Exercises

Well, already there's plenty to do with the coach.

Now, I'm aiming at something more on the side of calisthenics, especially bar exercises.

This workout from the Bar Brothers seems pretty good to set the right muscles to be able to reach their level :

Here is the details :

1) Home Chest/Triceps/Shoulder Workout

15 Push ups (warm up)
15 Walk out Push ups
15 Push up knee elbow touches
15 Tiger Bend Push ups
15 Dips on Chairs
15 Full Body Dips
15 Wide/inner/wide/inner/wide pushups
15 Backwards dips on ledge
Max out with push ups

4-8 Total Sets of this Routine!

2) Home Abs/Core Workout

15 Sit ups (warm up)
15 Toe Touch crunches
15 Push through crunches
15 lower back bends
30 Seconds back hold
30 Seconds alternating inner and wide holds
15 Wide Spread Sits / Toe Touches
Max out sit ups


4-8 Total Sets of this Routine! 

3) Home Leg Workout

15 Lunges
15 Squat
15 Lunge to higher platform / Pistol squat (Alternate legs)
15 Jump squats
15 Calf raises left leg
15 Calf raises right leg
Max out squat clip

 4-8 Total Sets of this Routine!  
To build more muscle, run sprints, hills and stairs after the sets.

4) Bar Brothers Pull up Bar Routine

4 Muscle up
4 Behing Head Pullups
4 Side to side pullups
4 Head bangers
4 Hand grip changes
4 Leg lifts

 4-8 Total Sets of this Routine!  

5) Full Body Workout Routine to increase your stamina and reps

30 dips
30 pullups
30 pushups
30 squats

For beginner, set reps to 10, and to 20 for intermediate.

Example of weekly program :

Monday : Upper body
Tuesday : Lower body
Wednesday : Core/Abs
Thursday : Rest
Repeat first 3 workouts in different order then 1 day rest.