Calix Routine
Sport
Intermediate
Kettlebell
Plan Details
The Calix Routine routine by dirkscgm is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Full Body Calisthenics Routines to cycle through through the week. --- The work process in this is to max out on all reps in each workout, then when you have maxed out progress down to an easier/different variation of the workout and max out again. --- This max out method is very much a calisthenics methodology that does not focus on gaining muscle mass, but more gaining strength and full body control. --- If possible, do the routines in a HIIT fashion with the mindset of completing a routine every day. The opinion is to condition the body daily and steer away from over-training by means of changing work-intensity. --- Calisthenics should be a lifestyle, not a workout chore. So have fin with it and do the best you can without the fear of failing and with the intention of getting better and stronger each day.
Routine detail
Day 1
Full Body Max Out
Est. 32 min
14 exercises
L-sit
1 Set
L-sit Leg-raises
1 Set x 8 Reps
L-sit Knee-raises
1 Set x 8 Reps
Pull-Up
1 Set x 5 Reps
Jumped Negative Pull-ups
1 Set x 5 Reps
Australian Pull-ups
1 Set x 10 Reps
Dip
1 Set x 7 Reps
Jumped Negative-dips
1 Set x 5 Reps
Box Dips
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Incline Push-ups
1 Set x 10 Reps
Pistol-Squat
1 Set x 10 Reps
Explosive Squats
1 Set x 8 Reps
Bodyweight Squat
1 Set x 10 Reps
Day 2
Kettle-bell Routine
Est. 24 min
7 exercises
Kettlebell Front Squat
3 Sets x 10 Reps
Kettlebell One-Arm Row
3 Sets
Kettlebell Goblet Squat
3 Sets x 10 Reps
Kettlebell Hang Clean
3 Sets
Kettle Bell One Arm Triceps Extension
3 Sets x 10 Reps
Kettlebell Push-Up
3 Sets x 10 Reps
Kettlebell Russian Twist
3 Sets x 10 Reps
Day 3
3-set killer routine
Est. 22 min
6 exercises
Pull-Up
3 Sets x 5 Reps
Plyo Push-Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Dip
3 Sets x 10 Reps
Australian Pull-ups
3 Sets x 10 Reps
Explosive Squats
3 Sets x 10 Reps
Day 5
Cardio Day
Est. 32 min
1 exercise
Running
1 Set
