Calisthenics: Drop 10-30 Pounds of Fat, Gain Muscle, and Get Stronger with This Complete Bodyweight Workout and Nutrition Plan by Edwin Carlisle

Author:Edwin Carlisle [Carlisle, Edwin]
Language: eng
Format: epub
Published: 2017-06-18T00:00:00+00:00

Intermediate Workout Plan

Congratulations! You have reached the intermediate level. If you started here, that is great for you. There is no shame in an intermediate level of stamina, just as there is no shame in a beginner level either. The important thing is that you have a desire to better yourself and your body.

This level is a little bit harder, so make sure that you truly are up for it. There will be more exercises, and the reps will be more and longer. You also have to make sure that you allot more time to doing your exercises. Twenty to thirty minutes is advised to give you plenty of time to do your stretches, and rest occasionally along with doing your exercises. If you have more time, you can also allot for some cardio as well.

The intermediate level is for people who have a little bit of workout history, and who are in good enough shape to do 25 pushups and 30 chin ups. There is no time limit on these, but you must be able to do at least that many reps to be considered an intermediate level participant. Once you have reached this level, make sure that you can do this many without wanting to quit for the day as well, because there are a lot more exercises to do as well.

Stretches

As you are doing more reps and holding them longer, you are going to need some more in depth stretches. Follow the beginner stretching regiment, and hold each stretch for five seconds longer. You will also want to do these stretches as well.

Side Bends

This stretch helps stretch the muscles that run along the sides of your body, as you will be using these more.

Take your left arm, and raise it high above your head, and then lean over as if you are trying to touch the floor with your raised hand. Make sure your hand stays above your head as it curves like a delicate swan, fingers pointing towards the ground. Repeat with your right arm. Hold each bend for thirty seconds, and do three reps.

Cat Stretch

This stretches almost every muscle in your body. Great for an all-over workout.

Start on your stomach with your body flat against the mat, even your nose. Place your arms on either side of you with your palms flat against the mat, shoulders back, elbows creating a 90-degree angle from your body to the floor. Push your torso up and back as far as it will go, while simultaneously pushing your legs into the mat as hard as you can. Hold for thirty seconds. Do three reps.

If you have time after stretches, go for a ten-minute cardio run.

The Plan

Now that you have had some time to get used to working out with calisthenics and you have mastered some of the basics that come in the beginner’s plan, it is time to move on to something that is a bit more challenging. If the idea of going intermediate scares you, don’t worry about it.

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