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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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