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Home > I need a check list for calisthenic workout for every day

I need a check list for calisthenic workout for every day

Warm-Up

5-10 minutes of light jogging or brisk walking

Dynamic stretches (arm circles, leg swings, torso twists)

Joint rotations (shoulders, hips, knees, ankles)

Upper Body Exercises

Push-ups (standard or modified)

Pull-ups or chin-ups (if available)

Dips (using parallel bars or a sturdy chair)

Plank to push-up position (for core stability)

Core Exercises

Plank (hold for 30-60 seconds)

Russian twists (15-20 reps)

Bicycle crunches (15-20 reps)

Mountain climbers (30 seconds)

Lower Body Exercises

Squats (standard or jump squats)

Lunges (forward or reverse)

Glute bridges

Calf raises

Cool Down

5-10 minutes of walking to lower heart rate

Static stretching (hold each stretch for 15-30 seconds)

Focus on major muscle groups (hamstrings, quadriceps, shoulders, back)

Hydration and Nutrition

Drink water before, during, and after the workout

Consume a balanced meal or snack post-workout (protein and carbohydrates)

Recovery

Ensure proper rest days between intense workouts

Incorporate foam rolling or gentle stretching on rest days

Listen to your body and adjust intensity as needed

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