Bodyweight & Home · Bodyweight · Intermediate

Titan Calisthenics Full Body Circuit

An evidence-based, zero-equipment bodyweight circuit targeting the chest, triceps, back, quads, and abdominal wall. Designed to maximize neuromuscular recruitment, joint mobility, and conditioning using progressive bodyweight biomechanics.

Workout Routine Schedule (5 Movements)

Complete each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.

#1

Close-Grip Push-Up

triceps · body weight · 4 Sets × 12 - 15 reps · 45s rest

Form Tip: Keep elbows tucked within 30 degrees of the ribcage to maximize mechanical load across the triceps while bracing the core.

Set 1 12 - 15 reps

Set 2 12 - 15 reps

Set 3 12 - 15 reps

Set 4 12 - 15 reps

All Done Swap

#2

Bodyweight Drop Jump Squat

glutes · body weight · 4 Sets × 15 reps · 45s rest

Form Tip: Land softly on the midfoot and descend into the squat with controlled knee tracking over toes.

Set 1 15 reps

Set 2 15 reps

Set 3 15 reps

Set 4 15 reps

All Done Swap

#3

Bodyweight Squatting Row

upper back · body weight · 4 Sets × 10 - 12 reps · 45s rest

Form Tip: Maintain a rigid plank posture while retracting the scapulae smoothly to pull your chest toward the hand anchor point.

Set 1 10 - 12 reps

Set 2 10 - 12 reps

Set 3 10 - 12 reps

Set 4 10 - 12 reps

All Done Swap

#4

Front Plank With Twist

abs · body weight · 4 Sets × 10 reps per side · 45s rest

Form Tip: Rotate from the thoracic spine while maintaining level hips to engage the internal and external obliques.

Set 1 10 reps per side

Set 2 10 reps per side

Set 3 10 reps per side

Set 4 10 reps per side

All Done Swap

#5

Kneeling Plank Tap Shoulder (male)

abs · body weight · 4 Sets × 20 alternating taps · 60s rest

Form Tip: Resist any pelvic rotation as each hand lifts to tap the opposite shoulder, stabilizing with the deep core.

Set 1 20 alternating taps

Set 2 20 alternating taps

Set 3 20 alternating taps

Set 4 20 alternating taps

All Done Swap