(your Name here) starting weight: __________

90-Day Calisthenics Program ending weight: __________

* always execute proper form in each of the exercises for good foundation
* each month there is an increase in reps and sets to achieve progress
* rest time every after set should be limited to 60-90 seconds only (to maintain fast heartbeat) High Intensity = You get the
* preferred snacks: wheat bread + peanut butter, banana, apples, water-water-water =)

Month 1 (Do this everyday for the next 30 days except on your preffered rest day per week)
Warm-up: 5 minutes
Cool-down: 5 minutes

Exercises Reps Sets

Burpees
(target: whole body+ 5 2
cardio)

Full Body Squats

10 2
(target: lower body)

Push-ups
7 2
(target: upper body)

Leg-ups
5 2
(target: core)

*make sure your lower back is flat on the

Month 2 (Do this everyday for the next 30 days)

Warm-up: 5 minutes
Cool-down: 5 minutes

Exercises Reps Sets

 Burpees
(target: whole body+ 7 2
cardio)

Full Body Squats

12 2
(target: lower body)

Push-ups
10 2
(target: upper body)

Leg-ups
8 2
(target: core)

Month 3 (Do this everyday for the next 30 days)

Warm-up: 5 minutes
Cool-down: 5 minutes

Exercises Reps Sets

Burpees
(target: whole body+ 7 3
cardio)

Full Body Squats 12 3

(target: lower body)
 Push-ups
10 3
(target: upper body)

Leg-ups
8 3
(target: core)

Pull-ups
3 2
(target: back)
eight: __________ date: __________
eight: __________ date: __________

eat) High Intensity = You get the benefit of afterburn (calorie burning even at rest)

re your lower back is flat on the floor (no space in between during execution for full core engagement)