HOME BUILT CALISTHENICS (
Day 1 / MONDAY Day 2 / TUESDAY
ABDOMINALS / SHOULDERS QUADS / CALVES
4sets x 10reps / Leg Raises 4sets x 15reps / Squats
4sets x 20reps / Tucked Leg Raises 4sets x 25reps / Calf Raises
1set x 2mins / Plank 4sets x 15reps / Single Leg Calf Raise
1set x 1min / Deadhang 4sets x 12reps / Explosive Squats
4sets x 30sec / Hollow Body Holds 4sets x Till Failure / Pistol Squats
4sets x 15-20sec / Leg Raises Holds 4sets x 15reps / Lunges
3sets x 8-10reps / Pike Push-ups
4sets x 20reps / Scapular Pull-ups
Optional
3sets x 12reps Front Arm Raises
3sets x 12reps lateral Raises
All Exercises With Demonstrations
https://youtube.com/playlist?list=PL620f-wsEe3GhZm2c8sZQHZnpbDhgm613
5 Basic (Beginner- Intermediate) Level Tric
Handstand Press #1
Exercises Repetitions and Sets
* Frog Stance 4sets x 15-20sec
* Tucked Holds 4sets x 7reps
* Tucked Hold Press (On Parralettes) 3-4sets x 5reps
* Wall handstand 2-3sets x 20sec
* Push-ups 1-2sets x 10reps
* Handstand Push-up (against wall) 2sets x 3-4reps
Tutorial Link
https://www.tiktok.com/@calistheniczkid/video/7283489186714406146?is_from_webapp=1&sender_device=pc&w
Archer Pull-up #3
Exercises Repetitions and Sets
* Pull-up 3-4sets x 8reps
* Wide pull-up 3sets x 5-6reps
* Archer pull-up (with resistance band)4sets x 6reps (3 both sides)
* Negative Archer Pull-up 4sets x 8 reps (4 both sides)
Tutorial Link
https://www.tiktok.com/@calistheniczkid/video/7282371309911231746?is_from_webapp=1&sender_device=pc&w
Front Lever #5
Exercises Repetitions and Sets
* Leg raises 4sets x 10-15reps
* Tucked holds (on pull up bar) 4sets x 15-20sec
* L-sit Static Holds 4set x 10-15sec
* Side Plank Raises 4sets x 25reps
* Scapula Pulls 4sets x 25reps
* Advanced Tucked Lever 4sets x 10sec
* Front lever Negatives 4sets x 6reps
Tutorial Link
https://www.tiktok.com/@calistheniczkid/video/7109233099443162370?is_from_webapp=1&sender_device=pc&w
E BUILT CALISTHENICS (Beginners - Intermediate) WORKOU
Day 3 / WEDNESDAY Day 4 / THURSDAY
ARMS / BACK ABDOMINALS / SHOULDERS
4sets x 12-15reps / Push-ups 4sets x 10reps / Leg Raises
4sets x 4-8reps / Pull-ups 4sets x 20reps / Tucked Leg Raises
4sets x 12reps / dips 1set x 2mins / Plank
4sets x 4-8reps / Chin ups 1set x 1min / Deadhang
1set x 1min / Deadhang 4sets x 30sec / Hollow Body Holds
3sets x 10reps / Pseudo Push-ups 4sets x 15-20sec / Leg Raises Holds
3sets x 8-10reps / Pike Push-ups
Optional 4sets x 20reps / Scapular Pull-ups
4sets x 12reps / Bicep curls
4sets x 15reps / Hammer Curls Optional
4sets x 15reps / Barbell Curls 3sets x 12reps Front Arm Raises
4sets x 15reps / Reverse Curls 3sets x 12reps lateral Raises
s With Demonstrations
st?list=PL620f-wsEe3GhZm2c8sZQHZnpbDhgm613&si=MgqjtbrGfE9wSrI1
ntermediate) Level Tricks to Learn (w Exercises)
L- sit #2
Exercises
* Deadhang
* Tucked L-sit Holds
* Leg Raises
* Tucked L-sit Pull-ups
* L-sit (with resistance bands)
* L-sit Negatives
* Leg Raises
Tutorial Link
https://www.tiktok.com/@calistheniczkid/video/7283099357732244737?is_
Back Lever #4
Exercises
* Deadhang
* Leg Raises
* L-sit Static Holds
* Skin The Cat
* Tucked Back Lever
* Single Leg Back Lever Negatives
* Backlever Negatives
Tutorial Link
https://www.tiktok.com/@calistheniczkid/video/7210464931743829249?is_
ntermediate) WORKOUT COURSE
Day 5 / FRIDAY Day 6 / SATURDAY
QUADS / CALVES RECOVERY / REST DAY
4sets x 15reps / Squats (Stretching Routine Optional)
4sets x 25reps / Calf Raises
4sets x 15reps / Single Leg Calf Raise
4sets x 12reps / Explosive Squats
4sets x Till Failure / Pistol Squats
4sets x 15reps / Lunges
w Exercises)
L- sit #2
Repetitions and Sets
3sets x 30-45sec
4sets x 15sec
4sets x 10reps
4sets x 4reps
4sets x 10sec
4sets x 7reps
4sets x Till Failure
calistheniczkid/video/7283099357732244737?is_from_webapp=1&sender_device=pc&web_id=7287905327679817217
ack Lever #4
Repetitions and Sets
4sets x 30sec
4sets x 15reps
3-4sets x 10sec
4sets x 10sec
4sets x 10sec
4sets x 1 rep
4sets x 1 rep
calistheniczkid/video/7210464931743829249?is_from_webapp=1&sender_device=pc&web_id=7287905327679817217
EQUIPMENT
Day 7 / SUNDAY REQUIRED
ARMS BACK 1 X Pull up stand with Dip Bars
4sets x 12-15reps / Push-ups 1 x Weighted Belt
4sets x 4-8reps / Pull-ups 1 x Set of standard weights
4sets x 12reps / dips 1 x Resistance Bands
4sets x 4-8reps / Chin ups 1 x Backpack (that can hold weights)
1set x 1min / Deadhang
3sets x 10reps / Pseudo Push-ups
Optional
4sets x 12reps / Bicep curls
4sets x 15reps / Hammer Curls
4sets x 15reps / Barbell Curls
4sets x 15reps / Reverse Curls
Stretching Routine
Stretches
. Toe Reaches ( As far as possible )
. Shoulder Stretch ( Reach arm across)
. Knee to Chest ( As far as possible )
. Cobra stretch ( Slow breathing )
. Butterfly Stretch ( Lean forward )
. Wrist rotations
Warm up Routine
Exercises
. Deadhangs
. Wall Hanstands
. Plank
. Push-ups
. Leg Raise Static Hold
. Pull-ups
Exercises Tips
* Do stretching routine before workou
* Warm up routine after stretching routin
* If exercises are to difficult using a resistance band can impro
* Doing the exercises in different order each workout can im
* Using a weighted belt or a backpack with weight plates in it will in
* Rest 2-3min between sets
* Add additional weight once you can comfortably hit the rep
QUIPMENT
SUGGESTED
1 x Calisthenics Chalk
1 x Calisthenics wrist wraps
2 x Resistance Bands
1 x Gymnastic Rings
1 x Leather Fingerless Gloves
1 x Set of Adjustable Dumbbells
1 x Parralettes
hing Routine
Repetitions
3sets x 15sec static hold
3sets x 15sec static holds
3sets x 10-15sec static holds
2sets x 20sec static holds
3sets x 10-15sec static holds
1set x 30sec
m up Routine
Repetitions
1set x 30sec
1set x 30sec
1set x 45sec
1set x 15reps + 10kg Resistance Band
1set x 10sec
1set x 6reps + 10kg Resistance Band
Exercises Tips
* Do stretching routine before workout
* Warm up routine after stretching routine
are to difficult using a resistance band can improve form and repetitions
e exercises in different order each workout can improve muscle growth
d belt or a backpack with weight plates in it will increase difficulity of exercise
* Rest 2-3min between sets
onal weight once you can comfortably hit the rep range for the exercise
Links To All Items Listed Under Equipment
Pull up stand
Weighted Belt
Parralettes
Calisthenics Chalk
Resistance Bands
Gymnastics Rings
Fingerless Gloves
Adjustable Dumbbells
Set of standard weights
Recommendation
Purchasing the equiment such as the :
. Pull Up Stand
. Parralettes
. Standards Weights
. Adjustable Dumbbells
On a second hand site for example Facebook Market place, will help reduce prices of the equipment needed.
* Doing these exercises at a local park with a pull-up bar is also another way of performing these exercises.
Column1
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You should be aware that there is a chance of physical harm when taking part in any activity or fitness programme
should be able to perform the workout and in decent physical condition. By engaging in this activity or exercise
programme, you acknowledge that you are doing so at your own risk, freely, and that you are taking full responsibil
any injuries you may sustain.
y activity or fitness programme. You
gaging in this activity or exercise
at you are taking full responsibility for
