Browse anonymously and/or bypass your workplace, college or school network restrictions. Are your favorite sites blocked? Browse through hide-me.org instead! Just type the address of your favorite site in the text-field below. We will fetch the page you want and send it back to you - you only connect to hide-me.org so any filters which block particular URLs can be bypassed and you never have to communicate directly with the target server. hide-me.org will Unblock YouTube, Unblock Facebook and MORE!!!. Sign up for our newsletter below for fresh and fast proxies directly to your inbox. Happy surfing, unblocked and unrestricted.
| Station | Exercise | |---------|----------| | 1 | Jumping jacks (max) | | 2 | Push-ups (max) | | 3 | Air squats (max) | | 4 | Mountain climbers (max) | | 5 | Reverse lunges (max) | | 6 | Plank hold |
❌ No pulling exercises. ✅ Fix: Balance push (push-ups, dips) with pull (rows, pull-ups). best calisthenics program pdf
Once you complete 5×5 cleanly, increase weight (for pull-ups/dips) or move to a harder variation (e.g., archer pull-ups). Program C: Best for Endurance & Fat Loss (High reps, short rests) Ideal for: Circuit training, conditioning, weight loss | Station | Exercise | |---------|----------| | 1
❌ Skipping legs. ✅ Fix: Include squats, lunges, and glute bridges. Program C: Best for Endurance & Fat Loss
| Day | Focus | Exercises (5 sets of 3–5 reps, 2–3 min rest) | |------|----------------|------------------------------------| | Tue | Vertical | Weighted pull-ups, Handstand push-ups (against wall), L-sit (max hold) | | Thu | Horizontal | Ring dips, Wide push-ups (feet elevated), Tuck front lever rows | | Sat | Legs + Core | Pistol squats (3–5/leg), Nordic curls (3–5), Dragon flags (3–5) |
Add 1–2 reps per set weekly. When you hit the top of the rep range, increase difficulty (e.g., add a weight vest or elevate feet). Program B: Best for Pure Strength (Low reps, high intensity) Ideal for: Mastering advanced moves (pull-ups, muscle-ups, handstand push-ups)
| Day | Focus | Exercises (3 sets each, 60s rest) | |------|----------------|------------------------------------| | Mon | Push + Legs | Pike push-ups (8–12), Dips (8–12), Bulgarian split squats (10–15), Calf raises (15–20) | | Wed | Pull + Core | Pull-ups (6–10), Australian rows (10–15), Hanging knee raises (12–15), Reverse hyperextensions (12–15) | | Fri | Full Body | Diamond push-ups (8–12), Chin-ups (6–10), Walking lunges (12/leg), Plank to failure (2×) |