Scribd
Upload
25 views3 pages

Calisthenics 12 Week Tracker Filled

The document outlines a 12-week beginner calisthenics plan, detailing exercises for each day of the week focusing on core, legs, and mobility. Each week includes a variety of exercises such as planks, dead bugs, and glute bridges, with specified sets and durations. The plan incorporates rest days and mobility work to enhance recovery and flexibility.

Uploaded by

shajitha2101
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
25 views3 pages

Calisthenics 12 Week Tracker Filled

The document outlines a 12-week beginner calisthenics plan, detailing exercises for each day of the week focusing on core, legs, and mobility. Each week includes a variety of exercises such as planks, dead bugs, and glute bridges, with specified sets and durations. The plan incorporates rest days and mobility work to enhance recovery and flexibility.

Uploaded by

shajitha2101
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

12-Week Beginner Calisthenics Pl

Week Mon
Plank(Push+Core)
3x20–40s Tue
Side(Skipping)
Plank 3x15–25s Wed
Glute(Legs+Core)
Bridge 3x20–40s
Week 1 Dead Bug 3x6–10
Plank 3x20–40s Stretch 5min
Side Plank 3x15–25s Hollow Hold 3x15–30s
Glute Bridge 3x20–40s
Week 2 Dead
Plank Bug 3x6–10
3x20–40s Stretch 5min
Side Plank 3x15–25s Hollow Hold 3x15–30s
Glute Bridge 3x20–40s
Week 3 Dead Bug 3x6–10
Plank 3x20–40s Stretch 5min
Side Plank 3x15–25s Hollow Hold 3x15–30s
Glute Bridge 3x20–40s
Week 4 Dead
Plank Bug 3x6–10
3x20–40s Stretch 5min
Side Plank 3x15–25s Hollow Hold 3x15–30s
Glute Bridge 3x20–40s
Week 5 Dead
Plank Bug 3x6–10
3x20–40s Stretch 5min
Side Plank 3x15–25s Hollow Hold 3x15–30s
Glute Bridge 3x20–40s
Week 6 Dead
Plank Bug 3x6–10
3x20–40s Stretch 5min
Side Plank 3x15–25s Hollow Hold 3x15–30s
Glute Bridge 3x20–40s
Week 7 Dead Bug 3x6–10
Plank 3x20–40s Stretch 5min
Side Plank 3x15–25s Hollow Hold 3x15–30s
Glute Bridge 3x20–40s
Week 8 Dead
Plank Bug 3x6–10
3x20–40s Stretch 5min
Side Plank 3x15–25s Hollow Hold 3x15–30s
Glute Bridge 3x20–40s
Week 9 Dead
Plank Bug 3x6–10
3x20–40s Stretch 5min
Side Plank 3x15–25s Hollow Hold 3x15–30s
Glute Bridge 3x20–40s
Week 10 Dead Bug
Plank 3x6–10
3x20–40s Stretch
Side 5min
Plank 3x15–25s HollowBridge
Glute Hold 3x15–30s
3x20–40s
Week 11 Dead Bug 3x6–10
Plank 3x20–40s Stretch 5min
Side Plank 3x15–25s Hollow Hold 3x15–30s
Glute Bridge 3x20–40s
Week 12 Dead Bug 3x6–10 Stretch 5min Hollow Hold 3x15–30s
nner Calisthenics Plan (Mon-Sun)
Thu (Skipping)
Superman Hold 3x15–25s Fri (Pull+Core)
Superman Pulls 3x8–12 Sat (Mobility)
Shoulder Stretch Sun (Rest)
Mobility 5min
Superman Hold 3x15–25s Hollow Rocks
Superman Pulls 3x10–20
3x8–12 Child’s Pose
Shoulder Stretch Rest / Light Walk / Yoga
Mobility
Superman 5min
Hold 3x15–25s Hollow Rocks 3x10–20
Superman Pulls 3x8–12 Child’s
ShoulderPose
Stretch Rest / Light Walk / Yoga
Mobility
Superman 5min
Hold 3x15–25s Hollow
Superman Rocks 3x10–20
Pulls 3x8–12 Child’s
ShoulderPose
Stretch Rest / Light Walk / Yoga
Mobility 5min
Superman Hold 3x15–25s Hollow Rocks 3x10–20
Superman Pulls 3x8–12 Child’s Pose
Shoulder Stretch Rest / Light Walk / Yoga
Mobility
Superman 5min
Hold 3x15–25s Hollow
Superman Rocks 3x10–20
Pulls 3x8–12 Child’s
ShoulderPose
Stretch Rest / Light Walk / Yoga
Mobility 5min
Superman Hold 3x15–25s Hollow Rocks 3x10–20
Superman Pulls 3x8–12 Child’s Pose
Shoulder Stretch Rest / Light Walk / Yoga
Mobility
Superman 5min
Hold 3x15–25s Hollow
Superman Rocks 3x10–20
Pulls 3x8–12 Child’s
ShoulderPose
Stretch Rest / Light Walk / Yoga
Mobility 5min
Superman Hold 3x15–25s Hollow Rocks 3x10–20
Superman Pulls 3x8–12 Child’s Pose
Shoulder Stretch Rest / Light Walk / Yoga
Mobility
Superman 5min
Hold 3x15–25s Hollow
Superman Rocks 3x10–20
Pulls 3x8–12 Child’s
ShoulderPose
Stretch Rest / Light Walk / Yoga
Mobility 5min
Superman Hold 3x15–25s Hollow Rocks
Superman 3x10–20
Pulls 3x8–12 Child’s Pose
Shoulder Stretch Rest / Light Walk / Yoga
Mobility 5min
Superman Hold 3x15–25s Hollow Rocks 3x10–20
Superman Pulls 3x8–12 Child’s Pose
Shoulder Stretch Rest / Light Walk / Yoga
Mobility 5min Hollow Rocks 3x10–20 Child’s Pose Rest / Light Walk / Yoga
ht Walk / Yoga
ht Walk / Yoga
ht Walk / Yoga
ht Walk / Yoga
ht Walk / Yoga
ht Walk / Yoga
ht Walk / Yoga
ht Walk / Yoga
ht Walk / Yoga
ht Walk / Yoga
ht Walk / Yoga
ht Walk / Yoga

You might also like