CALISTHENICS

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

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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

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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

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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

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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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In this position move the leg up and down.

Scissors

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go BACK session 4

Superman

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Plank up and down

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The legs are drawn towards the chest.

The climber

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Stand on tiptoe

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With the elastic band, you open and close your arms, stretched out.

Back

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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 1

go BACK session 4

Jumps on site

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