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Calisthenics Chris
by Chris Wiharnadi
1 athletes joined
Program Description
Uuh
Program Overview
Level
Beginner
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jun 25, 2024 09:38
Last Edited
Jul 08, 2024 10:22
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Week 1
1 / 8 Weeks
Day 2
1
Kneeling Ab Roll Outs
1 Set
2
Reverse Hyperextension
1 Set
3
Pallof Press
1 Set
4
Pike Push Up
1 Set
1 Set
8 Reps
8 Reps
@7
@8
5
Dips Between Chairs
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
6
Inverted Row
1 Set
1 Set
8 Reps
8 Reps
@6.5
@7
7
Pull-Up (Band)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
8
Single Leg Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7.5
@8
@8.5
9
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
Day 1
1
Kneeling Ab Roll Outs
1 Set
2
Reverse Hyperextension
1 Set
3
Pallof Press
1 Set
4
Pike Push Up
1 Set
1 Set
8 Reps
8 Reps
@7
@8
5
Dips Between Chairs
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
6
Inverted Row
1 Set
1 Set
8 Reps
8 Reps
@6.5
@7
7
Pull-Up (Band)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
8
Single Leg Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7.5
@8
@8.5
9
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9