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.
Interactive Workout Player
Live ModeWorkout Routine Schedule (5 Movements)
Complete all designated sets with strict tempo and proper joint alignment. Tap the swap button on any exercise to substitute with an alternative equipment variation.
Keep elbows tucked within 30 degrees of the ribcage to maximize mechanical load across the triceps while bracing the core.
Land softly on the midfoot and descend into the squat with controlled knee tracking over toes.
Maintain a rigid plank posture while retracting the scapulae smoothly to pull your chest toward the hand anchor point.
Rotate from the thoracic spine while maintaining level hips to engage the internal and external obliques.
Resist any pelvic rotation as each hand lifts to tap the opposite shoulder, stabilizing with the deep core.
CSCS Coaching Guidelines & Execution Protocol
- Move through all 5 exercises consecutively with minimal rest between movements.
- Rest 60 to 90 seconds after completing a full round before beginning the next.
- Focus on an eccentric lowering phase of at least 2 seconds per repetition to maximize muscle fiber activation under tension.
Optimal Recovery Meal for This Routine
Consume 30-35g of high-quality protein and 40g complex carbohydrates within 45 minutes to optimize muscle protein synthesis.