# Hybrid Calisthenics 2.0



Repetition Speed:

    2 Seconds Down, 1 Second Pause, 2 Seconds Up, 1 Second Pause

Rest Times:

    2-3 Minutes between sets.

    5 Minutes between separate exercises

Adjust these as needed! For example, after finishing the first set of pushups, a user will wait 2-3 minutes before starting their next set. After they finished 2-3 sets of pushups, they’ll wait 5 minutes before starting on Leg Raises.

This program works the entire body and is designed to cover all the most common goals in fitness:

    Gain muscle

    Gain strength

    Lose fat

When in doubt, start here!


For those that ask how to support me, you’re welcome to buy some merchandise or donate to fund our efforts.

Apparel: https://www.bonfire.com/store/hybridcalisthenics

Patreon: https://www.patreon.com/hybridcalisthenics

To be perfectly clear, though, even if no one buys any shirts or donates anything, I will still continue to build the course and make free content.

I want my knowledge and information to be free for as long as possible.


## Push-up/leg raise

Knee Raise (Hanging) · Leg Raise

### Push up


### Leg raise

- 1 × 8-25 Hanging Knee Raise
- 1 × 1-31 Leg Raise