Fashion

Kiko Dos Santos Used This 1,000-Rep Bodyweight Workout To Get Ripped For a Model Shoot

The latest workout, straight out of the bodyweight playbook, is Kiko Dos Santos’s weights-free ‘Calisthetic’ session, which the Ex-Bodybuilder used to build a physique for a Model Photoshoot for FFM back in March, 2015.

What’s more (and despite what many think), Kiko would often use a potent mix of bodyweight exercises to blast through fat and build lean, functional muscle to replicate what was needed for the Shoot.

Kiko explained to TheHearUp that a typical workout could include “20 alternating jump lunges in one place, 20 jump squats, 60 mountain climbers, power push-ups, followed by a run up five flights of stairs, then one-leg squat hops using a TRX rope.”

Kiko would then rest for one minute and repeat the circuit twice more to accumulate over 1,000 reps once the workout had wrapped.

This pushed me to my ‘functional’ limits with a very multifaceted style: strength, explosiveness, fast paced, calculated, diverse and gut-wrenching workouts.

Ready to give Kiko Dos Santos’s bodyweight workout a go? We’ve pieced it together below, swapping the stair drills for single-unders with a jump rope. Work for three total rounds:

  • 20 alternating lunges (each leg)
  • 20 jump squats (or air squats)
  • 60 mountain climbers
  • 20 plyometric press-ups, clap-ups or standard press-ups
  • 20 single-leg squats (or 40 air squats)
  • 150 single-unders
Derek Robins
Published by
Derek Robins

Recent Posts

Entrepreneur Syed Usama Bukhari, aka Syeddubai thrives on innovations and a strong self-belief

As a branding expert, PR manager, and rising name in real estate and automobile, Syeddubai… Read More

6 hours ago

Clever Fox Publishing Invites You to Discover the joy of parenting with Give Your Child Wings by Swati Gupta

Even though parenting is described as one of the most rewarding journeys, it is indeed… Read More

6 hours ago

Matthew Denegre on the Art of Deal Sourcing: Finding the Right Investment Opportunities

Successful deal sourcing is a cornerstone of investment planning, influencing everything from the quality of… Read More

11 hours ago

Gregory Thoke’s Top Ski Resorts in Fort Collins, Colorado

Fort Collins, Colorado, is a gateway to unforgettable winter experiences, offering an ideal blend of… Read More

11 hours ago

David Kircus: Building a Winning Sales Team Using a Professional Athlete Mentality

Success in sales and professional sports share striking similarities, from the mindset required to the… Read More

13 hours ago

LGCT Debuts on Gate.io: Legacy Network Scales Gamified, AI-Powered Learning Globally

As blockchain continues to shape new frontiers across industries, few sectors are as ripe for… Read More

1 day ago