Calisthenics Workout : Week 3 & 4

1.)Monday:
Upper Body Push/Pull Day

Push-up/Crunch Superset
5 Cycles of:
Regular..........5
Reg. Crunch .....15
Wide.............5
Reverse Crunch...15
Tricep...........5
1/2 Situps.......15

Pull-ups:
Regular grip.....1,2,3
Reverse grip.....1,2,3

Abs:
Reg. Crunch.......25
Rev. Crunch.......25
Right Crunches....25
Left Crunches.....25
1/2 Situps........25

Pushup/ jumping Jacks superset:
Repeat 10 times;
Jumping jacks.....10
Push-ups..........5-10

2.)Tuesday:
Lower body
Run/walk/Bike......20 mins.

Squats.............3 x 20
Lunges.............3 x 10
Calves.............3 x 25
Jumping jacks......3 x 20
Side Crunches......4 x 25
L/R crunches........4 x 25


3.)Wednesday:

Stretch ..........15:00
Interval Training:
20 - 30 mins. running/walking
Run/walk..........20 yds.

4.)Thursday:

Push/ Pull
Repeat 5 times: (non - stop)
Pull-ups...........5 - 10
Push - ups.........10 -20
Crunches...........10 x 5 seconds
Dips...............10
Jog................1:00 or jumping jacks
(beginners, assisted pull-ups/knee push-ups)

Biking............20 mins.

Abs:
Repeat 2-3 times:
Reg. Crunches........25
Reverse crunched.....25
Alternate Regular / reverse crunch....25 each
Bicycles Crunsh........25

5.)Friday:

Rest day.....stretch

6.)Saturday:

Walk /run.............15

Repeat exercises....... 3x's
Push-ups............... 10 - 20
Squats................. 10 - 20
Dips................... 10 - 20
Lunges................. 10-15 per leg
Heel raises............ 20
pull - ups............. 10 -15
Crunches............... 2 x 25 (left/right)

Full body stretch