# Lean & Strong

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.

## Calisthenics A

March in Place · Arm Circle · Bodyweight Squat · Torso Twist · Push-Up (Incline) · Row (Bent-Over) · Bodyweight Squat · Reverse Lunge · Plank · Walking

### Warm-up


### Workout

- 1 × 2-3min March in Place
- 1 × 10-50 Arm Circle
- 1 × 10-15 Bodyweight Squat
- 1 × 10-15 Torso Twist

### Main Workout

- 3 × 8-15 Push-Up (Incline)
- 3 × 8-15 Row (Bent-Over) - Dumbbell
- 3 × 12-20 Bodyweight Squat
- 3 × 8-12 Reverse Lunge
- 3 × 30-45s Plank

### Workout


### Cooldown

- 1 × 3-5min Walking


## Cycling Steady

Cycling · Cycling · Cycling

### Warm-up

- 1 × 4-5min Cycling - Stationary Bike

### Workout


### Main Workout

- 1 × 25-30min Cycling - Stationary Bike

### Cool Down

- 1 × 4-5min Cycling - Stationary Bike


## Calisthenics B

March in Place · Arm Circle · Bodyweight Squat · Torso Twist · Push-Up · Squat (Goblet) · Row (Single-Arm) · Glute Bridge · Dead Bug · Walking

### Warm-up


### Workout

- 1 × 2-3min March in Place
- 1 × 10-50 Arm Circle
- 1 × 10-15 Bodyweight Squat
- 1 × 10-15 Torso Twist

### Main Workout

- 3 × 6-12 Push-Up
- 3 × 10-15 Squat (Goblet) - Dumbbell
- 3 × 8-12 Row (Single-Arm) - Dumbbell
- 3 × 12-20 Glute Bridge
- 3 × 8-12 Dead Bug

### Workout


### Cooldown

- 1 × 3-5min Walking


## Cycling Intervals

Cycling · Cycling · Cycling

### Warm-up

- 1 × 4-5min Cycling - Stationary Bike

### Workout

- **Main Workout Fast-Easy · 3 rounds**
  - 1min Cycling - Stationary Bike

### Cool Down

- 1 × 4-5min Cycling - Stationary Bike

### Workout


## Calisthenics A 

March in Place · Arm Circle · Bodyweight Squat · Torso Twist · Push-Up (Incline) · Row (Bent-Over) · Bodyweight Squat · Reverse Lunge · Plank · Walking

### Warm-up


### Workout

- 1 × 2-3min March in Place
- 1 × 10-50 Arm Circle
- 1 × 10-15 Bodyweight Squat
- 1 × 10-15 Torso Twist

### Main Workout

- 3 × 8-15 Push-Up (Incline)
- 3 × 8-15 Row (Bent-Over) - Dumbbell
- 3 × 12-20 Bodyweight Squat
- 3 × 8-12 Reverse Lunge
- 3 × 30-45s Plank

### Workout


### Cooldown

- 1 × 3-5min Walking


## Cycling Easy Recovery

Cycling · Cycling · Cycling

### Warm-up

- 1 × 4-5min Cycling - Stationary Bike

### Workout


### Main Workout

- 1 × 25-30min Cycling - Stationary Bike

### Cool Down

- 1 × 4-5min Cycling - Stationary Bike