CALISTHENICS EXERCISE 4 WEEK PLAN

1st 1.25kg per week F I T T

1. Warm up
-Jumping Jacks
-Jump Rope 3 Sets/12 Reps Lightly 20-30 Minutes Strength training
-Leg Swings Intensive

2. Stretching
Static
-Head Bend
-Biceps Stretch
-Shoulder Stretch Strength training
-Hip and Thigh Stretch 4 Sets/10-30 Moderately 15 Minutes
Seconds Intensive
Dynamic
-Squats
-Hip Circles
-Walking Lunge

3. Exercise Proper
-Squats
-Push-Ups Strength training
-Dips 3 Sets/10 Reps Highly 20-30 Minutes
-Plank Intensive
-Lunges

4. Cool-Down
-Slow Walk 2 Sets/20 Lightly 2-5 Minutes Strength training
-Seated Forward Bend Seconds Intensive
2nd 1.25kg per week F I T T

1. Warm up
-Jumping Jacks Strength training
-Jump Rope 3 Sets/12 Reps Lightly 20-30 Minutes
-Leg Swings Intensive

2. Stretching
Static
-Head Bend
-Biceps Stretch
-Shoulder Stretch Moderately Strength training
-Hip and Thigh Stretch 4 Sets/10-30 Intensive 15 Minutes
Seconds
Dynamic
-Squats
-Hip Circles
-Walking Lunge

3. Exercise Proper
-Squats
-Push-Ups
-Dips 3 Sets/10 Reps Highly 20-30 Minutes Strength training
-Plank Intensive
-Lunges

4. Cool-Down
-Slow Walk 2 Sets/20 Lightly 2-5 Minutes Strength training
-Seated Forward Bend Seconds Intensive
3rd 1.25kg Per Week F I T T

1. Warm Up

-Brisk walking BW- 10 M Light Intensity

10 minutes Endurance
-Jumping Jacks 12 REPS/3 SETS

-High Knees

2. Stretching
Static
-Hamstring Stretch

-Shoulder Stretch

-Quadriceps Stretch Light Intensity

8 REPS/ 3SETS 10-15 Minutes Flexibility
Dynamic
-Leg Swings

-Arm Circles

-Walking Lunges

3. Exercise Proper
-Squats
Moderate
-Push Ups 10 REPS/ 3SETS Intensity 15-20 Minutes Strength

-Lunges

4. Cool-Down
-Light Walking

-Gentle Yoga Poses 8 REPS / 1 SET Light Intensity 5 Minutes Flexibility

-Deep Breathing
Exercise
4th 1.25kg Per Week F I T T

1. Warm Up
-Jumping Rope
10 REPS/ 2 SETS Light Intensity 10 Minutes Endurance
-Side Lunges

-Jog in Place
2. Stretching
Static
-Bending Over

-Hip and Thigh

Stretch

-Calf Stretch
8 REPS/ 3 SETS Moderate 10-15 Minutes Flexibility
Dynamic Intensity
-Hip Openers

-Lunge with
Rotation

-Knee to Chest
3. Exercise Proper
- Planks

-Abdominal 12 REPS/ 3 SETS Moderate 15-20 Minutes Strength

Crunches Intensity

-Bent-Over Row
4. Cool-Down
-Spinal Rolls

-Standing Quad 8 REPS/ 1 SET Light Intensity 5 Minutes Flexibility

Stretch

-Side Stretch