CALISTHENICS
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Created on May 27, 2023
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Transcript
Objetive
FITNESS or FATNESS
Jana Álvarez Cuéllar 4ºA de la ESO
SESSION 3(arm sesion in a calisthenics park )
Sessions
SESSION 1( black jack leg sesion)
SESSION 2(TRX)
SESSION 4(the pyramid)
EThis session consists of adding 21 repetitions between two exercises. You start by doing 20 from exercise 1.1 and 1 from exercise 2.1, then 19 from exercise 1.1 and 2 from exercise 2.2. Exercise 1.1 is changed to 1.2 in repetition 11-10, and exercises 2 are changed every 3 repetitions.
COOL DOWN (10mn):
WARM-UP (10mn):
WOD (20 mn):
2.3 Squats and jump
Session 1: black jack leg session
1.1.Squats
1. 2.Chair
2.1. Lumbar
2.2 Lower the knee
2.4 Scissors
2.5 The worm
2.6 Side to side squats
2.7 Superman up
go BACK
Each exercise is repeated for 35 seconds and rests for 1 minute between series. The series are repeated three times.
COOL DOWN (10 mn):
WARM-UP (10mn):
WOD (20 mn):
5.Push-ups
First of all , you must regulate the trx as much as possible, that way you can do all the exercises well without having to change sizes.
Session 2: TRX
1.Low row
2.Triceps
3.Squats
4.Plank
6.Biceps
7.Squats again
8.Side plank
9.High row
10.Hips press
go BACK
Each exercise is repeated for 20 seconds and rests for 10 sec between exercise. Rest 1 minute between series. The series are repeated 4 times.
COOL DOWN (5mn):
WARM-UP (10mn):
WOD (20 mn):
4. ABS
Session 3: arm sesion in a calisthenics park
1.Bench push ups
2.Pull ups
3.Triceps dips
5.Rowing
6.Legs up and down
7. Tucked planche
8.Crunch
go BACK
11.The Armless Cobra
13. The other arm with elastic band
15.Lumbar
10.Jumping jacks
14. Planck
12. One Arm with elastic band
In this session you work on resistance and do the exercises well.You will need a elastic band for some exercises and a glass for the cool down
This session is made up of three repetitions of the same series, in which each time you have to do more repetitions in less time. In the first there are 30 seconds to do 10 repetitions of each exercise, in the second 25 seconds to do 15 repetitions, and in the last 20 seconds for 20 repetitions. Between the first and second repetition rest 1 minute, and between the second and third 2 minutes.
COOL DOWN (10mn):
WARM-UP (10mn):
WOD (20 mn):
5.The climber
Session 4: the pyramid
1. Scissors with one leg
2.Scissors with the other leg
3.Superman
4.Plank up and down
6.Stand on tiptoe
7.Back
8.Arm with elastic band.
9.Bicycle
16. Jumps on site
go BACK
Lower the knee
go BACK
Squats and jump
go BACK
The worm
go BACK
Superman up
go BACK
Side to side squats
go BACK
Chair
go BACK
Squats
go BACK
Bench push ups
go BACK
Pull ups
go BACK
Rowing
go BACK
Triceps dips
go BACK
ABS
go BACK
Legs up and down
go BACK
Crunch
go BACK
Tucked planche
go BACK
Low row
You place your hands looking the center and go up with your elbows close to your body.
go BACK
Triceps
With the hands to the front you go down forward.
go BACK
Squats
With your legs a little bit open, go down until you form a 90º angle.
go BACK
Plank
With your feets on the trx, you place your body straight and put your elbows on the floor.
go BACK
Push-ups
You place your hands facing forward and with your arms extended go down.
go BACK
Biceps
With your hands towards you you shrink until you join your arms.
go BACK
Side plank
With the same position than in the planck you move your hip side to side.
go BACK
High row
With your hands looking to the front, open your arms and your body go up.
go BACK
Hips press
You place your feet on the trx, put your back on the floor and your arms close to your body. You raise and lower the hip.
go BACK
In this position move the leg up and down.
Scissors
go BACK session 1
go BACK session 4
Superman
go BACK
Plank up and down
go BACK
The legs are drawn towards the chest.
The climber
go BACK
Stand on tiptoe
go BACK
With the elastic band, you open and close your arms, stretched out.
Back
go BACK
Arm with elastic band
go BACK
Bicycle
go BACK
Jumping jacks
go BACK
The Armless Cobra
go BACK
Arms with elastic band
go BACK
Planck
go BACK
Lumbar
go BACK session 1
go BACK session 4
Jumps on site
go BACK