Bodyweight Calisthenics Workout Push-Ups Squats - The Basics

Men's Bodyweight Calisthenics Home Workout - Push-Ups Squats - The Basics Stop waiting for "perfect" conditions. Today I cleared a patch of snow in the backyard and hit 650 reps of push-ups and squats in freezing temperatures. Here is the full "25-Down" protocol and why you need to start today. The Workout: "25-Down" Ladder: This is a high-volume bodyweight endurance session. The goal is to complete the work with minimal rest, battling the elements and your own fatigue. The Structure: Perform a superset of Push-Ups and Bodyweight Squats. The Rep Scheme: Start with 25 reps of each. Then 24 reps of each. Then 23... all the way down to 1. The Core Work: After every ODD numbered set (25, 23, 21, etc.), perform 10 Hanging Knee Raises. Total Volume: 780 Reps: 325 Push-Ups, 325 Squats, 130 Knee Raises. My Equipment: Gym Rings: https://amzn.to/4j9wxRk My Pull-Up Bar: https://amzn.to/3YEPTEy Hand Grips: https://amzn.to/499Rszl The Math: Want to calculate the total volume for any "ladder" workout? Use this formula: (Highest Rep Number × (Highest Rep Number + 1)) ÷ 2 = Total Reps Example (25 Down): 25 x 26 = 650. Divide by 2 = 325 Reps. Example (10 Down): 10 x 11 = 110. Divide by 2 = 55 Reps. Pick your number: You don't need to start at 25. Beginner: Start at 10 down or 5 down. Modifications: In the video, I demonstrate how to use an incline (bench/chair) for push-ups and how to do lying leg raises if you can't hang from a bar yet. Weight Class: If you are carrying extra weight, this routine is still for you. Adjust the angle, adjust the reps, but keep the intensity. "To wait for the perfect moment is to bargain with a future that does not belong to you." Whether it's snow, rain, or just a busy schedule, the "perfect time" is a ghost. The only time you have is right now. Do the best you can, with what you have, right where you are at. #OldDogFitness #NoExcuses #Calisthenics #Stoicism #WinterWorkout #BodyweightTraining ODF is a member of the Amazon Affiliate program and may earn a small commission if you purchase something through the links in our storefront. There is NO additional cost to you.