THE PERFECT CALISTHENICS WORKOUT - FROM MONDAY TO SUNDAY

GET YOUR FREE FAT BURNING VIDEO TRAINING NOW!!

^^^^^^^^^^^^^^^ DON'T MISS OUT ^^^^^^^^^^^^^^^^^

*Also join the exclusive FB group!! Already over 600 members. We answer any questions you have about the programme and how your progress is going

THE PERFECT CALISTHENICS WORKOUT - FROM MONDAY TO SUNDAY.

MONDAY:
Push Day
S1: Planche lean - 3 sets / to failure
S2: Tuck Planche - 3 sets / to failure

A1: Ring Dips - 3 sets / 5-12 reps
A2: Pike push ups - 3 sets / 5-12 reps
A3: Diamond push ups - 3 sets / 5-12 reps
A4: Skull crushers - 3 sets / 5-12 reps

TUESDAY
Pull day
S1: Tuck FL/Adv. Tuck FL/ BW Deadlifts FL/ FL (Train with bands)
S2: Skin the cat/ Tuck BL/ Adv. Tuck BL/ Negative BL/ BL

B1: Chin Ups - 5 sets / 5 reps
B2: Horizontal Row - 3 sets / 5-12reps
B3: Hammer Pull Ups - 3 sets / 5-12reps
B4: Tucked Rows - 3 sets / 5-12reps

WEDNESDAY
Rest Day
Eat/Sleep/Chill

THURSDAY
Push Day 2
S1: Planche lean - 3 sets / to failure
S2: Tuck Planche - 3 sets / to failure

C1: Incline push ups - 5 sets / 5 reps
C2: Archer push ups - 3 sets / 5-12 reps
C3: Ring flys - 3 sets / 5-12reps
C4: Close grip ring push ups - 3 sets / 5-12reps

FRIDAY
Pull day 2
S1: Tuck FL/Adv. Tuck FL/ BW Deadlifts FL/ FL (Train with bands)
S2: Skin the cat/ Tuck BL/ Adv. Tuck BL/ Negative BL/ BL

D1: Pull Ups - 5 sets / 5 reps
D2: OA Chin ups - 3 sets - 5-12 reps
D3: BW ring curls - 3 sets - 5-12 reps
D4: Reverse curls - 3 sets - 5-12 reps

SATURDAY
LEGS + CORE

E1: Squat jumps - 3 sets - 5-12 reps
E2: Bulgarian split squat - 3 sets - 5-12 reps
E3: Nordic ham curl - 3 sets - 5-12 reps
E4: Sprinter lunge - 3 sets - 5-12 reps

F1: Hollow rocks - 3 sets - 5-12 reps
F2: 2 point plank - 3 sets - 5-12 reps
F3: Straddle leg lifts - 3 sets - 5-12 reps
F4: Banded crunches - 3 sets - 5-12 reps

Comment on what you think about the video and whether you want to see more of these videos or any other suggestions will help so I can make better content for you guys! Like, share, subscribe and I shall see you guys next week with another video :)

Check out our other videos:

Music By:
Instrumental produced by Homage beats)

[shayarifrommydiary]

Summary of Video:
Calisthenics weekly Workout Plan:

Monday- Push day
S1- Planche lean
S2- assisted tuck planche- hold by resistance band
A1- ring dip
A2- pike push ups
A3- diamond push ups
A4- skull crushes


Tuesday - Pull day
S1- adv /tucked Front lever
S2- skin the cat/ Tuck back lever
B1- chin ups
B2- rows
B3- hammer pull-ups
B4- tuck Front lever rows


Wednesday - Rest day


Thursday - 2nd push day
S1- Planche lean( prantice Planche)
S2- assisted tuck planche- hold by resistance band
C1- Incline pushups
C2- Archer push ups
C3- Best arm flys
C4- close grip ring pushups


Friday- 2nd pull day
D1- pull ups
D2- banded one arm chin ups
D3- body weight bicep curls
C4- reverse curls


Saturday- Legs + Core (Never ever skip the leg day )
Legs-
E1- squat jump
E2- Bulgarian split squat
E3- Nordic harmstring curl

Core
F1- Hollow rocks
F2- 2 point plank
F3- straddle leg lifts
C4- Banded crunches

Sunday - Rest day

Enjoy Calisthenics....Love from

[alinpletea.fitness]

The most informative video i ever saw in last 2 years about the workout structure

[mimab]

Fantastic Video! I discovered Calisthenics in my 40’s and fell in love with it. As a mum of three who did endless cardio I found that my body changed and I became much stronger once i started Calisthenics training. Your videos are always so informative!
Best wishes
Mima

[mattesteron]

This is incredibly helpful! Honestly, 80% of my excercises are from your videos. Love this one!

[thewiseowl]

Best calisthenics channel. End of discussion.

[FiredrygonXIII]

doing this workout for a little more than 3 months, guys this is legit one of the best workout plan period

[tomcraft]

Been following this for the last 5 months and I've gotten so so so much stronger, went from barely being able to skin the cat to an advanced tuck front lever. Thanks so much :)

[tomasfiedczuk]

Very impressive, challenging and useful workout, really can't believe this is free! I've been doing it for 3 weeks and adding some extra core and lower back exercises in order to get better at parallettes skills. I love you channel! Congratulations from Argentina

[brandoncarr]

This is the best calisthenics video for beginners on youtube. Dude gives you a full body routine, explains what each workout hits and shows regressions alongside the workout. Very helpful and very well done 🙌

[nikolagorgievski]

I have been struggling to find one normal push pull legs calisthenics workout for weeks. Had to move to a place without a gym. Been a gym rat for years and I had to adapt to calisthenics as there's a nice park near me.

You deserved my like and subscribe. THANKS

[liamashby]

Probably one of the best videos just fully helping out the masses

[conquerthewholeworld]

MOST UNDERRATED CALISTHENICS CHANNEL !!! 💪

[amittabibi]

After doing this for 3 months, i can confidently say that I’m feeling and performing like a beast

[kirilcherry]

From the bottom of my heart, Thank YOU!

[vinaykanth]

No calisthenic channel did this type of video except you. Thank you 😊

[yungax]

By far the best calisthenic video to watch as a beginner! Thanks!

[antoniobasile]

I loved this vid. I've been training for two months now and i ve built some serious strenght, if you make another video like this one with some more advanced exercises to progress it would. Be amazing

[IkanDakai]

I hear a Yardie lol. fire channel man. got out the military last year and got lazy. been in the gym since January but I can feel my body crying for some calisthenics.

[lesterdelapaz]

I’ve been searching for the most informative video about calisthenics since the start of quarantine. Then I found this today. I can finally start now. Thank you so much for this!

[PulsechainProfits]

Total beginner here.
Just did my first calisthenics workout tonight using this video.
LOVED IT.
Im too weak to even tuck planche yet, but was able to do everything else.