Green Arrow Calisthenics Workout

Written By Chris Juarbe

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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We recently got a message about bringing in a newer version of the original Green Arrow workout we did back when we started the superhero workouts - and Green Arrow is notorious for doing Calisthenics.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?

Check out the best methods to make your bodyweight workouts AWESOME without overtraining, compromising simplicity, or plateauing.

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!

Green arrow training program

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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)

  1. Jump Rope: 3 minutes

  2. Dynamic Stretches: Arm circles, leg swings, torso twists (2 minutes each)

  3. High Knees: 1 minute

  4. Arm Swings: 1 minute


Main Workout (45-60 minutes)

Upper Body

  1. Explosive Pull-Ups: 3 sets of 8-12 reps

  2. Handstand Push-Ups: 3 sets of 15-20 reps

  3. Bar Dips: 3 sets of 10-15 reps

  4. Inverted Rows (Elevated): 3 sets of 12-15 reps

Core

  1. Hanging Leg Raises: 3 sets of 10-15 reps

  2. Band Muscle Up: 3 sets of 10 reps

  3. Archer Pushup: 3 sets of 20 reps (10 each side)

  4. Bicycle Crunches: 3 sets of 20 reps (10 each side)

Lower Body

  1. Pistol Squats: 3 sets of 5-8 reps per leg

  2. Jump Squats: 3 sets of 15 reps

  3. Jumping Lunges: 3 sets of 12 reps per leg

  4. Calf Raises: 3 sets of 20 reps

Agility and Cardio

  1. Box Jumps: 3 sets of 10 reps

  2. Burpees: 3 sets of 10-15 reps

  3. Mountain Climbers: 3 sets of 1 minute

Cool Down (10 minutes)

  1. Static Stretches: Hold each stretch for 30 seconds

    • Hamstring stretch

    • Quadriceps stretch

    • Chest stretch

    • Shoulder stretch

    • Triceps stretch

  2. 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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Chris Juarbe
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Nightwing Calisthenics Workout