Summer Calisthenics 1: Power & Plyometrics

Legend

This workout is designed to be held once per week on the Otaniemi sports field. It contains five rounds with three phases each and a two minute break between them. The full workout should take about 75 minutes.
Participants should do the exercises to their own ability and not over-exert themselves.

Blue markings can potentially be replaced with alternate exercises.
Red markings can be optionally performed to make the workout more effective.

Exercise explanations

Core hold 1: push-up position, touch opposing shoulder with hand
Core hold 2: on knees and hands, lift knees and one hand in the air
Back exercise 1: lie face down, hands behind head, pull chest off the ground, hold
Back exercise 2: lie face down, lift crosswise arm and leg in the air, hold
Back exercise 3: on knees and hands, lift crosswise arm and leg in the air, hold
Hip extension 1: lie face up, feet in 90 degree angle, lift hip in the air, compress, hold
Hip extension 1: same as #1, feet bottoms together, compression in the buttocks
Leg throwing: with partners, #1 lies face up and grabs #2’s ankles, #1 raises their feet up to #2’s chest, #2 pushes them back down, repeat
Cycling: lie face up, cycling motion with legs in the air

Workout

Preparation

Prepare the following before starting:

Lots of water (2L per participant)
A set of 5-10 hurdles (potentially two sets for more people)
Space on the stairs
Space on the running track, preferably with markings on 20, 40 & 60 meters
Space for doing muscle exercises

Warmup round

Contents may be varied. Here’s an example:

400m jogging
Lifting legs over hurdles
Muscles:
- 10x core hold 1
- 5x push-ups
- 5x shoulder push-ups
- 10x core hold 2
- 10x back exercise 3
- 5x army knives
- 5x squats
- 10x lunges
Dynamic stretches

Round 1

Stairs:
- 2x stepping on each step
- 2x stepping on every other step
- 2x stepping 1-1-2, i.e. every third step is double
Muscles:
- Wheelbarrows 20m
- Leg throwing 30s
- Push-ups 30s
Hurdles:
- 2x regular hurdle jumps

Round 2

Stairs (jumping with both feet):
- Each step
- Every other step
- Two up, one down
- Three up, one down
Core muscles:
- Planking 45s (60-120s)
- 20x back exercise 1
- Side planking 45s
- 20x back exercise 2
- Side planking 45s (other side)
- 20x back exercise 3
Sprinting:
- 2x hill sprints: ~15m build-up on even ground + ~35m sprint upwards

Round 3

Stairs (jumping on one foot):
- 2x forwards (both feet once)
- 2x sideways, switch side in the middle (both feet once)
Leg innervation:
- 2x sprint 40m (60m)
- 2x lunges 20m
- 20x hip extension 1
Hurdles:
- 2x hurdles with in-between jumps

Round 4

Stairs:
- 2x lunges
- 2x sideways lunges
Muscles:
- 25x extensor dips
- 20x upper abdominal crutches
- 20x shoulder push-ups
- 20x army knives
Sprinting:
- 2x steep hill sprints: ~10m build-up on even ground + ~10m sprint upwards (find an alternative, if the hill is wet)

Round 5

Stairs:
- 2x stepping twice on each step
- 2x stepping twice on every other step
Leg innervation:
- 25x squats
- 20x calf raises (both calves separately)
- mountain climbing 30s
Hurdles:
- 2x regular hurdle jumps

Cooldown round

400m walking/jogging
Static stretches

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