SECOND DAY
FIRST DAY
Doing Calisthenic
THIRD DAY
FOURTH DAY
Hugo Hernández González 4ºA
WARM UP: Rowing, cycling, or brisk walking.
Gentle intensity to raise body temperature.
WOD: Inverted rows are a mid-back exercise and a good progression towards pull-ups. 4 sets of 8–12 repetitions.
COOL DOWN: Lower heart rate (2–3 min)
Slow, controlled breathing.
Stretching (2 min)
Back: Place your hands on a bench and lower your chest.
Upper trapezius: Gently tilt your head to one side.
Biceps: Extend your arm against a wall with your palm facing down.
Forearms: Fully extend your wrist.
WARM UP: Light jumping: 1.5 minute. Jumping jacks: 1.5 minutes.
Running in place or light skipping: 2 minutes.
WOD: 1 set of pull-ups (5 repetitions of 4).
COOL DOWN: Chest (50 seconds per side). Biceps (45 seconds per arm). Shoulders (45 seconds per arm).
WARM UP: Marching in place for 1 minute
High knees for 30 seconds
Heel kicks for 30 seconds
Hip circles for 10 seconds per side
Forward-backward leg swings for 10 seconds per leg
Lateral leg swings for 10 seconds per leg.
WOD: Classic squat, Deep squat, Sumo squat, Jump squat, Bulgarian squat and Goblet squat (if you have a dumbbell or weight). 3 sets of 10 reps for all the types.
COOL DOWN: Standing quadriceps (heel to glute) 20–30 seconds per leg
Seated adductors (butterfly) 20–30 seconds
Glutes (knee to chest) 20–30 seconds per leg
Calves (against a wall) 20–30 seconds per leg.
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Doing Calisthenic
Hugo HG
Created on May 31, 2026
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Transcript
SECOND DAY
FIRST DAY
Doing Calisthenic
THIRD DAY
FOURTH DAY
Hugo Hernández González 4ºA
WARM UP: Rowing, cycling, or brisk walking. Gentle intensity to raise body temperature.
WOD: Inverted rows are a mid-back exercise and a good progression towards pull-ups. 4 sets of 8–12 repetitions.
COOL DOWN: Lower heart rate (2–3 min) Slow, controlled breathing. Stretching (2 min) Back: Place your hands on a bench and lower your chest. Upper trapezius: Gently tilt your head to one side. Biceps: Extend your arm against a wall with your palm facing down. Forearms: Fully extend your wrist.
WARM UP: Light jumping: 1.5 minute. Jumping jacks: 1.5 minutes. Running in place or light skipping: 2 minutes.
WOD: 1 set of pull-ups (5 repetitions of 4).
COOL DOWN: Chest (50 seconds per side). Biceps (45 seconds per arm). Shoulders (45 seconds per arm).
WARM UP: Marching in place for 1 minute High knees for 30 seconds Heel kicks for 30 seconds Hip circles for 10 seconds per side Forward-backward leg swings for 10 seconds per leg Lateral leg swings for 10 seconds per leg.
WOD: Classic squat, Deep squat, Sumo squat, Jump squat, Bulgarian squat and Goblet squat (if you have a dumbbell or weight). 3 sets of 10 reps for all the types.
COOL DOWN: Standing quadriceps (heel to glute) 20–30 seconds per leg Seated adductors (butterfly) 20–30 seconds Glutes (knee to chest) 20–30 seconds per leg Calves (against a wall) 20–30 seconds per leg.
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