Scribd
Upload
2 views2 pages

Calisthenics Routine

The document outlines a weekly calisthenics routine that includes push, pull, legs, and upper body workouts, along with skill and core training. Each day consists of specific exercises with recommended sets and repetitions, and there are designated rest days for recovery. Skill training rules emphasize practicing skills at the start of workouts and maintaining consistency.

Uploaded by

arifahmed02175
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
2 views2 pages

Calisthenics Routine

The document outlines a weekly calisthenics routine that includes push, pull, legs, and upper body workouts, along with skill and core training. Each day consists of specific exercises with recommended sets and repetitions, and there are designated rest days for recovery. Skill training rules emphasize practicing skills at the start of workouts and maintaining consistency.

Uploaded by

arifahmed02175
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Weekly Calisthenics Routine (No Pull-Up Bar + Skills)

Day 1 – Push

• Push-ups – 4×12–20
• Decline push-ups – 4×8–15
• Diamond push-ups – 3×8–12
• Bench dips – 3×10–15
• Plank – 3×45 sec

Day 2 – Pull

• Table rows – 4×10–15


• Backpack rows – 4×12
• Towel rows – 3×12–15
• Reverse snow angels – 3×15
• Isometric row hold – 3×20–30 sec

Day 3 – Legs

• Squats – 4×20
• Bulgarian split squats – 3×10 each leg
• Jump squats – 3×10
• Calf raises – 4×25
• Wall sit – 2×max

Day 4 – Rest

• Light stretching
• Walking
• Mobility work

Day 5 – Upper Body

• Decline push-ups – 3×max


• Pike push-ups – 4×8–12
• Table rows – 3×max
• Lateral raises – 3×12–15
• Hollow body hold – 3×30 sec

Day 6 – Skill + Core


• Handstand practice – 15–20 min
• L-sit – 10 min
• Leg raises – 4×12–15
• Russian twists – 3×20
• Mountain climbers – 3×30

Day 7 – Rest

• Full rest or light activity

Skill Training Rules

• Train skills at the start of workout


• Practice handstand 10–15 min on upper days
• Optional light practice on rest days
• Stay consistent

You might also like