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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 2(TRX)
SESSION 1( black jack leg sesion)
Sessions
SESSION 3(arm sesion in a calisthenics park )
SESSION 4(the pyramid)
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Session 1: black jack leg session
WARM-UP (10mn):
COOL DOWN (10mn):
WOD (20 mn):
2.6 Side to side squats
1. 2.Chair
2.4 Scissors
2.2 Lower the knee
1.1.Squats
2.5 The worm
2.7 Superman up
2.1. Lumbar
2.3 Squats and jump
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.
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.
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Session 2: TRX
COOL DOWN (10 mn):
WARM-UP (10mn):
Each exercise is repeated for 35 seconds and rests for 1 minute between series. The series are repeated three times.
WOD (20 mn):
2.Triceps
4.Plank
6.Biceps
8.Side plank
10.Hips press
5.Push-ups
1.Low row
9.High row
7.Squats again
3.Squats
Session 3: arm sesion in a calisthenics park
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COOL DOWN (5mn):
WARM-UP (10mn):
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.
WOD (20 mn):
8.Crunch
2.Pull ups
4. ABS
6.Legs up and down
5.Rowing
1.Bench push ups
7. Tucked planche
3.Triceps dips
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
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Session 4: the pyramid
WARM-UP (10mn):
COOL DOWN (10mn):
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.
WOD (20 mn):
16. Jumps on site
12. One Arm with elastic band
1. Scissors with one leg
9.Bicycle
6.Stand on tiptoe
3.Superman
7.Back
15.Lumbar
10.Jumping jacks
13. The other arm with elastic band
5.The climber
2.Scissors with the other leg
8.Arm with elastic band.
11.The Armless Cobra
14. Planck
4.Plank up and down
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Lower the knee
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Squats and jump
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The worm
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Superman up
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Side to side squats
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Chair
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Squats
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Bench push ups
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Pull ups
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Rowing
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Triceps dips
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ABS
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Legs up and down
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Crunch
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Tucked planche
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Low row
You place your hands looking the center and go up with your elbows close to your body.
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Triceps
With the hands to the front you go down forward.
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Squats
With your legs a little bit open, go down until you form a 90º angle.
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Plank
With your feets on the trx, you place your body straight and put your elbows on the floor.
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Push-ups
You place your hands facing forward and with your arms extended go down.
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Biceps
With your hands towards you you shrink until you join your arms.
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Side plank
With the same position than in the planck you move your hip side to side.
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High row
With your hands looking to the front, open your arms and your body go up.
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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.
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Scissors
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In this position move the leg up and down.
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Superman
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Plank up and down
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The climber
The legs are drawn towards the chest.
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Stand on tiptoe
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Back
With the elastic band, you open and close your arms, stretched out.
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Arm with elastic band
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Bicycle
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Jumping jacks
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The Armless Cobra
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Arms with elastic band
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Planck
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Lumbar
go BACK session 4
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