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calisthenics 3 Days Plan
AUTOPLAYAUDIO TIP
Sport
Beginner
Body
Plan Details
The calisthenics 3 Days Plan routine by Bart_87 is a 4 day workout plan. It is a beginner level plan to achieve sport fitness goals.
calisthenics
Routine detail
Mon
Workout calisthenics
Est. 26 min
19 exercises
Pull-Up
1 Set x 20 Reps
Pikes push ups
1 Set x 20 Reps
knee to chin raises lsit beneden
4 Sets x 8 Reps
Bodyweight Lunge
1 Set x 20 Reps
Bodyweight Single-Leg Calf Raise
2 Sets x 20 Reps
Dip
1 Set x 20 Reps
Rear Pull-Up (Wide Grip)
1 Set x 20 Reps
One hand push up
1 Set x 20 Reps
push up archer
1 Set x 20 Reps
Push-Up
1 Set x 20 Reps
hanging knee to chin
1 Set x 20 Reps
Split Jump
1 Set x 22 Reps
Dip
1 Set x 20 Reps
Chin-Up with Knee Raise
1 Set x 20 Reps
Lean forward push up
1 Set x 20 Reps
push up archer
1 Set x 20 Reps
knee to chin raises lsit beneden
1 Set x 20 Reps
Lunge-squat-lunge
1 Set x 20 Reps
Dip
1 Set x 20 Reps
Any
rest calisthenics
Est. 53 min
10 exercises
Pull-Up
3 Sets x 8 Reps
borst dip
3 Sets x 8 Reps
front lever hold
3 Sets
tuck planche
3 Sets
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Any
blessure pols
Est. 54 min
12 exercises
Bodyweight Lunge
4 Sets x 20 Reps
Hamstring Stretch
4 Sets x 8 Reps
Prisoner Squat
4 Sets x 20 Reps
Quadricep Stretch
4 Sets
Bodyweight Rear Lunge
4 Sets x 8 Reps
Single-Leg Squat
4 Sets x 8 Reps
Jump Squat
4 Sets x 8 Reps
Straddle Stretch
4 Sets x 8 Reps
Side-Lying Hip Flexor
4 Sets
Plank
4 Sets
Oblique Crunch
4 Sets x 8 Reps
Twist Opening
4 Sets
Any
Core training
Est. 32 min
25 exercises
Knee Across the Body
2 Sets x 20 Reps
Straddle Stretch
1 Set x 8 Reps
prep l sit
1 Set
Plank
1 Set
Cat Stretch
1 Set x 8 Reps
Shell Stretch
1 Set x 8 Reps
knee raises squat
1 Set x 20 Reps
superman push up
1 Set x 20 Reps
tuck planche
1 Set
Tuck Crunch
1 Set x 20 Reps
Alternating Leg Bridge
2 Sets x 20 Reps
Seated Floor Hamstring Stretch
2 Sets x 8 Reps
prep l sit
1 Set
lean forward plank
1 Set
stretch superman
1 Set x 8 Reps
Jump Squat
1 Set x 20 Reps
Pikes push ups
1 Set x 20 Reps
tuck planche
1 Set
Tuck Crunch
1 Set x 20 Reps
Seated Hamstring and Calf Stretch
1 Set x 8 Reps
prep l sit
1 Set
pike plank
1 Set x 20 Reps
Single-Leg Squat
1 Set x 20 Reps
3 finger push up
1 Set x 20 Reps
l sit
1 Set
