12 WEEK WORKOUT TO IMPROVE PERFORMANCE
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
Cardio
Fitness Level
Beginner
Program Duration
12 weeks
Days Per Week
2 days
Time Per Workout
40 mins
Equipment Required
No Equipment
Target Gender
Other
12-week workout program designed for both men and women, primarily targeting fat loss. This beginner-level program involves bodyweight exercises and is divided into two workouts: an upper body giant set and a lower body giant set. Each workout is performed two days a week, with a duration of 25-35 minutes per session. The program also includes a full-body circuit workout.
"Calisthenics for Lifters" is a comprehensive 12-week workout program created for individuals of all genders and skill levels who aim to lose fat and enhance their physical performance. This program emphasizes the use of bodyweight exercises to improve strength, endurance, and overall fitness.
Upper Body Giant Set
| Exercise | Sets | Reps |
| Push Ups | 3 | 30 sec |
| Superman | 3 | 30 sec |
| Zottoman hand curl | 3 | 30 sec |
| Side band | 3 | 30 sec |
| Sit Up | 3 | 30 sec |
Lower Body Giant Set
| Exercise | Sets | Reps |
| Squat jump | 3 | 30 sec |
| Lunges | 3 | 30 sec |
| Straight leg toe touch | 3 | 30 sec |
| Calf raise | 3 | 30 sec |
| Mountain Climber | 3 | 30 sec |
Full Body Circuit
| Exercise | Sets | Reps |
| Push Ups | 4-8 | 10 |
| Superman | 4-8 | 10 |
| Sit Up | 4-8 | 10 |
| Zottoman hand curl | 4-8 | 10 |
| Mountain Climber | 4-8 | 10 |
| Side band | 4-8 | 10 |
| Squat jump | 4-8 | 10 |
| Lunges | 4-8 | 10 |
| Straight leg toe touch | 4-8 | 10 |
| Calf raise | 4-8 | 10 |
