Calisthenics - Step 1

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2 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Part 1 - Chest Chaos 26 exercises, 1 hr 16 mins

Push-Up	1x8 reps	rest: 60s
	1x5 reps	rest: 60s
Dip	1x8 reps	rest: 60s
	1x8 reps	rest: 60s
	1x8 reps	rest: 60s
Bench Push-Up	1x8 reps	rest: 60s
Bench Dip	1x8 reps	rest: 60s
Push-Up	1x8 reps	rest: 60s
	1x5 reps	rest: 60s
Dip	1x8 reps	rest: 60s
	1x8 reps	rest: 60s
	1x8 reps	rest: 60s
Bench Push-Up	1x8 reps	rest: 60s
Bench Dip	1x8 reps	rest: 60s
Push-Up	1x8 reps	rest: 60s
	1x5 reps	rest: 60s
	1x8 reps	rest: 60s
	1x8 reps	rest: 60s
Bench Push-Up	1x8 reps	rest: 60s
Bench Dip	1x8 reps	rest: 60s
Push-Up	1x8 reps	rest: 60s
	1x5 reps	rest: 60s
	1x8 reps	rest: 60s
	1x8 reps	rest: 60s
Bench Push-Up	1x8 reps	rest: 60s
Bench Dip	1x8 reps	rest: 60s

Part 2 - Back Mental 15 exercises, 41 mins

		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s

Arm-Ageddon 22 exercises, 1 hr 0 min

		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s

Leg Breaker 18 exercises, 53 mins

		1x5 reps	rest: 60s
		1x10 reps	rest: 60s
		1x15 reps	rest: 60s
		1x10 reps	rest: 60s
		1x15 reps	rest: 60s
		1x8 reps	rest: 30s
		1x5 reps	rest: 60s
		1x10 reps	rest: 60s
		1x15 reps	rest: 60s
		1x10 reps	rest: 60s
		1x15 reps	rest: 60s
		1x8 reps	rest: 60s
		1x5 reps	rest: 60s
		1x10 reps	rest: 60s
		1x15 reps	rest: 60s
		1x10 reps	rest: 60s
		1x15 reps	rest: 60s
		1x8 reps	rest: 60s

legs 4 exercises, 24 mins

Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
World's Greatest Stretch	3x8 reps	rest: 60s