CALISTH

WEEK S. No. Day 1 S. No. Day2

1 WARM-UP UPPER BODY: 1 WARM-UP LOWER BODY:
Wrist circles x10 each way Knee circles x10 each way
Elbow circles x10 each way Ankle circles x10 each way
Arm circles x10 each way Deep squat hip mobility x5 each side
Wrist push-ups x10 (front and back) Dynamic hamstring stretch x10
Scap push-up x10
Scap pull-up x10
2 SUPER SET A - 3 ROUNDS 2 Jumping Squats - 8 Reps X 3
Tuck Planche Hold - 15 Secs 3 Step ups - 8 Reps x 3 (Each Leg)
Tuck Lever Hold - 15 Secs 4 Single Leg Bridge -8 Reps x 3 ( Each Leg)
WEEK 1 3 SUPER SET B - 3 ROUNDS 5 Reverse Hypers - 6 Reps x 2
DIPS - 12 Reps 6 Calf Raises - 15 Reps x 2 ( Each Leg)
Chin Ups - 8 Reps COOL DOWN - 2 ROUNDS
4 SUPER SET C - 3 ROUNDS Straddle Stretch - 1 Min
Pseudo Planche Pushups - 8 Reps Flexed Knee Stretch - 1 Min
Hanging Leg Raises - 8 Reps Forward Fold (Pike Stretch) - 1 Min
5 COOL DOWN - 2 ROUNDS
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min

WEEK S. No. Day 1 S. No. Day2

1 WARM-UP UPPER BODY: 1 WARM-UP LOWER BODY:
Wrist circles x10 each way Knee circles x10 each way
Elbow circles x10 each way Ankle circles x10 each way
Arm circles x10 each way Deep squat hip mobility x5 each side
Wrist push-ups x10 (front and back) Dynamic hamstring stretch x10
Scap push-up x10
Scap pull-up x10
2 SUPER SET A - 3 ROUNDS 2 Jumping Squats - 9 Reps X 3
Tuck Planche Hold - 16 Secs 3 Step ups - 9 Reps x 3 (Each Leg)
Tuck Lever Hold - 16 Secs 4 Single Leg Bridge -8 Reps x 3 ( Each Leg)
WEEK 2 3 SUPER SET B - 3 ROUNDS 5 Reverse Hypers - 7 Reps x 2 Sets
DIPS - 12 Reps 6 Calf Raises - 16 Reps x 2 ( Each Leg)
Chin Ups - 8 Reps COOL DOWN - 2 ROUNDS
4 SUPER SET C - 3 ROUNDS Straddle Stretch - 1 Min
Pseudo Planche Pushups - 8 Reps Flexed Knee Stretch - 1 Min
Hanging Leg Raises - 8 Reps Forward Fold (Pike Stretch) - 1 Min
5 COOL DOWN - 2 ROUNDS
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min

WEEK S. No. Day 1 S. No. Day2

1 WARM-UP UPPER BODY: 1 WARM-UP LOWER BODY:
Wrist circles x10 each way Knee circles x10 each way
Elbow circles x10 each way Ankle circles x10 each way
Arm circles x10 each way Deep squat hip mobility x5 each side
 Wrist push-ups x10 (front and back) Dynamic hamstring stretch x10
Scap push-up x10
Scap pull-up x10
2 SUPER SET A - 3 ROUNDS 2 Jumping Squats - 10 Reps X 3
Tuck Planche Hold - 17 Secs 3 Step ups - 10 Reps x 3 (Each Leg)
Tuck Lever Hold - 17 Secs 4 Single Leg Bridge -8 Reps x 3 ( Each Leg)
WEEK 3
3 SUPER SET B - 3 ROUNDS 5 Reverse Hypers - 8 Reps x 2 Sets
DIPS - 12 Reps 6 Calf Raises - 17 Reps x 2 ( Each Leg)
Chin Ups - 8 Reps COOL DOWN - 2 ROUNDS
4 SUPER SET C - 3 ROUNDS Straddle Stretch - 1 Min
Pseudo Planche Pushups - 9 Reps Flexed Knee Stretch - 1 Min
Hanging Leg Raises - 9 Reps Forward Fold (Pike Stretch) - 1 Min
5 COOL DOWN - 2 ROUNDS
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min
WEEK S. No. Day 1 S. No. Day2
1 WARM-UP UPPER BODY: 1 WARM-UP LOWER BODY:
Wrist circles x10 each way Knee circles x10 each way
Elbow circles x10 each way Ankle circles x10 each way
Arm circles x10 each way Deep squat hip mobility x5 each side
Wrist push-ups x10 (front and back) Dynamic hamstring stretch x10
Scap push-up x10
Scap pull-up x10
2 SUPER SET A - 3 ROUNDS 2 Jumping Squats - 11 Reps X 3
Tuck Planche Hold - 18 Secs 3 Step ups - 10 Reps x 3 (Each Leg)
Tuck Lever Hold - 18 Secs 4 Single Leg Bridge -8 Reps x 3 ( Each Leg)
WEEK 4
3 SUPER SET B - 3 ROUNDS 5 Reverse Hypers - 8 Reps x 2 Sets
DIPS - 12 Reps 6 Calf Raises - 18 Reps x 2 ( Each Leg)
Chin Ups - 8 Reps COOL DOWN - 2 ROUNDS
4 SUPER SET C - 3 ROUNDS Straddle Stretch - 1 Min
Pseudo Planche Pushups - 10 Reps Flexed Knee Stretch - 1 Min
Hanging Leg Raises - 10 Reps Forward Fold (Pike Stretch) - 1 Min
5 COOL DOWN - 2 ROUNDS
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min
WEEK S. No. Day 1 S. No. Day2
1 WARM-UP UPPER BODY: 1 WARM-UP LOWER BODY:
Wrist circles x10 each way Knee circles x10 each way
Elbow circles x10 each way Ankle circles x10 each way
Arm circles x10 each way Deep squat hip mobility x5 each side
Wrist push-ups x10 (front and back) Dynamic hamstring stretch x10
Scap push-up x10
Scap pull-up x10
2 SUPER SET A - 3 ROUNDS 2 Jumping Squats - 12 Reps X 3
Tuck Planche Hold - 19 Secs 3 Step ups - 10 Reps x 3 (Each Leg)
Tuck Lever Hold - 19 Secs 4 Single Leg Bridge -8 Reps x 3 ( Each Leg)
WEEK 5
3 SUPER SET B - 3 ROUNDS 5 Reverse Hypers - 8 Reps x 2 Sets
DIPS - 12 Reps 6 Calf Raises - 19 Reps x 2 ( Each Leg)
WEEK 5

Chin Ups - 8 Reps COOL DOWN - 2 ROUNDS

4 SUPER SET C - 3 ROUNDS Straddle Stretch - 1 Min
Pseudo Planche Pushups - 10 Reps Flexed Knee Stretch - 1 Min
Hanging Leg Raises - 10 Reps Forward Fold (Pike Stretch) - 1 Min
5 COOL DOWN - 2 ROUNDS
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min
WEEK S. No. Day 1 S. No. Day2
1 WARM-UP UPPER BODY: 1 WARM-UP LOWER BODY:
Wrist circles x10 each way Knee circles x10 each way
Elbow circles x10 each way Ankle circles x10 each way
Arm circles x10 each way Deep squat hip mobility x5 each side
Wrist push-ups x10 (front and back) Dynamic hamstring stretch x10
Scap push-up x10
Scap pull-up x10
2 SUPER SET A - 3 ROUNDS 2 Jumping Squats - 13 Reps X 3
Tuck Planche Hold - 20 Secs 3 Step ups - 10 Reps x 3 (Each Leg)
Tuck Lever Hold - 20 Secs 4 Single Leg Bridge -8 Reps x 3 ( Each Leg)
WEEK 6 3 SUPER SET B - 3 ROUNDS 5 Reverse Hypers - 8 Reps x 2 Sets
DIPS - 12 Reps 6 Calf Raises - 20 Reps x 2 ( Each Leg)
Chin Ups - 8 Reps COOL DOWN - 2 ROUNDS
4 SUPER SET C - 3 ROUNDS Straddle Stretch - 1 Min
Pseudo Planche Pushups - 10 Reps Flexed Knee Stretch - 1 Min
Hanging Leg Raises - 10 Reps Forward Fold (Pike Stretch) - 1 Min
5 COOL DOWN - 2 ROUNDS
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min

WEEK S. No. TEST DAY

1 CHINUP TEST
WEEK 7 2 DIPS TEST
TEST 3 FRONT LEVER
4 PLANCHE TEST
 CALISTHENICS LEVEL 2
S. No. Day 3 S. No. Day 4 S. No.
1 WARM-UP UPPER BODY: 1 WARM-UP LOWER BODY: 1
Wrist circles x10 each way Knee circles x10 each way
Elbow circles x10 each way Ankle circles x10 each way
Arm circles x10 each way Deep squat hip mobility x5 each side
Wrist push-ups x10 (front and back) Dynamic hamstring stretch x10
Scap push-up x10
Scap pull-up x10
2 SUPER SET A - 3 ROUNDS 2 Jumping Squats - 8 Reps X 3 2
Ice Cream Makers - 5 Reps 3 Step ups - 8 Reps x 3 (Each Leg)
Tuck Plank Hold - 15 Secs 4 Jumping Lunges - 16 Reps X 3 (Alternating)
3 SUPER SET B - 3 ROUNDS 5 Reverse Hypers - 6 Reps x 2 3
Pullups - 8 Reps 6 Calf Raises - 15 Reps x 2 ( Each Leg)
Pike Pushups - 5 Reps 7 COOL DOWN - 2 ROUNDS
4 SUPER SET C - 3 ROUNDS Straddle Stretch - 1 Min 4
Body Weight Dips - Max Reps Flexed Knee Stretch - 1 Min
Chin - ups Isometric Hold Max Forward Fold (Pike Stretch) - 1 Min
5 COOL DOWN - 2 ROUNDS 5
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min

S. No. Day 3 S. No. Day 4 S. No.

1 WARM-UP UPPER BODY: 1 WARM-UP LOWER BODY: 1
Wrist circles x10 each way Knee circles x10 each way
Elbow circles x10 each way Ankle circles x10 each way
Arm circles x10 each way Deep squat hip mobility x5 each side
Wrist push-ups x10 (front and back) Dynamic hamstring stretch x10
Scap push-up x10
Scap pull-up x10
2 SUPER SET A - 3 ROUNDS 2 Jumping Squats - 9 Reps X 3 2
Ice Cream Makers - 5 Reps 3 Step ups - 9 Reps x 3 (Each Leg)
Tuck Plank Hold - 16 Secs 4 Jumping Lunges - 16 Reps X 3 (Alternating)
3 SUPER SET B - 3 ROUNDS 5 Reverse Hypers - 7 Reps x 2 3
Pullups - 8 Reps 6 Calf Raises - 16 Reps x 2 ( Each Leg)
Pike Pushups - 6 Reps 7 COOL DOWN - 2 ROUNDS
4 SUPER SET C - 3 ROUNDS Straddle Stretch - 1 Min 4
Body Weight Dips - Max Reps Flexed Knee Stretch - 1 Min
Chin - ups Isometric Hold Max Forward Fold (Pike Stretch) - 1 Min
5 COOL DOWN - 2 ROUNDS 5
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min

S. No. Day 3 S. No. Day 4 S. No.

1 WARM-UP UPPER BODY: 1 WARM-UP LOWER BODY: 1
Wrist circles x10 each way Knee circles x10 each way
Elbow circles x10 each way Ankle circles x10 each way
Arm circles x10 each way Deep squat hip mobility x5 each side
 Wrist push-ups x10 (front and back) Dynamic hamstring stretch x10
Scap push-up x10
Scap pull-up x10
2 SUPER SET A - 3 ROUNDS 2 Jumping Squats - 10 Reps X 3 2
Ice Cream Makers - 6 Reps 3 Step ups - 10 Reps x 3 (Each Leg)
Tuck Plank Hold - 17 Secs 4 Jumping Lunges - 18 Reps X 3 (Alternating)
3 SUPER SET B - 3 ROUNDS 5 Reverse Hypers - 8 Reps x 2 3
Pullups - 8 Reps 6 Calf Raises - 17 Reps x 2 ( Each Leg)
Pike Pushups - 6 Reps 7 COOL DOWN - 2 ROUNDS
4 SUPER SET C - 3 ROUNDS Straddle Stretch - 1 Min 4
Body Weight Dips - Max Reps Flexed Knee Stretch - 1 Min
Chin - ups Isometric Hold Max Forward Fold (Pike Stretch) - 1 Min
5 COOL DOWN - 2 ROUNDS 5
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min
S. No. Day 3 S. No. Day 4 S. No.
1 WARM-UP UPPER BODY: 1 WARM-UP LOWER BODY: 1
Wrist circles x10 each way Knee circles x10 each way
Elbow circles x10 each way Ankle circles x10 each way
Arm circles x10 each way Deep squat hip mobility x5 each side
Wrist push-ups x10 (front and back) Dynamic hamstring stretch x10
Scap push-up x10
Scap pull-up x10
2 SUPER SET A - 3 ROUNDS 2 Jumping Squats - 11 Reps X 3 2
Ice Cream Makers - 6 Reps 3 Step ups - 10 Reps x 3 (Each Leg)
Tuck Plank Hold - 18 Secs 4 Jumping Lunges - 19 Reps X 3 (Alternating)
3 SUPER SET B - 3 ROUNDS 5 Reverse Hypers - 8 Reps x 2 3
Pullups - 8 Reps 6 Calf Raises - 19 Reps x 2 ( Each Leg)
Pike Pushups - 7 Reps 7 COOL DOWN - 2 ROUNDS
4 SUPER SET C - 3 ROUNDS Straddle Stretch - 1 Min 4
Body Weight Dips - Max Reps Flexed Knee Stretch - 1 Min
Chin - ups Isometric Hold Max Forward Fold (Pike Stretch) - 1 Min
5 COOL DOWN - 2 ROUNDS 5
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min
S. No. Day 3 S. No. Day 4 S. No.
1 WARM-UP UPPER BODY: 1 WARM-UP LOWER BODY: 1
Wrist circles x10 each way Knee circles x10 each way
Elbow circles x10 each way Ankle circles x10 each way
Arm circles x10 each way Deep squat hip mobility x5 each side
Wrist push-ups x10 (front and back) Dynamic hamstring stretch x10
Scap push-up x10
Scap pull-up x10
2 SUPER SET A - 3 ROUNDS 2 Jumping Squats - 12 Reps X 3 2
Ice Cream Makers - 7 Reps 3 Step ups - 10 Reps x 3 (Each Leg)
Tuck Plank Hold - 19 Secs 4 Jumping Lunges - 20 Reps X 3 (Alternating)
3 SUPER SET B - 3 ROUNDS 5 Reverse Hypers - 8 Reps x 2 3
Pullups - 8 Reps 6 Calf Raises - 19 Reps x 2 ( Each Leg)
 Pike Pushups - 7 Reps 7 COOL DOWN - 2 ROUNDS
4 SUPER SET C - 3 ROUNDS Straddle Stretch - 1 Min 4
Body Weight Dips - Max Reps Flexed Knee Stretch - 1 Min
Chin - ups Isometric Hold Max Forward Fold (Pike Stretch) - 1 Min
5 COOL DOWN - 2 ROUNDS 5
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min
S. No. Day 3 S. No. Day 4 S. No.
1 WARM-UP UPPER BODY: 1 WARM-UP LOWER BODY: 1
Wrist circles x10 each way Knee circles x10 each way
Elbow circles x10 each way Ankle circles x10 each way
Arm circles x10 each way Deep squat hip mobility x5 each side
Wrist push-ups x10 (front and back) Dynamic hamstring stretch x10
Scap push-up x10
Scap pull-up x10
2 SUPER SET A - 3 ROUNDS 2 Jumping Squats - 13 Reps X 3 2
Ice Cream Makers - 8 Reps 3 Step ups - 10 Reps x 3 (Each Leg)
Tuck Plank Hold - 20 Secs 4 Jumping Lunges - 20 Reps X 3 (Alternating)
3 SUPER SET B - 3 ROUNDS 5 Reverse Hypers - 8 Reps x 2 3
Pullups - 8 Reps 6 Calf Raises - 20 Reps x 2 ( Each Leg)
Pike Pushups - 8 Reps 7 COOL DOWN - 2 ROUNDS
4 SUPER SET C - 3 ROUNDS Straddle Stretch - 1 Min 4
Body Weight Dips - Max Reps Flexed Knee Stretch - 1 Min
Chin - ups Isometric Hold Max Forward Fold (Pike Stretch) - 1 Min
5 COOL DOWN - 2 ROUNDS 5
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min
 Day 5
WARM-UP UPPER BODY:
Wrist circles x10 each way
Elbow circles x10 each way
Arm circles x10 each way
Wrist push-ups x10 (front and back)
Scap push-up x10
Scap pull-up x10
SUPER SET A - 3 ROUNDS
Tuck Lever Hold - 15 Secs
Pike Push - ups - 5 Reps
SUPER SET B - 3 ROUNDS
Rows - 12 Reps
Pseudo Planche Pushups - 8 Reps
SUPER SET C - 3 ROUNDS
Body Weight Chin ups - Max Reps
Body Weight Dips - Max Reps
COOL DOWN - 2 ROUNDS
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min

Day 5
WARM-UP UPPER BODY:
Wrist circles x10 each way
Elbow circles x10 each way
Arm circles x10 each way
Wrist push-ups x10 (front and back)
Scap push-up x10
Scap pull-up x10
SUPER SET A - 3 ROUNDS
Tuck Lever Hold - 16 Secs
Pike Push - ups - 6 Reps
SUPER SET B - 3 ROUNDS
Rows - 12 Reps
Pseudo Planche Pushups - 8 Reps
SUPER SET C - 3 ROUNDS
Body Weight Chin ups - Max Reps
Body Weight Dips - Max Reps
COOL DOWN - 2 ROUNDS
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min

Day 5
WARM-UP UPPER BODY:
Wrist circles x10 each way
Elbow circles x10 each way
Arm circles x10 each way
Wrist push-ups x10 (front and back)
Scap push-up x10
Scap pull-up x10
SUPER SET A - 3 ROUNDS
Tuck Lever Hold - 17 Secs
Pike Push - ups - 6 Reps
SUPER SET B - 3 ROUNDS
Rows - 12 Reps
Pseudo Planche Pushups - 9 Reps
SUPER SET C - 3 ROUNDS
Body Weight Chin ups - Max Reps
Body Weight Dips - Max Reps
COOL DOWN - 2 ROUNDS
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min
Day 5
WARM-UP UPPER BODY:
Wrist circles x10 each way
Elbow circles x10 each way
Arm circles x10 each way
Wrist push-ups x10 (front and back)
Scap push-up x10
Scap pull-up x10
SUPER SET A - 3 ROUNDS
Tuck Lever Hold - 18 Secs
Pike Push - ups - 7 Reps
SUPER SET B - 3 ROUNDS
Rows - 12 Reps
Pseudo Planche Pushups - 9 Reps
SUPER SET C - 3 ROUNDS
Body Weight Chin ups - Max Reps
Body Weight Dips - Max Reps
COOL DOWN - 2 ROUNDS
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min
Day 5
WARM-UP UPPER BODY:
Wrist circles x10 each way
Elbow circles x10 each way
Arm circles x10 each way
Wrist push-ups x10 (front and back)
Scap push-up x10
Scap pull-up x10
SUPER SET A - 3 ROUNDS
Tuck Lever Hold - 19 Secs
Pike Push - ups - 7 Reps
SUPER SET B - 3 ROUNDS
Rows - 12 Reps
Pseudo Planche Pushups - 10 Reps
SUPER SET C - 3 ROUNDS
Body Weight Chin ups - Max Reps
Body Weight Dips - Max Reps
COOL DOWN - 2 ROUNDS
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min
Day 5
WARM-UP UPPER BODY:
Wrist circles x10 each way
Elbow circles x10 each way
Arm circles x10 each way
Wrist push-ups x10 (front and back)
Scap push-up x10
Scap pull-up x10
SUPER SET A - 3 ROUNDS
Tuck Lever Hold - 20 Secs
Pike Push - ups - 8 Reps
SUPER SET B - 3 ROUNDS
Rows - 12 Reps
Pseudo Planche Pushups - 10 Reps
SUPER SET C - 3 ROUNDS
Body Weight Chin ups - Max Reps
Body Weight Dips - Max Reps
COOL DOWN - 2 ROUNDS
German Hang Stretch - 15 Secs
Shoulder Flexon Stretch - 1 Min
Straddle Stretch - 1 Min