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Before you read any further, make sure to Download the Beastmode 30-Day Calisthenics Workot Plan Follow-Along Sheets Here (FREE)… jump to: The Warm Up The Workout Your Workout Workout Sheet Infographics The Cool Down

Welcome to the toughest 30 days you’ve ever experienced.

The Beastmode 30-Day Calisthenics Workout Plan is one of our most popular programs, and if you’re reading this, I want you to accept the challenge.

To make things clear, I am...

Download the complete 8 Week Calisthenics For Beginners E-book and Workout Sheets Here (FREE) Download the Workout Sheets Here


jump to: The Workout Workout Sheets Your Workout Infographics

Welcome to the 8-week Bodyweight Beginner Program!

What follows is a comprehensive, easy-to-follow, 8-week workout program targeted just for beginners that will put you on the path to a leaner, healthier, confidence-boosting body. And the best part is, you’ve already got all the tools you need to get started. I’m...

jump to: Instructions Exercises Modifications Workout Sheet

As humans, we are arguably the only upright standing species. And hey, it’s pretty cool walking tall, right? Today’s workout is all about capitalizing on that.

Throughout this workout, we are going keep our spine straight and perpendicular to the ground.

There’s a life lesson here: we are going to learn that we have to always keep our heads up, but sometimes our heads go down (handstand pushups) and that’s OK, we jut have to lift them right back up (front lunges).

OK, maybe that’s pushing it. Just focus on breaking a good sweat, and getting a great, full-body workout!

So grab your copy of the workout sheet below and get to it!


This is an AMRAP workout, which stands for As Many Reps As Possible. That means you aren’t counting up to...

jump to: Benefits Week 1 & 2 Week 3 & 4 Week 5 & 6 Week 7 & 8

Welcome to the 8-Week Calisthenics for Seniors Program!

If you’re not familiar with us, we’re A Shot of Adrenaline, an online fitness community dedicated to helping people reach their fitness goals and live their fullest lives through calisthenics, or “bodyweight training.”

What follows is a comprehensive, easy-to-follow program specifically designed for senior citizens looking to build a foundation of physical health, following the guidelines and research of experts in the field of senior fitness.

Before we go any further, we do need to give a quick disclaimer:

This free program, while carefully researched, is by no means a “be-all, fix-all” solution for everyone. Seniors, especially those dealing with ailments like joint pain, arthritis, recent injuries or any other physical restrictions should always consult their doctor before changing their diet or beginning any...

Welcome to this week’s workout challenge, where you’re going to be getting an awesome lower body workout. And trust us, it’s a doozy! Actually, it’s about 500 doozies.

Most people think you can’t develop strong, muscular legs with just bodyweight exercises. But this workout proves otherwise.

At first glance, the workout may seem easy, because the instructions are pretty simple. But give it a shot and you’ll see how challenging it really is. We’re pretty sure by the end, your legs are going to feel like Jell-O.


Do each exercise for 25 total reps then immediately move to the next exercise (no rest!). Once you finish 1 round, rest for 60 seconds. Do 4 total rounds to reach the full 500 reps.


  • Pleas
  • Front Lunges (Right)
  • Front Lunges (Left)
  • Sumo Squats
  • Bodyweight Squats

Advanced Modifications:

If you get through round one and notice that you can do more than 25 reps for each exercise, feel free to do more. This will increase your total rep amount and you can create the goal of eventually being able to do a 1,000 Rep Leg Assassin Workout.

If you’d like, you can add one more exercise to the circuit: calf raises. Do 25 reps between the sumo squats and the bodyweight squats. That brings your total reps for the workout up to 600!

Beginner Modifications:

You can decrease the amount of reps...

You wake up in the morning totally rested and refreshed. You feel ready for your morning workout.

You do all the necessary stuff to get prepared and now you are about to hit some plyometric push ups.

You get down and you start. Your hands feel like explosive springs. You push with power and you explode off the ground, while in the air you swiftly move your hands and in a moments notice you hit 3 claps, one in front, one behind the back and one in the front before landing. Your repeat the same process for 7 more reps.

After resting for a while, you are ready to repeat the process.

You feel fast, explosive and powerful.

Nothing can stop you, you are an explosive beast!

How close to your current reality does this story seem to be?

Wouldn’t it be awesome if you could perform and feel the same way?

Well, doing so is totally achievable. In fact, you can even surpass the “image” portrayed above.

Even though many athletes dismiss calisthenics when it comes to developing explosiveness, becoming explosive using calisthenics is absolutely attainable.

With this post, I am going to show you how to do just that.

jump to: Sleep Reward Sugar Over training Sitting Expectations

So, you’re working out. You’re on what we like to call your “fitness journey” and staying committed to it. The exercises are consistent, and you aren’t just going through the motions. You’re pushing yourself. After every workout, the sweat is just pouring off of you. Great job!

So why aren’t you getting the results you want?

The truth is, this has happened to all of us at one time or another, so you are certainly not alone. Unfortunately, though, this is the point early on when a lot of people tend to give up. They feel like if they aren’t seeing...

Before you read any further, make sure to Download Our Most Popular Free Program, the 30 Day Beastmode Plan Workout Sheets Here (FREE)…. Download the Workout Sheets Here jump to: Chest Shoulders Biceps Your Workout Triceps Back

It’s that time of the year! Dump the ice bags in the cooler, fill up those water balloons and lather up the sunscreen — it’s the 4th of July! This is a day for family, friends, food (try not to go overboard — we are a fitness website, after all), and of course, fireworks!

Maybe you’re the type that takes the family out to a local park to watch the sky light up with dazzling pyrotechnics. Or perhaps you prefer to get your fireworks from some guy on the side of the road. He seems legit, right?

The point is, we patriots love the explosive power of fireworks. So why not have an Independence Day workout that reflects that? And fortunately, there’s a type of exercise that utilizes fast, explosive and fun movements to get a great, fat-torching workout. It’s called plyometrics.

A Quick Breakdown of Plyometrics

Plyometrics, or “jump training,” is a type of workout that focuses on using your fast-twitch muscle fibers (we also have slow-twitch muscle fibers, which help you lift heavy objects). During plyometric exercise, the muscle rapidly shortens in a quick burst of speed. Repeating this helps your fast-twitch fibers to develop a greater capacity for moving more quickly, jumping higher, and making more athletic maneuvers.

See, the reason elite athletes display such great agility and quickness is because they have either a greater quantity, or more...

jump to: Instructions Exercises Modifications Workout Sheet

This is late Fall in the northern hemisphere and I’m releasing a workout for the abs. It’s crazy, right?

Actually it’s not.

Beach going is not the only reason to have great abs. Abs are extremely important stabilizer muscles AND they look good ANYWHERE.

Greek and Romans, for example, knew how important abs are. Their abs were so strong, they left a visible imprint on their armor.

This week’s workout consists of four excellent exercises that will work your abs and general core area.

So go ahead and download your copy of the workout sheet below and get with it!


Do each exercise for 30 seconds, rest for 15 seconds, then move to the next exercise. Once you finish one round, rest for 1 minute. Do 5 rounds total.


We’ve previously challenged you to push yourself to your limits with “Death by Push Ups” and “Death by Squats,” and now it’s time for you to kill your core!

What follows is a challenge that will have you gasping for air and holding your incredibly sore stomach.

If you’re not familiar with planks, they’re a traditionally isometric maneuver — meaning your body doesn’t move during the exercise. Now, just because you aren’t moving doesn’t mean you won’t be getting a great workout! This is going to build strength in your core as well as endurance. It’s going to take a lot out of you, but you’ll be glad you did it!

Now, just like the “Death by Push Ups” and “Death by Squats” test, you’ll be competing against other members of the Shot of Adrenaline community! Once you finish the test, you’ll have the chance to post your results right here and see where you stack up.

Why do this? Well, we’re big on workouts you get to do in the comfort of your own living room… or park… or hotel room… anywhere, really! One potential pitfall of that, however, is the temptation to take the easy way out. You know what we mean: doing 2 sets when you were really supposed to do 3… giving less than your full effort… maybe just skipping the workout altogether....

There are many reasons why you may want to have stronger arms :

  • Say hello to your neighbor with more fervor
  • Pet your dog with more passion
  • Hold more limes
  • etc

Whatever your reasons are, this workout is all about monstrifying your arms and your general upper body region.

The workout starts with some pull ups, just to get you tired, then hit you with a barrage of pushups.

Can you survive?

Watch my friend Anand killing it doing a round of the workout:

Can you do it better?


Do each exercise until failure, rest for 30 seconds, then move to the next exercise. Once you finish one round, rest for 40-50 seconds. Do 4 total rounds.

  • Can you do close...