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

Kiko Dos Santos

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

Addison

Addison is a student of the Aust Abbottabad University of Science and Technology. He started his graduation in 2016 and graduated in 2020. I’m a professional article and blog writer, has written dozens of content on different topics and worked with professionals all over the globe. Feel free to contact me for any assistance. [email protected]