diff options
| -rw-r--r-- | calisthenics.week | 29 | ||||
| -rw-r--r-- | default.session | 38 | ||||
| -rw-r--r-- | exercises | 78 | ||||
| -rwxr-xr-x | workout | 2 |
4 files changed, 87 insertions, 60 deletions
diff --git a/calisthenics.week b/calisthenics.week new file mode 100644 index 0000000..97a6f08 --- /dev/null +++ b/calisthenics.week @@ -0,0 +1,29 @@ +22 # bear walk +10 # push-ups +17 # australian pull-ups +52 # australian chin-ups +35 # parallel bar leg raises +18 # parallel bar chest dips +39 # single bar tucked pull-ups +12 # calf raises +41 # ring tricep push-ups +15 # squats +43 # kneesovertoes lunges +45 # single bar corkscrew abs +46 # side single leg raises +w +y +2 # bear walk +16 # push-ups +16 # australian pull-ups +10 # australian chin-ups +12 # parallel bar leg raises +10 # parallel bar chest dips +6 # single bar tucked pull-ups +33 # calf raises +10 # ring tricep push-ups +33 # squats +16 # kneesovertoes lunges +5 # single bar corkscrew abs +16 # side single leg raises +y diff --git a/default.session b/default.session deleted file mode 100644 index 5000cda..0000000 --- a/default.session +++ /dev/null @@ -1,38 +0,0 @@ -a -y -20 # bicep curls -15 # lateral raises -15 # back -40 # forearms -30 # sit-up abs -30 # leg abs (reverse crunch) -20 # corkskrew abs -10 # rocky abs (dragon flag) -20 # russian abs -20 # push-ups -20 # glutes -50 # calf raises -30 # floor dumbbell press -20 # flutter kicks -25 # squats -10 # weighted squats -10 # pull-ups with grounded heels -10 # parallel bar chest dips -10 # single bar chest dips -10 # parallel bar pull-ups with grounded heels -20 # hammer curls -1 # bear walk -10 # supermans -15 # push-ups with elevated feet -10 # wide push-ups -10 # diamond push-ups -3 # archer push-ups -1 # plank -1 # plank up and down -1 # high to low plank -1 # side plank -10 # side plank raises -15 # pull-ups with elevated feet -10 # chin-ups with elevated feet -10 # parallel bar leg raises -y @@ -2,7 +2,7 @@ bicep curls dumbbell lifts with your hands facing upward. lateral raises dumbbell wing lifts. -back +dumbbell rows dumbbell wing lifts with your hands facing up (thumbs out) and your back leaned to the front, slightly bending your knees forward. @@ -30,7 +30,7 @@ russian abs push-ups classical ones (hands besides the pecs or above) focused on arms and pecs (by placing your hands further away or closer). -glutes +donkey kicks stand up, then raise one leg straight up to the back, then the other, while keeping your back straight and facing forward. calf raises @@ -42,21 +42,21 @@ floor dumbbell press position the arms 45° from the torso and start pushing them up, then down with control. flutter kicks - TBD + ? squats - TBD + ? weighted squats - TBD -pull-ups with grounded heels - TBD + ? +australian pull-ups + ? parallel bar chest dips - TBD + ? single bar chest dips - TBD -parallel bar pull-ups with grounded heels - TBD + ? +parallel bar australian pull-ups + ? hammer curls - TBD + ? bear walk quadrupedal walking. supermans @@ -70,20 +70,54 @@ wide push-ups diamond push-ups classical push-ups with your hands closer together. archer push-ups - TBD + ? plank - TBD + ? plank up and down - TBD + ? high to low plank - TBD + ? side plank - TBD + ? side plank raises - TBD -pull-ups with elevated feet - TBD + ? +australian pull-ups with elevated feet + ? chin-ups with elevated feet - TBD + ? parallel bar leg raises - TBD + ? +one arm push-ups + ? +gymnast ab tucks + ? +parallel bar tucked pull-ups + ? +single bar tucked pull-ups + ? +parallel bar corkscrew abs + ? +ring tricep push-ups + ? +kneesovertoes squats + ? +kneesovertoes lunges + ? +kneesovertoesguy shoulder external rotation + ? +single bar corkscrew abs + ? +side single leg raises + ? +side leg raises + ? +l-sit + ? +handstand hold + ? +handstand push-ups + ? +tibialis raises + ? +australian chin-ups + ? @@ -46,6 +46,7 @@ fn plansession{ echo program your workout session (a to add all, w to begin): printexers | mc e=`{read} + e=`{sanitize $e} if(isnumber $e && test $e -ge 1 && test $e -le $#exercises) session=($session $e) if not if(~ $e a){ @@ -103,6 +104,7 @@ fn start{ while(! ~ $e q){ printsession 1 1 | mc e=`{read} + e=`{sanitize $e} if(isnumber $e && test $e -ge 1 && test $e -le $#session){ lo=`{echo $e-1 | bc} hi=`{echo $e+1 | bc} |