6-day weekly plan: 3 calisthenics workouts and 3 cycling sessions. Designed for fat loss, muscle retention, and better conditioning. Use good form, complete the rep range, and progress only when the top end of the range feels manageable.
Routines in this Program
Calisthenics A
March in Place · Arm Circle · Bodyweight Squat · Torso Twist · Push-Up (Incline) · Row (Bent-Over) · Bodyweight Squat · Reverse Lunge · Plank · Walking
Cycling Steady
Cycling · Cycling · Cycling
Calisthenics B
March in Place · Arm Circle · Bodyweight Squat · Torso Twist · Push-Up · Squat (Goblet) · Row (Single-Arm) · Glute Bridge · Dead Bug · Walking
Cycling Intervals
Cycling · Cycling · Cycling
Calisthenics A
March in Place · Arm Circle · Bodyweight Squat · Torso Twist · Push-Up (Incline) · Row (Bent-Over) · Bodyweight Squat · Reverse Lunge · Plank · Walking
Cycling Easy Recovery
Cycling · Cycling · Cycling
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