Workout Routine: Workout Oct 12, 2014 (Calisthenics)

For beginners:

I am starting a workout series for beginners. As I myself am an intermediate traceur so you will not find it difficult to follow me.

Right now I am trying maxcapacity workout on the usual days apart from that is the body building workout.

So, two different workouts will be going simultaneously.

For example, today I will do calisthenics and tomorrow I will do body building. If you do not have dumbles or do not hit gym than you can leave that one.

Here is the workout for today:

Warm up:
Jump Rope, butterfly jumps 2-3 minutes. As many as you can

16 minute workout:

Squats 130 in 4 minutes

At least 40 squats in one minute

Push ups 130 in 4 minutes

Lunges - 130 - 4 minutes

Plank bridge - 150 seconds

Finish exercise in 16 minutes

Stretch:

Full Leg spread - 30 sec
Torso stretch - 30 sec

Absolute beginners:

Now here is the deal.
If you are absolute beginner. Divide every workout by 2. Do that!