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Calisthenics - Step 1
AUTOPLAY
Cutting
Intermediate
Body
Plan Details
The Calisthenics - Step 1 routine by Hard.at.Work is a 10 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This is a cutting calisthenic workout for those who are ready for the next step! Dont forget to change the reps according to your fitness levels. Train hard, live hard. Many exercises taken from the net and compiled together. Some changed, some stay the same.
Routine detail
Day 1
1- Warmup
Est. 19 min
12 exercises
Mountain Climber
1 Set x 30 Reps
Alternating Heel Touch
1 Set x 20 Reps
Superman
1 Set
Forearm Plank with Hip Abduction
1 Set x 8 Reps
Scissor Kick
1 Set x 80 Reps
Single-Leg Glute Bridge
2 Sets x 15 Reps
Mountain Climber
1 Set x 15 Reps
Alternating Heel Touch
1 Set x 20 Reps
Superman
1 Set
Forearm Plank with Hip Abduction
1 Set x 8 Reps
Scissor Kick
1 Set x 80 Reps
Single-Leg Glute Bridge
2 Sets x 15 Reps
Day 1
Part 1 - Chest Chaos
Est. 49 min
20 exercises
Push-Up
1 Set x 8 Reps
Diamond Push up
1 Set x 5 Reps
Dip
1 Set x 8 Reps
Bench Push-Up
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Push-Up
1 Set x 8 Reps
Diamond Push up
1 Set x 5 Reps
Dip
1 Set x 8 Reps
Bench Push-Up
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Push-Up
1 Set x 8 Reps
Diamond Push up
1 Set x 5 Reps
Dip
1 Set x 8 Reps
Bench Push-Up
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Push-Up
1 Set x 8 Reps
Diamond Push up
1 Set x 5 Reps
Dip (on non weight frame)
1 Set x 8 Reps
Bench Push-Up
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Day 1
Part 2 - Back Mental
Est. 36 min
15 exercises
Wide pull ups
1 Set x 5 Reps
Close Grip Pull Up
1 Set x 5 Reps
Wide Grip Behind Neck Pull Ups
1 Set x 5 Reps
Shoulder Width Behind Neck Pull Ups
1 Set x 5 Reps
Upside down pull ups
1 Set x 5 Reps
Wide pull ups
1 Set x 5 Reps
Close Grip Pull Up
1 Set x 5 Reps
Wide Grip Behind Neck Pull Ups
1 Set x 5 Reps
Shoulder Width Behind Neck Pull Ups
1 Set x 5 Reps
Upside down pull ups
1 Set x 5 Reps
Wide pull ups
1 Set x 5 Reps
Close Grip Pull Up
1 Set x 5 Reps
Wide Grip Behind Neck Pull Ups
1 Set x 5 Reps
Shoulder Width Behind Neck Pull Ups
1 Set x 5 Reps
Upside down pull ups
1 Set x 5 Reps
Day 1
Extra
Est. 17 min
5 exercises
Pike Stand Shrug
1 Set x 8 Reps
Pull Back Shrugs
2 Sets x 8 Reps
Scapula Parallel Shrug
2 Sets x 8 Reps
Scapula Pull Up
2 Sets x 8 Reps
Scapula Push Up
3 Sets x 8 Reps
Day 2
Arm-Ageddon
Est. 35 min
15 exercises
Shoulder Width Chin Ups
1 Set x 5 Reps
Wide Grip Australian Chin Up
1 Set x 5 Reps
Dips (On Frame)
1 Set x 5 Reps
Close grip Austalian Chin Ups
1 Set x 5 Reps
Dips on Straight Bar
1 Set x 5 Reps
Shoulder Width Chin Ups
1 Set x 5 Reps
Wide Grip Australian Chin Up
1 Set x 5 Reps
Dips (On Frame)
1 Set x 5 Reps
Close grip Austalian Chin Ups
1 Set x 5 Reps
Dips on Straight Bar
1 Set x 5 Reps
Shoulder Width Chin Ups
1 Set x 5 Reps
Wide Grip Australian Chin Up
1 Set x 5 Reps
Dips (On Frame)
1 Set x 5 Reps
Close grip Austalian Chin Ups
1 Set x 5 Reps
Dips on Straight Bar
1 Set x 5 Reps
Day 2
Leg Breaker
Est. 62 min
18 exercises
Single-Leg Squat
3 Sets x 8 Reps
Hannibal Squats (feet Together)
1 Set x 10 Reps
Pyramid Calf raises - Start at 15
1 Set x 15 Reps
In & Out Squat Jumps
1 Set x 10 Reps
Lunge Walks
1 Set x 15 Reps
Wall Sit
1 Set
Single-Leg Squat
3 Sets x 8 Reps
Hannibal Squats (feet Together)
1 Set x 10 Reps
Pyramid Calf raises - Start at 15
1 Set x 15 Reps
In & Out Squat Jumps
1 Set x 10 Reps
Lunge Walks
1 Set x 15 Reps
Wall Sit
1 Set
Single-Leg Squat
3 Sets x 8 Reps
Hannibal Squats (feet Together)
1 Set x 10 Reps
Pyramid Calf raises - Start at 15
1 Set x 15 Reps
In & Out Squat Jumps
1 Set x 10 Reps
Lunge Walks
1 Set x 15 Reps
Wall Sit
1 Set
Day 6
6- Dumbell Routine
Est. 17 min
11 exercises
DB Circuit: Dead Lift+Hinge Row+Clean Lift+Lunge+Shoulder Press
1 Set
Dumbbell Squat
1 Set x 5 Reps
DB Circuit: Dead Lift+Hinge Row+Clean Lift+Lunge+Shoulder Press
1 Set
Dumbbell Squat
1 Set x 5 Reps
DB Circuit: Dead Lift+Hinge Row+Clean Lift+Lunge+Shoulder Press
1 Set
Dumbbell Squat
1 Set x 5 Reps
DB Circuit: Dead Lift+Hinge Row+Clean Lift+Lunge+Shoulder Press
1 Set
Dumbbell Squat
1 Set x 5 Reps
DB Circuit: Dead Lift+Hinge Row+Clean Lift+Lunge+Shoulder Press
1 Set
Dumbbell Squat
1 Set x 5 Reps
Kettlebell Turkish Get-Up Lunge
2 Sets x 5 Reps
Day 120
No Running
Est. 0 min
0 exercises
This day is empty
Day 120
5- Kettlebell Routine
Est. 77 min
20 exercises
Kettlebell Turkish Get-Up Lunge
2 Sets x 8 Reps
Kettlebell Halo
2 Sets x 8 Reps
Kettlebell One-Arm Push Press
2 Sets x 8 Reps
Kettlebell Halo
2 Sets x 8 Reps
Kettlebell One-Arm Push Press
2 Sets x 8 Reps
Kettlebell Halo
2 Sets x 8 Reps
Kettlebell One-Arm Push Press
2 Sets x 8 Reps
Kettlebell Dead Clean
2 Sets x 8 Reps
Kettlebell One-Arm Swing
2 Sets x 8 Reps
Kettlebell Advanced Windmill
2 Sets x 8 Reps
Kettlebell Dead Clean
2 Sets x 8 Reps
Kettlebell One-Arm Swing
2 Sets x 8 Reps
Kettlebell Advanced Windmill
2 Sets x 8 Reps
Kettlebell Dead Clean
2 Sets x 8 Reps
Kettlebell One-Arm Swing
2 Sets x 8 Reps
Kettlebell Advanced Windmill
2 Sets x 8 Reps
Kettlebell Dead Clean
2 Sets x 8 Reps
Kettlebell One-Arm Swing
2 Sets x 8 Reps
Kettlebell Advanced Windmill
2 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Day 120
HIIT MTb
Est. 5 min
3 exercises
MTB HIIT
1 Set
MTB HIIT
1 Set
MTB HIIT
1 Set
