Scribd
Upload
12 views1 page

Class Project Example

The document outlines a calisthenics and bodyweight training project aimed at losing 10 pounds of fat and achieving a muscle-up. It includes benchmark workout results and a detailed 4-week training routine with specific exercises for each day of the week. The routine incorporates various exercises such as pull-ups, push-ups, squats, and burpees, structured with rest days and progressive challenges.

Uploaded by

pyatacharanteja095
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
12 views1 page

Class Project Example

The document outlines a calisthenics and bodyweight training project aimed at losing 10 pounds of fat and achieving a muscle-up. It includes benchmark workout results and a detailed 4-week training routine with specific exercises for each day of the week. The routine incorporates various exercises such as pull-ups, push-ups, squats, and burpees, structured with rest days and progressive challenges.

Uploaded by

pyatacharanteja095
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

Introduction to Calisthenics & Bodyweight Training

CLASS PROJECT TEMPLATE:

My Ultimate Goal doing Calisthenics is to: GET RID OF 10LBS OF FAT & DO A MUSCLE UP

BENCHMARK WORKOUT

Exercise Round 1 Round 2

Max Plank Hold 45 sec 49 sec

Max Pull Ups (1 minute) 14 12

Max Push Ups (1 minute) 29 30

Max Squats (1 minute) 42 40

Max Dips (1 minute) 13 15

4 WEEK CALISTHENICS ROUTINE:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

- 8 pull ups REST - 20 squats REST - 10 chin ups - 60sec push ups REST
- 20 jump squats - 10 jump squats - 5 pull ups - 60sec lunges
- 15 bench dips - 5 burpees - 10 chest dips - 60sec burpees
- 15 push ups - 20 push ups - 5 tricep dips - 60sec bench dip
- 8 burpees - 10 dips - Max plank hold - 60sec jump
x3 - 5 burpees x3 squat
x3 x4

- 8 pull ups REST - 20 squats Benchmark - 10 chin ups REST - 60sec push ups
- 20 jump squats - 10 jump squats Workout - 5 pull ups - 60sec lunges
- 15 bench dips - 5 burpees - Max plank - 10 chest dips - 60sec burpees
- 15 push ups - 20 push ups - Max pull ups - 5 tricep dips - 60sec bench dip
- 8 burpees - 10 dips - Max push ups - Max plank hold - 60sec jump
x4 - 5 burpees - Max squats x3 squat
x3 - Max dips x4
x2

- 8 pull ups REST - 20 squats REST - 10 chin ups - 60sec push ups REST
- 20 jump squats - 10 jump squats - 5 pull ups - 60sec lunges
- 15 bench dips - 5 burpees - 10 chest dips - 60sec burpees
- 15 push ups - 20 push ups - 5 tricep dips - 60sec bench dip
- 8 burpees - 10 dips - Max plank hold - 60sec jump
x3 - 5 burpees x3 squat
x4 x5

- 8 pull ups REST - 20 squats Benchmark - 10 chin ups REST - 60sec push ups
- 20 jump squats - 10 jump squats Workout - 5 pull ups - 60sec lunges
- 15 bench dips - 5 burpees - Max plank - 10 chest dips - 60sec burpees
- 15 push ups - 20 push ups - Max pull ups - 5 tricep dips - 60sec bench dip
- 8 burpees - 10 dips - Max push ups - Max plank hold - 60sec jump
x4 - 5 burpees - Max squats x4 squat
x4 - Max dips x5
x2

You might also like