Green Arrow Calisthenics Workout
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In this segment of the Superhero Training series, we are covering Green Arrow's bodyweight workout routine!
We recently got a message about bringing in a newer version of the original Green Arrow workout we did back when we started the superhero workouts - and Green Arrow is notorious for doing Calisthenics.
We are going straight into the training since we have already covered the stats, principles,, and breakdown of the Green Arrow workout routine.
And if you missed it, you can check it out here.
Want to learn more about Calisthenics?
And for those that want more awesome free workouts, you can check them out in our training lists:
Don't worry—we have plenty of additional resources to apply to your training.
Note: This workout is strictly based on Calisthenics. It is tailored for those who may not want to commit to a gym membership or prefer bodyweight workouts.
This workout will be a full calisthenics workout inspired by Green Arrow.
Let's get into it!
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Workout Frequency: 1 day (repeatable)
Training Description: This workout will help you achieve general strength and bodyweight control like Green Arrow
Warm-Up (10 minutes)
Jump Rope: 3 minutes
Dynamic Stretches: Arm circles, leg swings, torso twists (2 minutes each)
High Knees: 1 minute
Arm Swings: 1 minute
Main Workout (45-60 minutes)
Upper Body
Explosive Pull-Ups: 3 sets of 8-12 reps
Handstand Push-Ups: 3 sets of 15-20 reps
Bar Dips: 3 sets of 10-15 reps
Inverted Rows (Elevated): 3 sets of 12-15 reps
Core
Hanging Leg Raises: 3 sets of 10-15 reps
Band Muscle Up: 3 sets of 10 reps
Archer Pushup: 3 sets of 20 reps (10 each side)
Bicycle Crunches: 3 sets of 20 reps (10 each side)
Lower Body
Pistol Squats: 3 sets of 5-8 reps per leg
Jump Squats: 3 sets of 15 reps
Jumping Lunges: 3 sets of 12 reps per leg
Calf Raises: 3 sets of 20 reps
Agility and Cardio
Box Jumps: 3 sets of 10 reps
Burpees: 3 sets of 10-15 reps
Mountain Climbers: 3 sets of 1 minute
Cool Down (10 minutes)
Static Stretches: Hold each stretch for 30 seconds
Hamstring stretch
Quadriceps stretch
Chest stretch
Shoulder stretch
Triceps stretch
Deep Breathing: 2 minutes of deep breathing exercises
Additional Tips
Form and Technique: Focus on maintaining proper form and technique throughout the workout to avoid injuries and maximize effectiveness.
Progression: Gradually increase the number of reps or sets as you get stronger and more comfortable with the exercises.
Rest: Allow yourself adequate rest between sets and exercises to ensure optimal performance and recovery.
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