Shredding Program - Dejan Stipke [PDF]

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Copyright © 2020 25seven Shredding Program | Dejan Stipke

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Introduction For Calisthenics you only need a little to NONE equipment, a little knowledge, the will & a good program. Thats why I created a workout program which anyone can do, from beginners to already seasoned athletes. You literally don’t need any equipment except a towel & floor. This way, you will still be in shape, stress free, happy & of course it will keep you healthy. I did the same exercises when I was stuck in a 60day quarantine last year and it was the only thing keeping me sane for that time and relieved my stress & anxiety. Especially being a pro athlete I was happy that I had this knowledge of calisthenics and didn’t have to go to the gym to workout. Do every exercise slowly and with full control. Feel the contacting muscles and the stretch. Mind and bodyconnection is very important. Watch the video about my muscle mind connection here. If you can’t do the recommended reps or sets, lower it to your level and slowly increase in upcoming weeks! The program contains circuits which means doing all exercises of the circuits in a row. Rest between the sets of the circuit 1 minute, but don’t rest between the exericses. Every exercise is linked to a video which explains the execution of it. Copyright © 2020 25seven Shredding Program | Dejan Stipke

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DAY 1 week 1

Full body - circuit / 3 sets / 1 min. rest lying pull ups 15 Reps

push ups 12 Reps

squats

15 Reps

superman raises 12 Reps 12 Reps

Crunches 12 Reps

calf raises 15 Reps

lying leg raises 12 Reps

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Repeat 3x lunges

DAY 2 week 1

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 3 week 1

hiit (high-intensive interval training) jump rope 30 sec

Abs

10 sets 90 sec rest

knee ins

3 sets

russian twist

3 sets

12 Reps 12 Reps

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 4 week 1

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 5 week 1

diver push ups

3 sets

wall arm slides

3 sets

superman raises

3 sets

incline push ups

3 sets

diamond push ups

3 sets

bench dips

3 sets

10 Reps 12 Reps 15 Reps 12 Reps

8 - 12 Reps 12 Reps

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

upper body

DAY 6 week 1

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 7 week 1

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 1 week 2

squats

3 sets

step ups

3 sets

lunges

3 sets

hamstring bridges

3 sets

single leg calf raises

4 sets

wall sit hold

3 sets

12 Reps 10 Reps 12 Reps 10 Reps 12 Reps 30 sec

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

lower body

DAY 2 week 2

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 3 week 2

hiit (high-intensive interval training) burpees 30 sec

Abs

10 sets 90 sec rest

t-cross sit ups

3 sets

l-sit hold

3 sets

12 Reps 20 sec

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 4 week 2

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 5 week 2

Full body - circuit / 3 sets / 1 min. rest lying pull ups 12 Reps

hindu push ups 10 Reps

push ups Repeat 3x diamond 8-12 Reps Superman raises more on the next page!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

12 Reps

DAY 5 week 2

Full body - circuit / 3 sets / 1 min. rest squats

12 Reps

lunges Repeat 3x bulgarian 10 reps single leg bodyweight deadlift 12 reps

calf raises 15 reps

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 6 week 2

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 7 week 2

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 1 week 3

Full body - circuit / 30Min time line / 2 min. jump squats 12 Reps

push ups 10 Reps

squats

Repeat 30 min

12 Reps

lying pull ups 12 Reps 12 Reps

diamond push ups 10 Reps

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

bulgarian lunges

DAY 2 week 3

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 3 week 3

hiit (high-intensive interval training) high knees 30 sec

Abs cycle

10 sets 90 sec Rest

knee ins

12 Reps

Repeat 3x crunches 12 Reps

1 min. rest Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 4 week 3

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 5 week 3

Full body - cycle / 3 sets / 1 min. rest wall arm slides 30 Sec

ups Repeat 3x push 30 Sec squats

30 Sec

1 min. rest superman raises push ups Repeat 3x pike 30 Sec side lunges 30 Sec

1 min. rest more on the next page!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

30 Sec

DAY 5 week 3

Full body - cycle / 3 sets / 1 min. rest lying pull ups 30 Sec

dips Repeat 3x bench 30 Sec crunches 30 Sec

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 6 week 3

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 7 week 3

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 1 week 4

lying pull ups

3 sets

superman raises

3 sets

power push ups

3 sets

push ups

3 sets

pike push ups

4 sets

bench dips

3 sets

squats

3 sets

elevated single leg hamstring bridges

3 sets

15 Reps 12 Reps 8 Reps

12 Reps 12 Reps 15 Reps 15 Reps 10 Reps

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

full body

DAY 2 week 4

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 3 week 4

hiit jump rope 30 sec

Abs

10 sets 90 sec Rest

crunches

4 sets

russian twist

4 sets

12 Reps

12 Reps

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 4 week 4

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 5 week 4

Full body - circuit / 4 sets / 1 min. rest wall arm slides 15 Reps

incline push ups 15 Reps

closed leg squats

Repeat 4x

12 Reps

rear delt press diamond push ups 10 Reps

wall sit hold 30 Sec

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

12 Reps

DAY 6 week 4

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 7 week 4

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 1 week 5

closed leg squats

3 sets

step ups

3 sets

bulgarian lunges

3 sets

elevated single leg hamstring bridges

3 sets

calf raises

4 sets

wall sit hold

3 sets

12 Reps 10 Reps 12 Reps 10 Reps 12 Reps 30 sec

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

lower body

DAY 2 week 5

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 3 week 5

hiit jump squats

Abs

10 sets

30 sec

90 sec Rest

sit ups

3 sets

l-sit hold

3 sets

12 Reps 20 Sec

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Stretch!!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 4 week 5

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 5 week 5

Full body - circuit / 3 sets / 1 min. rest lying pull ups 12 Reps

pike push ups 10 Reps

superman raises 12 Reps

incline diamond push ups 8-12 Reps 20 Sec

squats

12 Reps

walking lunges 10 Reps

single leg bodyweight deadlifts 12 Reps

tibia raises 15 Reps

Stretch! Copyright © 2021 25seven Home Workout Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Repeat 3x

superman raises hold

DAY 6 week 5

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 7 week 5

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 1 week 6

lying pull ups

3 sets

superman raises

3 sets

clap push ups

3 sets

decline push ups

3 sets

hindu push ups

3 sets

dips

3 sets

squats

3 sets

hamstring bridges

3 sets

15 Reps 12 Reps 8 Reps

12 Reps 12 Reps 15 Reps

15 Reps 10 Reps

Stretch! Copyright © 2021 25seven Home Workout Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

full body

DAY 2 week 6

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 3 week 6

hiit jump rope 30 sec

Abs

10 sets

90 sec Rest

crunches

4 sets

side plank dips

4 sets

12 Reps

12 Reps

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 4 week 6

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 5 week 6

Full body - circuit / 4 sets / 1 min. rest wall arm slides 15 Reps

push ups 15 Reps

squats

Repeat 3x

12 Reps

rear delt press 12 Reps

incline diamond push ups wall sit hold 30 Sec

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

10 Reps

DAY 6 week 6

hiit jumping jacks 30 sec

10 sets

90 sec Rest

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 7 week 6

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 1 week 7

Full body - circuit / 3 sets / 1 min. rest lying pull ups 15 Reps

push ups 12 Reps

Repeat 3x jump squats 15 Reps

superman raises walking lunges 12 Reps

sit ups

12 Reps

leg calf raises Repeat 3x single 15 Reps lying leg raises 12 Reps

Stretch! Copyright © 2021 25seven Home Workout Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

12 Reps

DAY 2 week 7

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 3 week 7

hiit jump rope

Abs

10 sets

30 sec

90 sec Rest

knee ins

3 sets

russian twist

3 sets

12 Reps 20 Sec

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Stretch!!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 4 week 7

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 5 week 7

diver push ups

3 sets

wall arm slides

3 sets

superman hold

3 sets

power push ups

3 sets

diamond push ups

3 sets

bench dips

3 sets

10 Reps 12 Reps 30 Sec

12 Reps

8-12 Reps 12 Reps

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

upper body

DAY 6 week 7

hiit high knees 30 sec

Abs

plank hold max. time

10 sets

90 sec Rest

3 sets

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 7 week 7

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 1 week 8

lying pull ups

3 sets

superman raises

3 sets

clap push ups

3 sets

incline push ups

3 sets

elevated pike push ups

3 sets

bench dips

3 sets

squats

3 sets

15 Reps 12 Reps 8 Reps

12 Reps 12 Reps 15 Reps 15 Reps

elevated single leg hamstring bridges 3 sets 10 Reps

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

full body

DAY 2 week 8

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 3 week 8

hiit jump rope 30 sec

Abs

10 sets

90 sec Rest

crunches

4 sets

russian twist

4 sets

12 Reps 20 Sec

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 4 week 8

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 5 week 8

Full body - circuit / 4 sets / 1 min. rest wall arm slides 15 Reps

push ups 15 Reps

closed leg squats

Repeat 3x

12 Reps

rear delt press 12 Reps 12 Reps

wall sit hold 30 Sec

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

incline diamond push ups

DAY 6 week 8

hiit jumping jacks

Abs

10 sets

30 sec

90 sec Rest

knee ins

4 sets

crunches

4 sets

12 Reps 10 Reps

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

Stretch!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

DAY 7 week 8

Created by: Dejan “Stipke” Stipic In colaboration with: 25seven

rest day!

Copyright © 2021 25seven Home Workout Program | Dejan Stipke

WELL DONE! YOU DESERVE A RELAXED DAY ON THE COUCH!

NEXT PROGRAMS AND GUIDES COMING SOON!

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