Calisthenics Workout Challenge: 12 Week Shredding Program
Thus, this 12 week shredding program with Calisthenics is designed to help you lose fat and get in shape. Indeed it might sound like hype, but it is not. Hence the following plan is not easy. Indeed, it starts slowly but builds rapidly. At the same time, every detail of your diet and training for the next 12 weeks plays a significant role. Therefore you need to be mindful of what you eat, how much cardio to do, and how to weight train.
Moreover, the goal is simple, to lose weight, maintain muscle mass, get in shape, and transform your body as much as possible over the next three months. Furthermore, you want to look better and have the fitness level and strength to match your new body. It is indeed a complete 12-week program to help you get ripped.
- Primary Goal: Lose weight
- Workout Type: Full Body
- Training Level: Beginner
- Program Duration: 12 weeks
- Days Per Week: 4
- Time Per Workout: 30 minutes
- Equipment Required: Skipping rope, dumbbell, paralletes, pull-up bar
Therefore, as soon as the workout is over, relax for a few minutes so you can cool down and recover. Also, you need to eat a solid meal with valuable sources of protein, fats, and carbs. Moreover, how you feel after can make you more excited about doing the workout again next time.
Calisthenics Workout Split: 12 Week Shredding Program
Hence, if you are at a higher level of bodyweight training, it is best to split your routine into a lower and upper-body calisthenics workout. So this way, you can give an extra boost to your muscle development and skills. Indeed splitting up your plan benefit you more.
Firstly, you can do a variety of exercises for one particular muscle group to define it. Additionally, focus on a body part that you think needs more concentration. So, instead of just performing regular push-ups, you do decline ones as well to have your upper pecs targeted. Or, instead of doing just pull-ups for your upper back, you might also have time to reinforce your lower back.
Indeed cardiovascular exercise is necessarily any movement that increases a person’s heart rate to improve the body’s oxygen flow. This type of exercise reduces total body fat, and subsequently, waist and hip circumference, which are significant health markers. Biologically, it improves the heart’s fitness and ability to supply oxygen-rich blood to the muscles, allowing them to move.
Jumping rope is a form of cardio training that involves swinging a string around your body and jumping over it as it goes through under your feet. It’s a form of cardio workout since the constant movement elevates your heart rate. You don’t need any traditional skills to do jump rope. All you need is a correctly sized rope, an appropriate surface, comfortable clothes, and a little beginner know-how on proper form.
|Jump Rope Beginner Exercises||Reps x 2|
|30 sec||Basic Jump|
|30 sec||Ski Jump|
Core Calisthenics Exercises
Hence building up a strong core will improve so much, helping you out in the gym, playing sports, and daily life, Hence building up a strong core will improve so much, from helping you out in the gym, playing sports, and everyday life, improving your posture, and helping to decrease lower back pain.
Having strong core muscles makes it easier for you to do many activities, such as swinging a lifting, getting a glass from the top shelf, and bending down to tie your shoes. Strong core muscles are also crucial for athletes, such as runners, as weak core muscles can lead to more fatigue, less endurance, and injuries.
|Longarm dumbbell crunch||2||15|
|Squat to overhead press||2||15|
Upper Body Calisthenics Exercises
Thus, with the correct structuring of compound exercises using the best bodyweight exercises, you can build muscle, lose weight and develop strength. However, a lack of training on upper-body strength can result in bad posture or the inability to carry and lift heavy things. And as such, it is vital not to exclude upper body strengthening from your regular fitness routine.
Furthermore, the upper body includes your arms, forearms, hands, shoulders, and chest. This group of muscles forms a bridge from the chest, limbs, and torso to your spinal column. Strengthening can help improve posture, athletic performance, and confidence with everyday tasks, and decrease age-related atrophy.
|Dips on a straight bar||1||20|
Lower Body Calisthenics Workouts
Indeed, Calisthenics is an ideal way to work on your lower body to create complementary, solid legs and complete your perfect physique. In addition, with adequately trained legs, you look better and have overall symmetry. Also, you will not only have a highly defined lower body, yet the added human growth hormone will carry over to your upper body muscles as well.
Moreover, if you lag in lower body exercises, that poses a real threat to your overall well-being and even your upper body movements. Additionally, well-trained legs provide balance, power, and range of motion. Also, it allows you to run a 5k, cycle up a mountain, or walk around your home and office. Furthermore, training legs will enable you to do fun activities outside of the gym.
|Straight leg toe touch||2||20|
|L-sit in paralletes||2||20|
|Inverted, Elevated Bridge in paralletes||2||20|
|Single-Leg Core Compression in paralletes||2||20|
Understanding How To Lose Weight Is The Key To A Successful 12 Week Shredding Program With Calisthenics
To sum it up, getting strong and into shape is no rocket science. Once you know what you are doing, it’s nothing more than hard disciplined work. Indeed, the daily plans specifically address different muscle parts for ultimate results. Also, it is a series of weekly body-shredding workouts to help you chisel a sizzling summer physique. Furthermore, the benefits of Calisthenics depend on your fitness level.
Indeed, once you can do more reps, calisthenics help increases muscle endurance and how long you can keep up the exercise. Thus, if you’re already physically fit and want to increase muscle strength, you can adjust calisthenic movements for your fitness level. And, you can also make exercises harder by changing your body position. But to get the full benefit, you have to do the movements quickly. Also, you can’t stop for more than a minute or so between each set. That keeps your heart rate up, making Calisthenics a more challenging and effective workout.
What are your struggles in your body fat shredding journey? Comment down below and let us know your idea!