ADVANCED CALISTHENICS LEG WORKOUT (NO EQUIPMENT) BAROLOGY 101

Sample workout using exercises taken from Barology 101. Utilizing pre-exaust training techniques, formatted in a circuit. More advanced trainees can do more rounds of the circuit, increasing the pre-exaust to make the pistol squats extremely hard. This workout will challenge your core as well as your legs. It includes plyometrics, unilateral progressions, core stabilization, and advanced balance and flexibility. For more inforamation on Barology go to http://thebarunion.com
Another great thing about this workout is it can be done anywhere and needs no equipment.
warmup - 1 minute / 60 squats for speed
circuit
pre-exaust 1. one arm/one leg knee drops(bend at knees and waist, not shoulders)
2. glute bridge w/ alternate leg lifts(keep knees straight)
3. hop lunges(go down 1-2 inches from ground)
MAIN EXERCISE 4. pistol squats
Try this circuit with minimal rest. rest only to catch breath or allow for enough recovery to continue.
IN THE COMING WEEKS I WILL BE UPLOADING AN EXTREME CALISTHENICS LEG WORKOUT
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