 L sit

 Pull ups
 Pistol squats
 Hand stand
 Plank stand
 Human flag

1. Reduce the fat content of the body – V Cut – Six

pack abs
2. Include the cardio workout for heart rate – To
reduce the total fat content of the body
3. Include resistant exercises for mass gaining –
Normal resistant exercises for the muscle buildup
4. Include exercises for the callisthenic buildup -
Choose an exercise that targets the lower legs and
the abdominals

Calisthenics all about the right excercises and the right

progression
 Have realistic goals
  Do the proper warmup & the proper workout
routine - Master basic movements
1. 100 pushes
2. 100 pullups
 Focus on the basics / reps and movement form
 Do the negative excercises
 Take the mobility training / flexibility into head -
calimove mobility / calimove workout training /
calimove step by step training method
 Include lower leg training excercises into the
routine as well
1. Pistol squats
2. Archer squats
3. Lunges – side lunges
 Final Ultimate Goal / Consistency / Milestones
( smaller progressive goals ) - Day to Day goals /
Weekly goals

1. 1km -10km/h running

10 * 4 reps
PUSH - chest / shoulders & Triceps
 Incline barbell bench press
 Standing dumbbell shoulder press
 Dumbell Lateral raises – inclined
 Seated overhead dumbbell extensions
 Overhead – curlbar extensions
 Dumbell curls

PULL – Back, Biceps ,rear Deltoids

 Pull ups – pseudo = falling pull ups
 Barbell rows – standing
 Rear delt row – seated row
 2 hand hang = Single hand hang
 Bicep curls – curleez bar
 Bicep curl 90 degrees
S

LEGS – Entire lower body –Quads /Hamstrings / Calves

 Hip thrusts
 Dumbell squats - Goblet squats
 Bulgarian split squats
 Deadlifts
 Abdominals –
1. Mermaids see throughs
2. Plank hip lateral dips
3. Up and Down planks
4. Heel lateral taps
5. Planks
6. Heels to the heavens
7. Spiderman knees to the elbows
8. Cross body mountain climbers S