Calisthenics Workout Plan

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CALISTHENICS HOME GYM PLAN

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Have you tried calisthenics workouts before?

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Gain muscle

Lose weight

Lose fat and gain muscle

Improve overall fitness

Goal

What’s your main goal?

Gain muscle fast! - Calisthenic Workout Plan with equipment (Calisthenics Kit)

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Lose stubborn fat

Increase stamina and endurance

Improve posture and flexibility

Boost sexual drive

None of the above

Calisthenic Workout Plan with equipment (Calisthenics Kit) - What else do you hope to achieve with this plan?

What else do you hope to achieve with this plan?

Build muscle strength

Improve posture

Develop flexibility

Get sculpted and toned body

Slender

Medium build

Stocky

Significantly overweight

How would you describe your physical build?

A few sizes smaller

Athletic

Shredded

Swole

Calisthenic Workout Plan with equipment (Calisthenics Kit) - Whats your body goal?

Visualize your goal to stay motivated and accountable

What’s your body goal?

Average

Less than a year ago

1 to 2 years ago

More than 3 years ago

Never

How long ago were you in the best shape of your life?

I struggle to gain weight or muscle

I gain and lose weight easily

I gain weight fast but lose it slowly

Body Type

How does your weight typically change?

Looks like you have the endomorph body type - Calisthenic Workout Plan with equipment

I can't do push-ups

1-10 push-ups

11-20 push-ups

20+ push-ups

How many push-ups can you do in a row?

I can't do squats

11-20 squats

21-40 squats

40+ squats

Identifier 1

How many squats can you do in a row?

Very flexible

Pretty flexible

Not that good

I’m not sure

How flexible are you?

Almost every day

Several times a week

Several times a month

I don't work out

Fitness Level

How many times have you worked out in the last 3 months?

Achieve greater results with our plan - Calisthenic Workout Plan with equipment (Calisthenics Kit)

Belly

Pecs

Arms

Legs

Back

Full body

What are your target zones?

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1-2 times

3-4 times

5+ times

How many times per week would you like to train?

10-15 min

15-20 min

20-25 min

25+ min

I don’t know

How long do you want your workouts to be?

Sensitive back

Sensitive knees

Do you struggle with any of the following?

We got you! - Calisthenic Workout Plan with equipment (Calisthenics Kit)

Yes, and I loved it

Yes, but it didn't work for me

No, never tried it

Have you tried working out with equipment before?

Dumbbells

Barbells

Kettlebells

Weight plates

Weighted vest

Jump rope

Other

Calisthenic Workout Plan with equipment (Calisthenics Kit) - What equipment have you tried?

What equipment have you tried?

It appears challenging

I lack all the necessary equipment

It seems pricey

I'm uncertain about its effectiveness

I'm worried about proper usage

I prefer bodyweight exercises

No concerns

Calisthenic Workout Plan with equipment (Calisthenics Kit) - What is your main concern about using fitness equipment?

What is your main concern about using fitness equipment?

Calisthenic Workout Plan with equipment (Calisthenics Kit) - Why haven't you tried using fitness equipment before?

Why haven't you tried using fitness equipment before?

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9 to 5

Night shifts

My hours are flexible

I'm retired/not working right now

What’s your work schedule like?

Mostly sitting

Constantly on my feet

Balance of sitting and moving

Activity level changes daily

Lifestyle

How would you describe your typical day?

Low and inconsistent

Remain steady

Fluctuate throughout the day

Stay high all day

Energy level

How are your energy levels during the day?

Our workouts will help you improve your stamina and endurance.[brBig]You'll have [b|more energy and strength] to keep up with your daily activities.

Calisthenics will help you feel more energized - Calisthenic Workout Plan with equipment

I only have coffee or tea

About 2 glasses

2 to 6 glasses

More than 6 glasses

1 average glass of water is 8 oz or 237 ml

What’s your daily water intake?

Less than 5 hours

5-6 hours

7-8 hours

More than 8 hours

Sleep hours

How much sleep do you usually get?

Emotional or boredom eating

Overeating

Late-night snacking

Skipping meals too often

Do you have any of the following habits?

Sweet treats

Salty snacks

Fast food

Soda

What foods do you crave most often?

Yes, regularly

Only occasionally

Only when I drink

No, I've quit

No, I've never smoked

Do you smoke?

On rare special occasions

How often do you drink alcohol?

With Meat

Without meat

With fish

WITHOUT ALLERGENS

Traditional

Keto

Paleo

Vegetarian

Vegan (Plant Diet)

Keto Vegan

I eat plenty of veggies, grains and seafood

Mediterranean

Pescatarian

Lactose Free

Gluten Free

Meals

What type of diet do you prefer?

Work pressure

Busy family life

Have any of the following events led to weight gain in the last few years?