CALISTHENICS WORKOUT : WEEK 1 & 2

WEEKS 1 & 2 -

1.)MONDAY - UPPER BODY
PUSH / PULL

1 PULLUP (ASSISTED)/DIP X 2 ( DO THIS UNTIL YOU GET TO 5 PULL UPS)

ALTERNATING CIRCUIT :
PUSH UPS/ DIPS/ STOMACH
REPEAT 3 TIMES:
REG. CRUNCHES.....10*
PUSH UPS..........10
REV. CRUNCHES.....10*
CHAIR DIPS........10

*10 SECOND HOLD FOR EACH REP*

2.)TUESDAY - LOWER BODY

RUN/WALK

REPEAT 3 TIMES:
WALK/RUN .......3:00
1/2 SQUATS......20
1/2 LUNGES......20/LEG
HEEL RAISES.....30
LEG STRETCH.....2:00
THIGH
HAMSTRING
CALVES

COOL DOWN WALK/JOG

3.) WEDNESDAY -

DAY OFF
STRETCH ...........15:00

RUNNING.............20-30 MINS.

4.)THURSDAY - UPPER BODY

PULLUPS X 2 / PUSH UPS X 2...DO THIS 5 TIMES

DIPS............10-15
CRUNCHES........10 X 10 SEC.
L/R CRUNCHES....10 X 10 SEC.
SIDE CRUNCHES...2 X 25
REV CRUNCHES....20


5.) FRIDAY - LOWER BODY

RUN/WALK
REPEAT 3 TIMES:
WALK/RUN........3:00
1/2 SQUATS......20
1/2 LUNGES......20 PER LEG
LEG STRETCH.....20
THIGH
HAMSTRING
CALVES

COOL DOWN WALK/ JOG ...5:00

6.) SATURDAY - UPPER BODY

REPEAT MONDAY..
BIKE 20:00 INSTEAD OF WALKING

* THIS IS JUST A GUIDELINE,,,IF YOU WANT TO DO MORE CARDIO ADD SOME IN...IF YOU WANT TO DO THE FULL SQUATS THAN THE 1/2 SQUATS...DO IT!!!**