Workout Routine

Free

Calisthenics workout (fuck my life)

by tijanaz

Download free Hardy app

Push (Monday and Thursday)

Pull (Tuesday and Saturday)

Legs (Wednesday & Sunday)

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffacted

Light

Moderate

High

Very High

Workouts

Push

push-ups

Set

Reps

Rest time

1

10

60 sec

2

12

60 sec

Scapula Push Ups

Set

Reps

Rest time

1

10

80 sec

2

10

80 sec

3

10

80 sec

plank

Set

Time

Rest time

1

50 sec

30 sec

2

50 sec

80 sec

Hindu pushups

Set

Reps

Rest time

1

5

80 sec

2

7

80 sec

3

10

80 sec

Pike pushups

Set

Reps

Rest time

1

5

80 sec

2

5

80 sec

diamond push-ups

Set

Reps

Rest time

1

8

80 sec

2

10

80 sec

3

8

80 sec

Hollow body holds

Set

Time

Rest time

1

30 sec

80 sec

2

30 sec

80 sec

Pull

Scapula Pull Ups

Set

Reps

Rest time

1

8

80 sec

2

8

80 sec

3

8

80 sec

Dead hangs

Set

Time

Rest time

1

15 sec

80 sec

2

15 sec

80 sec

FL raises

Set

Reps

Rest time

1

6

80 sec

2

6

80 sec

Skin the cats

Set

Reps

Rest time

1

3

80 sec

Tuck front lever

Set

Time

Rest time

1

12 sec

80 sec

2

12 sec

80 sec

3

12 sec

80 sec

Bodyweight rows

Set

Reps

Rest time

1

7

80 sec

2

7

80 sec

3

7

80 sec

Bodyweight curls

Set

Reps

Rest time

1

7

80 sec

2

7

80 sec

3

7

80 sec

Pull ups

Set

Reps

Rest time

1

6

80 sec

2

6

80 sec

Wall handstand

Set

Time

Rest time

1

15 sec

80 sec

2

15 sec

80 sec

3

15 sec

80 sec

Legs

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

40

100 sec

2

–

–

45

100 sec

3

–

–

45

100 sec

Static lunges

Set

Reps

Rest time

1

8

0 sec

2

10

90 sec

3

8

0 sec

4

10

90 sec

Horse stance

Set

Time

Rest time

1

45 sec

90 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

90 sec

2

–

–

15

90 sec

Hollow body holds

Set

Time

Rest time

1

30 sec

100 sec

2

30 sec

100 sec

3

30 sec

100 sec