# 4-Week Body Transformation

Calisthenicmovement Full Body Workout

## Workout

- 1 × 5-10 Chinups
- 1 × 5-10 Dips
- 1 × 5-10 Chinups
- 1 × 5-10 Dips
- 1 × 5-10 Chinups
- 1 × 5-10 Dips
- 1 × 5-10 Chinups
- 1 × 5-10 Dips
- 5 × 10-20 50 % Of Max Pushups
- 5 × 5-10 50% Of Max Rows
- 1 × 30-60s Hollow Body Hold
- 1 × 30-60s Arched Back
- 1 × 30-60s Hollow Body Hold
- 1 × 30-60s Arched Back
- 1 × 30-60s Hollow Body Hold
- 1 × 30-60s Arched Back
- 1 × 10-15 Bulgarian Split Squats - Left Leg
- 1 × 10-15 Glute Ham Raise - Left Leg
- 1 × 10-15 Bulgarian Split Squats - Right Leg
- 1 × 10-15 Glute Ham Raise - Right Leg
- 1 × 10-15 Bulgarian Split Squats - Left Leg
- 1 × 10-15 Glute Ham Raise - Left Leg
- 1 × 10-15 Bulgarian Split Squats - Right Leg
- 1 × 10-15 Glute Ham Raise - Right Leg
- 1 × 10-15 Bulgarian Split Squats - Left Leg
- 1 × 10-15 Glute Ham Raise - Left Leg
- 1 × 10-15 Bulgarian Split Squats - Right Leg
- 1 × 10-15 Glute Ham Raise - Right Leg
- 1 × 10-15 Bulgarian Split Squats - Left Leg
- 1 × 10-15 Glute Ham Raise - Left Leg
- 1 × 10-15 Bulgarian Split Squats - Right Leg
- 1 × 10-15 Glute Ham Raise - Right Leg