تحدي كاليستينكس لمدة 30 يوم

Embark on a transformative journey with the 30-Day Calisthenics Challenge! This comprehensive 4-week program is designed to sculpt your body and build strength through a variety of bodyweight exercises, targeting all major muscle groups. With 16 workout days packed into just 60 minutes each, you'll enhance your powerlifting skills and athletic performance while accommodating both beginners and intermediates. Get ready to elevate your fitness game and achieve your goals with structured routines that keep you motivated and challenged every step of the way!

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Week 1

Week 2

Week 3

Week 4

Pull-Up (Assisted)

Push Up

Dips Between Chairs

Hollow Hold

Plank

Squat (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Glute Bridge (Dumbbell)

Hanging Knee Raise

Side Plank

Inverted Row

Incline Bench Press (Dumbbell)

Pike Push Up

Plank Walkout

V-Up

Step-Up (Weighted)

Walking Lunge

Wall Sit

Reverse Abs Crunch (Bodyweight)

Dead Bug

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