pull calisthenics exercise, either that’s pull-ups, chin-ups, inverted rows or if you want something more beginner and you don’t have any equipment available – prone angels since this might not be a pull-oriented exercise but it works on similar muscle groups. By the way you can find tutorials and helpful links about all the extra things I’m mentioning in the description and the top pinned comment below.

My favorite and recommended choice here are chest to bar pull-ups.

So after your minute of rest ends, move to part two and five rounds of

Example:

1. Jumping rope for 21 seconds
2. Rest for 21 seconds
3. Pull-up for 21 seconds
4. And again 21 seconds of rest
5. Repeat until you get a total of five rounds

- Prone angel tutorial: https://youtu.be/q-ZEDKw2x9s
- Chest to Bar Pull-up Tutorial: https://youtu.be/bDglonjlmns
- The Crab Dip: https://youtu.be/HTstRFIe0GE
- Recommended weighted jump-rope: http://www.bodyweightmuscle.com/crossrope

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[GET YOUR FREE BEGINNER'S GUIDE] http://www.bodyweightmuscle.com/free-beginners-guide/
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Recommended Gymnastic Rings ◎◎: https://www.bodyweightmuscle.com/recommended-gymnastic-rings/
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OTHER BOOKS (Beginner and Intermediate):
- All you Need is Pull-up Bar (My Story):
- How to sculpt a Greek God Marble Chest with Push-ups
- How to Carve a Gymnast's Ripped Back with Pull-Ups:
- Easy Weight-Loss] Lose weight with 30 easy tips
Find them all here; http://www.bodyweightmuscle.com/free-beginners-guide/
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ADVANCED HOME-WORKOUT PLAN:
Superhero Bodyweight-Workout: http://www.superherobodyweightworkout.com
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My favorite Jump-rope: https://www.bodyweightmuscle.com/crossrope
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Follow me on INSTAGRAM: http://www.instagram.com/bodyweightmuscle
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Disclaimer:
All information in this YouTube channel is presented with good intentions. You must always consult your physician prior to starting any exercise/diet program, especially if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. You must take full responsibility for your safety and know your limits. Before practicing the exercises in this book, make sure that any kind of equipment or surface you train on is well maintained. Do not take risks beyond your level of experience, aptitude, training and fitness. If you experience any acute or chronic pain, consult a physician. This publication is intended for informational use only and I will not assume any liability or be held responsible for any form of injury by the utilisation of this information.

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