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[ TutSala com ] Udemy - Calisthenics-Beginner
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1. Introduction
1. HOW TO USE THE PROGRAM.mp4
10. Level 3 Day 1 (Mon or Tue)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Wall handstand (30 sec total).mp4
4. Push up (8 - 12 x 3 sets).mp4
5. Hanging leg raise (8 - 12 x 3 sets).mp4
6. Pull up hold (20 sec total).mp4
7. Chair dips (8 - 12 x 3 sets).mp4
8. Lying leg raise (8 - 12 x 3 sets).mp4
9. Lunge (8 - 12 x 3 sets).mp4
11. Level 3 Day 2 (Wed or Thu)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Wall walk (3 - 5 x 3 sets).mp4
4. Lying knee raise (8 - 12 x 3 sets).mp4
5. Wide inverted pull up (8 - 12 x 3 sets).mp4
6. Negative dips (5 - 8 x 2 sets).mp4
7. Hollow to tuck (8 - 12 x 3 sets).mp4
8. Wide squat (10 -15 x 3 sets).mp4
9. Mountain climber (30 sec x 3 sets) 30 sec rest between sets.mp4
12. Level 3 Day 3 (Fri or Sat)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Wall handstand (30 sec total).mp4
4. Push up (8 - 12 x 3 sets).mp4
5. Hanging leg raise (8 - 12 x 3 sets).mp4
6. Pull up hold (20 sec total).mp4
7. Chair dips (8 - 12 x 3 sets).mp4
8. Lying leg raise (8 - 12 x 3 sets).mp4
9. Lunge (8 - 12 x 3 sets).mp4
13. Level 3 Day 4 (Sat or Sun)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Wall walk (3 - 5 x 3 sets).mp4
4. Lying knee raise (8 - 12 x 3 sets).mp4
5. Wide inverted pull up (8 - 12 x 3 sets).mp4
6. Negative dips (5 - 8 x 3 sets).mp4
7. Hollow to tuck (8 - 12 x 3 sets).mp4
8. Wide squat (10 - 15 x 3 sets).mp4
9. Mountain climber (30 sec x 3 sets) 30 rest between sets.mp4
14. Level 4 Day 1 (Mon or Tue)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Stomach to wall handstand (20 sec total).mp4
4. Wide push up (8 - 12 x 3 sets).mp4
5. Hanging L-sit (30 sec total).mp4
6. Negative pull up (3 - 5 x 2 sets).mp4
7. Wide squat (10 -15 x 3 sets).mp4
8. Dips (5 - 8 x 3 sets).mp4
9. Hollow body hold (30 sec x 3 sets) 30 sec rest between sets.mp4
15. Level 4 Day 2 (Wed or Thu)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Elevated pike shoulder tap (8 - 12 x 3 sets).mp4
4. Chin up (3 - 5 x 3 sets).mp4
5. Hanging L-sit (30 sec total).mp4
6. Dips (8 - 12 x 3 sets).mp4
7. Archer squat (8 - 12 x 3 sets).mp4
8. Inverted chin up (8 - 12 x 3 sets).mp4
9. Mountain climber (30 sec x 3 sets) 30 sec rest between sets.mp4
16. Level 4 Day 3 (Fri or Sat)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Stomach to wall handstand (20 sec total).mp4
4. Wide push up (8 - 12 x 3 sets).mp4
5. Hanging L-sit (30 sec total).mp4
6. Negative pull up (3 - 5 x 2 sets).mp4
7. Wide squat (10 - 15 x 3 sets).mp4
8. Dips (5 - 8 x 3 sets).mp4
9. Hollow body hold (30 sec x 3 sets).mp4
17. Level 4 day 4 (Sat or Sun)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Elevated pike shoulder tap (8 - 12 x 3 sets).mp4
4. Chin up (3 - 5 x 3 sets).mp4
5. Hanging L-sit (30 sec total).mp4
6. Dips ( 8 - 12 x 3 sets).mp4
7. Archer squat (8 - 12 x 3 sets).mp4
8. Inverted chin up (8 - 12 x 3 sets).mp4
9. Mountain climber (30 sec x 3 sets) 30 sec rest between sets.mp4
18. Level 5 Day 1 (Mon or Tue)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Straight arm frog stand (20 sec total).mp4
4. Pull up (5 - 8 x 3 sets).mp4
5. L-sit (15 sec total).mp4
6. Diamond push up (8 - 12 x 3 sets).mp4
7. Jumping squat (8 - 12 x 3 sets).mp4
8. Closed inverted pull up (8 - 12 x 3 sets).mp4
9. Mountain climber (30 sec x 3 sets) 30 sec rest between sets.mp4
19. Level 5 Day 2 (Wed or Thu)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Straddle elbow lever (15 sec total).mp4
4. Commando pull up (8 - 12 x 3 sets).mp4
5. Hollow body hold (30 sec x 3 sets) 30 sec rest between sets.mp4
6. Straight bar dips (8 - 12 x 3 sets).mp4
7. Bulgarian squat (8 - 12 x 3 sets).mp4
8. Inverted pull up (8 - 12 x 3 sets).mp4
9. Mountain climber (30 sec x 3 sets) 30 sec rest between sets.mp4
2. Level 1 Day 1 (Mon or Tue)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Pike walk (5 - 8 x 3 sets).mp4
4. Incline push up (8 - 12 x 3 sets).mp4
5. Seated knee raise (8 - 12 x 3sets).mp4
6. Lying pull up (8 - 12 x 3 sets).mp4
7. Scapula push up (8 - 12 x 3 sets).mp4
8. Assisted squat (10 - 15 x 3 sets).mp4
9. Mountain climber (30 sec x 3 sets) 30 sec rest between sets.mp4
20. Level 5 Day 3 (Fri or Sat)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Straight arm frog stand (20 sec total).mp4
4. Pull up (5 - 8 x 3 sets).mp4
5. L-sit (15 sec total).mp4
6. Diamond push up (8 - 12 x 3 sets).mp4
7. Jumping squat (8 - 12 x 3 sets).mp4
8. Closed inverted pull up (8 - 12 x 3 sets).mp4
9. Mountain climber (30 sec x 3 sets) 30 sec rest between sets.mp4
21. Level 5 Day 4 (Sat or Sun)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Straddle elbow lever (15 sec total).mp4
4. Commando pull up (8 - 12 x 3 sets).mp4
5. Hollow body hold (30 sec x 3 sets) 30 sec rest between sets.mp4
6. Straight bar dips (8 - 12 x 3 sets).mp4
7. Bulgarian squat (8 - 12 x 3 sets).mp4
8. Inverted pull up (8 - 12 x 3 sets).mp4
9. Mountain climber (30 sec x 3 sets) 30 sec rest between sets.mp4
3. Level 1 Day 2 (Wed or Thu)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Frog stand (30 sec total).mp4
4. Chair dips (8 - 12 x 3 sets).mp4
5. Lying leg raises (8 - 12 x 3 sets).mp4
6. Plank up & down (8 - 12 x 3 sets).mp4
7. Lying pull up (8 - 12 x 3 sets).mp4
8. Glutes bridge raise (8 - 12 x 3 sets).mp4
9. Mountain climber (30 sec x 3 sets) 30 sec rest between sets.mp4
4. Level 1 Day 3 (Fri or Sat)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Pike walk (5 - 8 x 3 sets).mp4
4. Incline push up (8 - 12 x 3 sets).mp4
5. Seated knee raise (8 - 12 x 3 sets).mp4
6. Lying pull up (8 - 12 x 3 sets).mp4
7. Scapula push up (8 - 12 x 3 sets).mp4
8. Assisted squat (10 - 15 sets).mp4
9. Mountain climber (30 sec x 3 sets).mp4
5. Level 1 Day 4 (Sat or Sun)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Frog stand (30 sec total).mp4
4. Chair dips (8 - 12 x 3 sets).mp4
5. Lying leg raise (8 - 12 x 3 sets).mp4
6. Plank up & down (8 - 12 x 3 sets).mp4
7. Lying pull up (8 - 12 x 3 sets).mp4
8. Glutes bridge raise (8 - 12 x 3 sets).mp4
9. Mountain climber (30 sec x 3 sets) 30 sec rest between sets.mp4
6. Level 2 Day 1 (Mon or Tue)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Elevated pike walk (5 - 8 x 3 sets).mp4
4. Kneeling push up (8 - 12 x 3 sets).mp4
5. Hanging knee raise (8 - 12 x 3 sets).mp4
6. Inverted pull up (5 - 8 x 3 sets).mp4
7. Plank up & down (8 - 12 x 3 sets).mp4
8. Squat (10 - 15 x 3 sets).mp4
9. Mountain climber (30 sec x 3 sets) 30 rest between sets.mp4
7. Level 2 Day 2 (Wed or Thu)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Wall handstand (20 sec total).mp4
4. Assisted dips (8 - 12 x 3 sets).mp4
5. Plank knee to elbow (8 - 12 x 3 sets).mp4
6. Feet assisted pull up (5 - 8 x 3 sets).mp4
7. Negative push up (5 - 8 x 2 sets).mp4
8. One leg glutes bridge raise (8 - 12 x 3 sets).mp4
9. Mountain climber (30 sec x 3 sets) 30 sec rest between sets.mp4
8. Level 2 Day 3 (Fri or Sat)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Elevated pike walk (5 - 8 x 3 sets).mp4
4. Kneeling push up (8 -12 x 3 sets).mp4
5. Hanging knee raise (8 - 12 x 3 sets).mp4
6. Inverted pull up (5 - 8 x 3 sets).mp4
7. Plank up & down (8 - 12 x 3 sets).mp4
8. Squat (10 - 15 x 3 sets).mp4
9. Mountain climber (30 sec x 3 sets) 30 sec rest between sets.mp4
9. Level 2 Day 4 (Sat or Sun)
1. General Warm up.mp4
2. Wrist & Shoulder warm up.mp4
3. Wall handstand (20 sec total).mp4
4. Assisted dips (8 - 12 x 3 sets).mp4
5. Plank knee to elbow (8 - 12 x 3 sets).mp4
6. Feet assisted pull up (5 - 8 x 3 sets).mp4
7. Negative push up (5 - 8 x 2 sets).mp4
8. One leg glutes bridge raise (8 - 12 x 3 sets).mp4
9. Mountain climber (30 sec x 3 sets) 30 sec rest between sets.mp4
Bonus Resources.txt
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