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Calisthenics-Worldwide-Free-Training-Program.Pdf PUSH -PULL CALIS- THENICS PROGRAM ABOUT Calisthenics Worldwide is a professional educational platform for athletes, calisthenics enthusiasts and movement professionals. It encourages the intensive use of literature and life-long learning. CWW was founded to support athletes in their quest to explore new tools, tricks and methods in training. Calisthenics has taught us to believe in ourselves. It has taught us dedication and discipline, and the best part is that it can work for you too. We know this because we’ve inspired a lot of people to start working out. They have used this program and it has helped them get the body and life they want. Everything you need to do is • Read the BASIC RULES and our HOW TO • Pick a workout from the plan • Find a good rep range based on your fitness level • Give it all you got! BASIC RULES 1. The first thing, with any workout, make sure your form is perfect. 5 perfect pull ups are better than 10 half ass pull ups. Find yourself a good rep range. I can do 15, even 20 pull ups. But not perfect... so I do 10 reps with everything. Pull and push-ups, squats, etc. 10 reps is my number where I’m able to perform each exercise perfectly and correctly. In the program you’ll find a pre-set number. Please note that with the first training you need to adjust the number on your own fitness level! 2. Calisthenics is healthy. It can be done almost every day. Why? It’s your own bodyweight. Your body can adapt and learn to become stronger by growing and learning how to tear and rebuild the muscles. It’s your own weight. Not a free weight that can wear and tear your body. Of course, calisthenics has its limits. Calisthenics is not about being big. It’s about staying healthy, strong, fit, without the use of weights and a gym. If you want to be the next Mr. Olympia then by all means, join a gym and buy supplements. 3. You can make progress by doing more reps, slower reps, weighted reps. Since we just started this workout program, we’ll do more reps at first. You can later progress by doing them slowly or adding some weights. Start with 10 reps, 4 sets. Remember Quality over quantity! HOW TO(push-pull program) A push-pull program is perfect when you want to start with calisthenics, train more than 3 times a week or train twice a day. It has many purposes and is suitable to any fitness level. With a push-pull program, you have two types of workouts: a pull and a push workout. 1. In the pull workout, you will mainly hit the posterior chain of the body (upper (trapezius) and lower (erector spinea) back, legs (hamstrings), biceps, glutes). This part of the body is mostly responsible for a lot of pull movements. Pulling exercises like pull ups, rows, deadlifts, hamstring curls, hip thrusters will be integrated in the pull workout. 2. The push workout hits most of the anterior chain of the body (pectoralis, shoulders, triceps, legs (quadriceps), calves). This part of the body is mostly responsible for a lot of push movements. Push exercises like push-ups, dips, squats, skull crushers and calf raises will be integrated in the push workout. Every workout is based on around 6 to 8 exercises for 3 to 6 sets and 1 or 2 exercises per body part. Usage for 3 times a week (beginner) • Execute the workout on 3 different days, with 1-day rest in between. For example, Monday, Wednesday and Friday • Choose 3 pull and 3 push exercises from the upper body, 3 pull and 3 push from the leg workout. • Each training you’ll try to use different exercises. • In this way you’ll hit the full body and have a large variety in your training. Usage for more than 3 times a week (advanced) • Split push and pull workouts • Combine the upper body push and leg push workout • Combine the upper body pull and the leg pull workout • Do not train the same muscle groups 2 days in a row Usage for twice a day (advanced) • You start your day with pulling exercises • You end your day with the push exercises • 1-day rest between training days PULL UPPER BODY Movement Reps/ Sets Rest Link time Scapula pull-up 10 3 ‘45 Assisted pull-up 10 3 ‘45 Australian pull-up 10 3 ‘45 Ring row 10 3 ‘45 Chin-up 10 3 ‘45 Legs elevated row 10 3 ‘45 Biceps curl with 10 3 ‘45 bar close grip Assisted head 10 3 ‘45 bangers PULL LEGS Movement Reps/ Sets Rest Link time Hip thrust 10 4 ‘45 Nordic hamstring 10 4 ‘45 curl One leg deadlift 10 4 ‘45 Hamstring curl on 10 4 ‘45 rings PUSH UPPER BODY Movement Reps/ Sets Rest Link time Regular push-up 10 3 ‘45 Diamond push-up 10 3 ‘45 Static push-up 10 3 ‘45 plank hold Pike push-up 10 3 ‘45 Dips parallel bars 10 3 ‘45 Bench dip 10 3 ‘45 Skull crushers 10 3 ‘45 Straight bar dips 10 3 ‘45 PUSH LEGS Movement Reps/ Sets Rest Link time Basic squat 10 4 ‘45 One leg squat 10 4 ‘45 (assisted) Bulgarian split 10 4 ‘45 squat Spanish squat 10 4 ‘45 Calf raises 10 4 ‘45 Squat jumps 10 4 ‘45 MAKE CALISTHENICS ACCESSIBLE TO ALL All rights reserved No part of this published workout may be reproduced, stored in a retrieval system or transmitted, in any form or any means - electronic, mechanical, by photocopying, recording or otherwise - without prior permission from Calisthenics Worldwide ©, except for quotations in a professional review. Disclaimer The information provided in this document is for educational purposes only. The knowledge provided is based on the personal experiences of the author. Before applying this information in your daily life, please consult your doctor/physician especially in case if you have any medical problems or serious health issues. The author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. .
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