Best Calisthenics Program Pdf ◆

| Station | Exercise | |---------|----------| | 1 | Jumping jacks (max) | | 2 | Push-ups (max) | | 3 | Air squats (max) | | 4 | Mountain climbers (max) | | 5 | Reverse lunges (max) | | 6 | Plank hold |

❌ No pulling exercises. ✅ Fix: Balance push (push-ups, dips) with pull (rows, pull-ups). best calisthenics program pdf

❌ Skipping legs. ✅ Fix: Include squats, lunges, and glute bridges. | Station | Exercise | |---------|----------| | 1

or reduce rest to 10 seconds. Part 3: Sample Weekly Schedule (Intermediate) | Time | Mon | Tue | Wed | Thu | Fri | Sat | Sun | |------|-----|-----|-----|-----|-----|-----|-----| | AM | Strength A (Push/Legs) | Skill practice (10 min) | Strength B (Pull/Core) | Active rest (walk) | Strength C (Full body) | Endurance circuit | Rest | | PM | Light cardio | Rest | Mobility | - | Light cardio | Skill practice | Rest | Part 4: How to Track Progress (Free Templates) Create a simple log with these columns: ✅ Fix: Include squats, lunges, and glute bridges

Perform as a circuit: 4 rounds, 45s work / 15s rest, 90s between rounds.

Add 1–2 reps per set weekly. When you hit the top of the rep range, increase difficulty (e.g., add a weight vest or elevate feet). Program B: Best for Pure Strength (Low reps, high intensity) Ideal for: Mastering advanced moves (pull-ups, muscle-ups, handstand push-ups)