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Calisthenics 7 Day Plan
AUTOPLAYAUDIO TIP
General
Intermediate
Body
Plan Details
The Calisthenics 7 Day Plan routine by avyno.group is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Day 1: Upper Body & Inertia Wave
Est. 48 min
6 exercises
Pull-Up
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Inverted rows
3 Sets x 8 Reps
Pike push up
4 Sets x 8 Reps
Inertia Wave
4 Sets
Any
Day 2: Lower Body & Core
Est. 38 min
5 exercises
Bodyweight Squat
4 Sets x 8 Reps
Bodyweight Lunge
4 Sets x 8 Reps
Bridge
4 Sets
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Any
Day 3: Active rest
Est. 72 min
6 exercises
Walking
1 Set
Cat Stretch
3 Sets x 8 Reps
Knees to Chest Hug
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Any
Day 5: Upper Body, Core and Inertia Wave HIIT
Est. 46 min
6 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Single-Leg Push-Up
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Inertia Wave
4 Sets
Any
Day 4: Full Body & Inertia Wave HIIT
Est. 40 min
6 exercises
Burpees
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Superman
3 Sets
Inertia Wave
4 Sets
Any
Day 6: Lower Body
Est. 38 min
5 exercises
Single-Leg Squat
4 Sets x 8 Reps
Jump Squat
4 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Any
Day 7: Active Rest
Est. 82 min
6 exercises
Walking
1 Set
Cat Stretch
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Scorpion
3 Sets x 8 Reps
