MH Elite coach Faisal Abdalla shares a calisthenics workout straight from his own holiday training programme that's designed to improve your fitness and build muscle.
You'll be completing 5 rounds of the calisthenics classics: chin-ups, dips, pull-ups, L-raises and squats.
'Maintain a good pace and tempo throughout all rounds,' advises Abdalla.
Ready? Go grab a set of bars and get outdoors.
The Workout
Complete 5 rounds
Chin-ups x 10 reps
Grasp a bar with an underhand grip at shoulder-width apart, lift your feet from the floor, hanging freely with straight arms. Pull yourself up by flexing the elbows. When your chin passes the bar, pause before lowering to the starting position. To regress the movement, use a band or complete eccentric chin-ups.
Dips x 10 reps
Jump up on two parallel bars with your palms facing inward and your arms straight. Use two boxes or the backs of two sturdy chairs if you’re at home. Slowly lower until your elbows are at right angles ensuring they don’t flare outward. Drive yourself back up to the top and repeat.
Pull-ups x 10 reps
Grasp a pull-up bar with an overhand grip a little wider than shoulder-width apart, lift your feet from the floor, hanging freely with straight arms. Pull yourself up by flexing the elbows and pull your shoulder blades together. When your chin passes the bar, pause before lowering to the starting position. Perform them kipping – like Abdalla – or strict, depending on your abilities and preferences. To regress the movement, use a band or complete eccentric pull-ups.
L-raises x 20 reps
Either use parallel bars or stay on the overhead bars. While suspended, lock your shoulders away from your ears, engage your core and lift both legs up so they are parallel to the floor. To regress the movement, bend the knees. To avoid any swinging, slow the tempo and control the movement.
Squats x 30 reps
Stand tall with your chest open and feet a little wider than your hips. Drop your hips back to sink into a deep squat. Hold for a second, before pressing through your heels to stand up, repeat.
