https://github.com/codecaine-zz/bodyweight-workout-program

Intermediate calisthenics workout plan
https://github.com/codecaine-zz/bodyweight-workout-program

guide intermediate plan workout

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Intermediate calisthenics workout plan

• Host: GitHub
• URL: https://github.com/codecaine-zz/bodyweight-workout-program
• Owner: codecaine-zz
• Created: 2024-07-28T01:20:45.000Z (5 months ago)
• Default Branch: main
• Last Pushed: 2024-07-28T01:34:34.000Z (5 months ago)
• Last Synced: 2024-07-28T02:55:03.473Z (5 months ago)
• Topics: guide, intermediate, plan, workout
• Homepage: https://www.youtube.com/watch?v=f8qDfLeldp8&list=PLuQI68PE-VaCQIhLFmRp7VPby07Sr6V5f
• Size: 1000 Bytes
• Stars: 0
• Watchers: 1
• Forks: 0
• Open Issues: 0
• Metadata Files:
  • Readme: readme.MD

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README

        
# Upper Body Workout with Slow Pull-Ups and Chin-Ups

## Warm-Up (10-15 minutes)

1. **Jumping Jacks:** 2 minutes

2. **Dynamic Stretching:** 5 minutes (Arm circles, torso twists, leg swings)

3. **High Knees:** 2 minutes

4. **Fast Push-Ups:** 2 sets of 20-30 reps

## Main Workout (Mix of Slow and Fast Reps)

1. **Archer Push-Ups:** 3 sets of 5 reps per arm

2. **Slow Pull-Ups:** 3 sets of 5 reps (10 seconds up, 10 seconds down)

3. **Wide Push-Ups:** 3 sets of 10-12 reps

4. **Fast Chin-Ups:** 3 sets of 10-12 reps (explosive up, controlled down)

5. **Dips:** 3 sets of 12-15 reps

6. **Diamond Push-Ups:** 3 sets of 8-10 reps

7. **Inverted Rows (or Supported Rows):** 3 sets of 12-15 reps

8. **Incline Push-Ups:** 3 sets of 15-20 reps

9. **Slow Push-Ups:** 3 sets of 8-10 reps (3-4 seconds down, 3-4 seconds up)

## Optional Core Workout

1. **Jack Lalanne extended Plank:** 3 sets of 1-minute hold

2. **Hanging Leg Twists:** 3 sets of 20 reps (10 each side)

3. **Hanging Leg Raises:** 3 sets of 10-15 reps

## Cool Down (10 minutes)

1. **Static Stretching:** 5 minutes (Chest, shoulders, triceps)

2. **Foam Rolling:** 5 minutes (Focus on upper body muscles)

# Lower Body Workout

## Warm-Up (10-15 minutes)

1. **Jumping Jacks:** 2 minutes

2. **Dynamic Stretching:** 5 minutes (Leg swings, hip circles)

3. **High Knees:** 2 minutes

4. **Bodyweight Squats:** 2 sets of 20 reps

## Main Workout

1. **Squats:** 3 sets of 20 reps

2. **Lunges:** 3 sets of 15 reps per leg

3. **Glute Bridges:** 3 sets of 20 reps

4. **Calf Raises:** 3 sets of 25 reps

5. **Mountain Climbers:** 3 sets of 30 seconds

6. **Jump Squats:** 3 sets of 15 reps

## Cool Down (10 minutes)

1. **Static Stretching:** 5 minutes (Hamstrings, quadriceps, calves)

2. **Foam Rolling:** 5 minutes (Focus on lower body muscles)

# Suggested Weekly Schedule

- **Monday:** Upper Body Workout

- **Tuesday:** Lower Body Workout

- **Wednesday:** Upper Body Workout

- **Thursday:** Lower Body Workout

- **Friday:** Upper Body Workout

- **Saturday:** Lower Body Workout

- **Sunday:** Rest or light activity (e.g., walking, stretching)

# Tips for Success

- **Focus on Control:** Maintain full control during slow pull-ups and chin-ups, emphasizing the eccentric (lowering) phase.

- **Rest Between Sets:** Allow adequate rest between sets (60-90 seconds) to recover and maintain performance, especially for slow, controlled movements.

- **Listen to Your Body:** If you experience discomfort or pain (beyond normal muscle fatigue), reassess your form or reduce the intensity.

- **Progress Gradually:** As you build strength, you can gradually increase the number of reps or add more challenging variations.

- **Form Over Quantity:** Always prioritize proper form to avoid injuries and maximize the effectiveness of the exercises.

By incorporating both slow and fast variations, you can achieve a balanced approach to strength, muscle growth, power, and endurance.