Calix Routine

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4 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Full Body Calisthenics Routines to cycle through through the week.
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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.
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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.
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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.
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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.

Day 3
Day 5
Day 1
Day 2

Full Body Max Out 14 exercises, 31 mins

	1x8 reps	rest: 20s
	1x8 reps	rest: 20s
	1x8 reps	rest: 20s
Pull-Up	1x5 reps	rest: 20s
	1x5 reps	rest: 20s
	1x10 reps	rest: 20s
Dip	1x7 reps	rest: 20s
	1x5 reps	rest: 20s
	1x10 reps	rest: 20s
Push-Up	1x10 reps	rest: 20s
	1x10 reps	rest: 20s
	1x10 reps	rest: 20s
	1x8 reps	rest: 20s
Bodyweight Squat	1x10 reps	rest: 20s

Kettle-bell Routine 7 exercises, 24 mins

Kettlebell Front Squat	3x10 reps	rest: 10s
Kettlebell One-Arm Row	3x0 reps	rest: 10s
Kettlebell Goblet Squat	3x10 reps	rest: 10s
Kettlebell Hang Clean	3x0 reps	rest: 10s
	3x10 reps	rest: 10s
Kettlebell Push-Up	3x10 reps	rest: 10s
	3x10 reps	rest: 10s