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:
A strategic partnership between Adobe and LinkedIn aims to give creators better security for their… Read More
Sikar, Rajasthan | April 28, 2025 — After completing one successful year in the field… Read More
May is Small Business Month, a time to honor and recognize the achievements of the… Read More
Swiss International University (SIU) is on track to be one of the world's most respected… Read More
In a session that left students buzzing with fresh ideas and practical insights, Invertis University… Read More
At the 21st Shanghai International Automobile Industry Exhibition, which is surging with the wave of… Read More