Create Your Own Calisthenics Routine

Careers & Health Implications - Create Your Own Calisthenics Routine Complete the 4 steps below to design your own calisthenics program. Step 1 Select a calisthenics goal

What do I want to achieve?

Calisthenics Goal: Muscular Endurance

General Muscle Fitness

Muscular Strength

Sets Per Exercise

2-3

3-4

4-5

Repetitions Per Set

12-20

8-12

6-8

20-30 secs

30-40 secs

45 sec

Rest Between Sets

Step 2 Select a Daily Routine

How will I organize daily workout?

Determine how you will conduct your daily workout by selecting one of the routines below. Each workout session will include: Total Body

Exercises for the total body: Upper, Core, Lower

Push/Pull

Pushing exercises (i.e. push-ups, dips) Pulling exercises (pull or chin ups, inverted rows)

Upper/Lower

Exercises for only upper body (chest, shoulders, back arms) OR lower body (legs). Upper and lower body workouts are alternated each session

Other

Explain your own:

Step 3

What exercises will I include in my program?

Select Calisthenics Exercises Refer to Calisthenics Exercise List for options. For each category, select 4 exercises in addition to the PX. Calisthenics Exercises PX

1

2

3

4

Chest Push Ups Back

Pull Ups

Arms

Dips

Legs

Squats

Step 4 Create your Daily Routine List 10 exercises and create your daily routine. Afterwards try your routine out. Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Exercise 6 Exercise 7 Exercise 8 Exercise 9 Exercise 10