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Vegeta Calisthenics Workout PDF

Vegeta calisthenics workout

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2K views6 pages

Vegeta Calisthenics Workout PDF

Vegeta calisthenics workout

Uploaded by

Sushant Naik
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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VEGETA CALISTHENICS 

WORKOUT ROUTINE 

Bonus PDF File


By: Mike Romaine

Copyright Notice
No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or

mechanical, including photocopying, recording, or by any informational storage or retrieval

system without expressed written, dated and signed permission from the author. All copyrights

are reserved.

Disclaimer and/or Legal Notices

The information provided in this book is for educational purposes only. I am not a doctor and

this is not meant to be taken as medical advice.

The information provided in this book is based upon my experiences as well as my

interpretations of the current research available.

The advice and tips given in this course are meant for healthy adults only. You should consult

your physician to insure the tips given in this course are appropriate for your individual

circumstances.

If you have any health issues or pre-existing conditions, please consult with your physician

before implementing any of the information provided in this course.

This product is for informational purposes only and the author does not accept any

responsibilities for any liabilities or damages, real or perceived, resulting from the use of this

information.

 
 
VEGETA CALISTHENICS 
WORKOUT ROUTINE 
 
Training Volume: 

6 days per week 

Explanation: 

Similar to Goku’s training we’re going to be utilizing 3 days of calisthenics 


training that will be building up our strength and progressing to advanced 
movements and then two days devoted to high intensity interval training and 
one day devoted to purely endurance work. 

Want To Upgrade This Workout? 

The Superhero Academy​ now comes with an U ​ pgrade Your Workout Tool​ that 
allows Academy members to turn any SHJ workout into a 4-8 week fully 
planned regime detailing exact weights to lift and including reverse & tradition 
pyramid training, straight sets, super sets, progressive overload and more. 

Vegeta Calisthenics Workout Routine: Sample Workout 


Schedule 
Monday​: Calisthenics 

Tuesday​: High Intensity Interval Training 

Wednesday​: Calisthenics 

Thursday​: High Intensity Interval Training 


Friday​: Calisthenics 

Saturday​: Active Rest Day 

Sunday​: Endurance Work 

Vegeta Calisthenics Workout Routine: Calisthenics Training 


Warm Up: 

2×30 High Knees 

2×30 Jumping Jacks 

2×30 Butt Kickers 

Workout: 

Push Ups: 250 

Air Squats: 200 

Sit Ups: 150 

Dips: 150 

Pull Ups: 100 

These reps can be completed by doing sets of 5-10 reps (or more), done in one 
big circuit, or even as supersets. 

Extra Core Work: 


Planking: 3×60 Seconds 

Hollow Hold: 3×45 Seconds 

L-Sit Hold: 3×30 Seconds 

Vegeta Calisthenics Workout Routine: High Intensity Interval 


Training A 
If you need a jump rope for our circuit workouts you can check out our T
​ op Jump Rope picks here​. 

Complete 5 Rounds: 

60 Alternating Foot Skips 

30 Push Ups 

60 High Knee Skips 

25 Air Squats 

60 Alternating Foot Skips 

20 Dips 

60 High Knee Skips 

15 Pull Ups 

Vegeta Calisthenics Workout Routine: High Intensity Interval 


Training B 
If you need a jump rope for our circuit workouts you can check out our T
​ op Jump Rope picks here​. 
Complete 3 Rounds: 

25 Double Unders 

50 Sit Ups 

40 High Knee Skips 

50 Mountain Climbers 

25 Double Unders 

Vegeta Calisthenics Workout Routine: Endurance Work 


On your endurance days it’s your job to get in long distance cardio. I would recommend 
sticking to running and utilizing the workouts provided below in conjunction with my 
recommended scaling of distance as well. 

Scaled Running Distances: 

Beginner​: 1-3 Miles 

Intermediate​: 3-5 Miles 

Advanced​: 5+ Miles 

Running Based Celebrity and Character Workouts 

● Constance Wu Workout Routine and Diet Plan 


● Ewan McGregor Workout Routine and Diet Plan 
● Kid Flash Workout Routine and Diet Plan 

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