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<!DOCTYPE html>
<html lang="en">
<head>
<!--Initializations-->
<meta charset="UTF-8" />
<meta name="viewport" content="width=device-width, initial-scale=1.0" />
<meta name="description" content="Fitness tool which helps you to plan your diet and exercises." />
<meta name="keywords" content="fitness, workout, diet, calories, macros, exercise" />
<title>All About Fitness</title>
<!--Font & Icons-->
<link href="https://fonts.googleapis.com/css2?family=Oswald:wght@400;700&display=swap" rel="stylesheet" />
<link href="https://cdnjs.cloudflare.com/ajax/libs/font-awesome/5.14.0/css/all.min.css" rel="stylesheet" />
<!--Styles-->
<link rel="stylesheet" href="css/global.css" />
<link rel="stylesheet" media="(max-width:768px)" href="css/tablet.css" />
<link rel="stylesheet" media="(max-width:512px)" href="css/mobile.css" />
</head>
<body>
<!--Navbar-->
<header>
<nav id="navbar">
<a href="#about"><h2>All About Fitness</h2></a>
<ul>
<li><a href="#about">About</a></li>
<li><a href="#bmi-calculator">BMI</a></li>
<li><a href="#caloric-needs">Caloric Needs</a></li>
<li><a href="#workout-planning">Workout Planning</a></li>
<li><a href="#exercise-guide">Exercise Guide</a></li>
<li><a href="#faq">FAQ</a></li>
<li><a href="#contact">Contact</a></li>
</ul>
</nav>
</header>
<!--About-->
<section id="about" class="page page-dark">
<h1>ABOUT</h1>
<div class="container">
<img src="img/dumbbel-blue.png" alt="dumbbel-white" width="128px" />
<p
>AllAboutFitness helps you to improve your sports experience. Here, you can get informed about your body and your
health, determine the most suitable target for you, learn your calorie needs according to your goal, make an
exercise plan and see exercise forms accordingly. You can also learn the answers of the most popular questions
about fitness and contact us to get more information.</p
>
</div>
<hr /><br />
<ul>
<li>Calculate your BMI to determine your goal.</li>
<li>Calculate your caloric needs and macros due to your goal.</li>
<li>Create a workout program.</li>
<li>Learn exercise forms from the exercise guide.</li>
<li>Browse FAQ to get informed.</li>
<li>Contact us for your questions or suggestions.</li>
</ul>
<a href="#bmi-calculator" class="btn btn-blue">Get Started</a>
</section>
<!--BMI Calculator-->
<section id="bmi-calculator" class="page page-light">
<h1>BODY MASS INDEX (BMI)</h1><br />
<p
>Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women.
Calculate your BMI to determine your goal. </p
><br /><hr /><br />
<h1>BMI Calculator</h1>
<div class="container">
<form id="bmi-form">
<label for="bmi-height">Your Height:</label><br />
<input type="text" id="bmi-height" placeholder="Centimeters" /><br />
<label for="bmi-weight">Your Weight:</label><br />
<input type="text" id="bmi-weight" placeholder="Kilograms" /><br /><br />
<span id="bmi-submit" class="btn btn-blue">Submit</span>
</form>
<div class="list-box">
<h4 id="bmi-result">YOUR BMI = [Not Entered]</h4><br />
<h3>BMI Categories:</h3>
<ul>
<li>Underweight: BMI < 18.5 (Gain weight)</li>
<li>Normal weight: 18.5 < BMI < 24.9 (Maintain)</li>
<li>Overweight: BMI > 24.9 (Loss weight)</li>
</ul>
</div>
</div>
</section>
<!--Caloric Needs Calculator-->
<section id="caloric-needs" class="page page-dark">
<h1>CALORIC NEEDS</h1><br />
<p
>The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This
calculator can also provide some simple guidelines for gaining or losing weight.</p
>
<br /><hr /><br />
<h1>Calorie Needing Calculator</h1>
<div class="container">
<form id="calorie-form">
Gender: <br />
<input type="radio" id="male" name="gender" value="male" />
<label for="male">Male</label>
<input type="radio" id="female" name="gender" value="female" />
<label for="female">Female</label><br />
<label for="age">Age:</label><br />
<input type="text" id="age" placeholder="15-80 years" /><br />
<label for="calorie-height">Height:</label><br />
<input type="text" id="calorie-height" placeholder="Centimeters" /><br />
<label for="calorie-weight">Weight:</label><br />
<input type="text" id="calorie-weight" placeholder="Kilograms" /><br />
<label for="activity">Activity:</label><br />
<select name="activity" id="activity">
<option value="basal">Basal Metabolic Rate (BMR)</option>
<option value="sedentary">Sedentary: little or no exercise</option>
<option value="light">Light: exercise 1-3 times/week</option>
<option value="moderate">Moderate: exercise 4-5 times/week</option>
<option value="active">Active: daily exercise or intense exercise 3-4 times/week</option>
<option value="very-active">Very Active: intense exercise 6-7 times/week</option>
<option value="extra-active">Extra Active: very intense exercise daily or physical job</option> </select
><br /><br />
<span id="calorie-submit" class="btn btn-blue">Submit</span>
</form>
<div class="list-box">
<br /><h4 id="calorie-result">YOUR CALORIE NEEDING = [Not Entered]</h4><br />
<h3>Guideline:</h3>
<ul>
<li>To Lose Weight: Take 250-500 minus your calorie needing.</li>
<li>To Maintain: Take 0-200 minus or 0-200 plus your calorie needing.</li>
<li>To Gain Weight: Take 250-500 plus your calorie needing.</li>
</ul>
</div>
</div>
</section>
<!--Workout Planning-->
<section id="workout-planning" class="page page-light">
<h1>WORKOUT PLANNING</h1><br />
<p
>Select a workout program based on your goal and your schedule. Firstly, select your goal. Then, determine how
many days you could allow time to workout in a week.</p
><br /><br />
<div class="v-container">
<div class="slide" id="gaining-muscle">
<br /><h2>Gaining Muscle (Bodybuilding):</h2>
<table>
<thead>
<tr>
<th>Name</th>
<th>Days/Week</th>
<th>Monday</th>
<th>Tuesday</th>
<td>Wednesday</td>
<td>Thursday</td>
<td>Friday</td>
<td>Saturday</td>
</tr>
</thead>
<tr>
<td>Fullbody</td>
<td>3</td>
<td
>Squat (4x10)<br />
Bench Press (4x10)<br />
Lat Pulldown (4x10)<br />
Overhead Press (4x10)<br />
Z-Bar Curl (4x10)<br />
Skull Crusher (4x10)</td
>
<td>OFF</td>
<td
>Lunge (4x10)<br />
Incline Bench Press (4x10)<br />
Barbell Row(4x10)<br />
Lateral Raises (4x10)<br />
Dumbbell Curl (4x10)<br />
Overhead Tricep Extension (4x10)</td
>
<td>OFF</td>
<td
>Squat (4x10)<br />
Bench Press (4x10)<br />
Lat Pulldown (4x10)<br />
Overhead Press (4x10)<br />
Z-Bar Curl (4x10)<br />
Skull Crusher (4x10)</td
>
<td>OFF</td>
</tr>
<tr>
<td>Upper-Lower</td>
<td>4</td>
<td
>Bench Press (4x10)<br />
Lat Pulldown (4x10)<br />
Overhead Press (4x10)<br />
Barbell Row<br />
Z-Bar Curl (4x10)<br />
Skull Crusher (4x10)</td
>
<td
>Squat (4x8)<br />
Deadlift (4x5)<br />
Lunge (4x10)<br />
Leg Extension (4x10)<br />
Leg Curl (4x10)<br />
Calf Raises (4x12)</td
>
<td>OFF</td>
<td
>Bench Press (4x10)<br />
Lat Pulldown (4x10)<br />
Overhead Press (4x10)<br />
Barbell Row (4x10)<br />
Z-Bar Curl (4x10)<br />
Skull Crusher (4x10)</td
>
<td
>Squat (4x8)<br />
Deadlift (4x5)<br />
Lunge (4x10)<br />
Leg Extension (4x10)<br />
Leg Curl (4x10)<br />
Calf Raises (4x12)</td
>
<td>OFF</td>
</tr>
<tr>
<td>Push-Pull-Legs</td>
<td>5</td>
<td
>Bench Press (4x10)<br />
Incline Dumbbell Bench Press (4x10)<br />
Cable Crossover (4x12)<br />
Overhead Press (4x10)<br />
Lateral Raises (4x10)<br />
Skull Crusher (4x10)<br />
Overhead Tricep Extension (3x10)</td
>
<td
>Lat Pulldown (4x10)<br />
Barbell Row (4x10)<br />
Shrugs (4x10)<br />
Cable Pullovers (4x10)<br />
Z-Bar Curl (4x10)<br />
Hammer Curl (3x10)</td
>
<td
>Squat (4x8)<br />
Deadlift (4x5)<br />
Lunge (4x10)<br />
Leg Extension (4x10)<br />
Leg Curl (4x10)<br />
Calf Raises (4x12)</td
>
<td
>Bench Press (4x10)<br />
Incline Dumbbell Bench Press (4x10)<br />
Cable Crossover (4x12)<br />
Overhead Press (4x10)<br />
Lateral Raises (4x10)<br />
Skull Crusher (4x10)<br />
Overhead Tricep Extension (3x10)</td
>
<td
>Lat Pulldown (4x10)<br />
Deadlift (4x5)<br />
Barbell Row (4x10)<br />
Cable Pullovers (4x10)<br />
Z-Bar Curl (4x10)<br />
Hammer Curl (3x10)</td
>
<td>OFF</td>
</tr>
<tr>
<td>6-Days Split</td>
<td>6</td>
<td
>Bench Press (4x10)<br />
Incline Dumbbell Bench Press (4x10)<br />
Cable Crossover (4x12)<br />
Skull Crusher (4x10)<br />
Overhead Tricep Extension (3x10)</td
>
<td
>Lat Pulldown (4x10)<br />
Barbell Row (4x10)<br />
Shrugs (4x10)<br />
Cable Pullovers (4x10)<br />
Z-Bar Curl (4x10)<br />
Hammer Curl (3x10)</td
>
<td
>Squat (4x8)<br />
Lunge (4x10)<br />
Leg Curl (4x10)<br />
Calf Raises (4x12)<br />
Overhead Press (4x10)<br />
Lateral Raises (4x10)<br />
Front Raises (4x10)</td
>
<td
>Bench Press (4x10)<br />
Incline Dumbbell Bench Press (4x10)<br />
Cable Crossover (4x12)<br />
Skull Crusher (4x10)<br />
Overhead Tricep Extension (3x10)</td
>
<td
>Lat Pulldown (4x10)<br />
Deadlift (4x5)<br />
Barbell Row (4x10)<br />
Cable Pullovers (4x10)<br />
Z-Bar Curl (4x10)<br />
Hammer Curl (3x10)</td
>
<td
>Squat (4x8)<br />
Lunge (4x10)<br />
Leg Curl (4x10)<br />
Calf Raises (4x12)<br />
Overhead Press (4x10)<br />
Lateral Raises (4x10)<br />
Front Raises (4x10)</td
>
</tr>
</table>
</div>
<div class="slide" id="losing-weight">
<br /><h2>Losing Weight (Cardio):</h2>
<table>
<thead>
<tr>
<th>Name</th>
<th>Days/Week</th>
<th>Monday</th>
<th>Tuesday</th>
<td>Wednesday</td>
<td>Thursday</td>
<td>Friday</td>
<td>Saturday</td>
</tr>
</thead>
<tr>
<td>3-Days Cardio</td>
<td>3</td>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
<td>OFF</td>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
<td>OFF</td>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
<td>OFF</td>
</tr>
<tr>
<td>4-Days Cardio</td>
<td>4</td>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
<td>OFF</td>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
<td>OFF</td>
</tr>
<tr>
<td>5-Days Cardio</td>
<td>5</td>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
<td>OFF</td>
</tr>
<tr>
<td>6-Days Cardio</td>
<td>6</td>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
<td
>High Knees x30<br />
Pushup x10<br />
1 Minute Sit On Wall<br />
Air Squat x15<br />
Pushup x20<br />
Crunch x15<br />
Pushup x30<br />
High Knees x20<br />
Jumping Jacks x50<br />
(Repeat 2/3 times)</td
>
</tr>
</table>
</div>
<div class="slide" id="building-strength">
<br /><h2>Building Strength (Powerlifting):</h2>
<table>
<thead>
<tr>
<th>Name</th>
<th>Days/Week</th>
<th>Monday</th>
<th>Tuesday</th>
<td>Wednesday</td>
<td>Thursday</td>
<td>Friday</td>
<td>Saturday</td>
</tr>
</thead>
<tr>
<td>3-Days Powerlifting</td>
<td>3</td>
<td
>Squat (2x8)<br />
Bench Press (4x8)<br />
Front Squat (2x5)<br />
Vertical Pull (2x8)</td
>
<td>OFF</td>
<td
>Squat (3x3)<br />
Bench Press (4x3)<br />
Deadlift (2x5)<br />
Horizontal Pull (3x5)</td
>
<td>OFF</td>
<td
>Squat (3x4)<br />
Bench Press (4x4)<br />
Deadlift (3x4)<br />
Overhead Press (3x5)</td
>
<td>OFF</td>
</tr>
<tr>
<td>4-Days Powerlifting</td>
<td>4</td>
<td
>Squat (3x8)<br />
Bench Press (3x8)</td
>
<td
>Bench Press (3x3)<br />
Deadlift (3x3)
</td>
<td>OFF</td>
<td
>Squat (3x4)<br />
Bench Press (3x4)</td
>
<td
>SL Variant (3x8)<br />
Horizontal Pull (4x10)<br />
Vertical Push (4x10)<br />
Vertical Pull (4x10)</td
>
<td>OFF</td>
</tr>
</table>
</div>
<div class="slide" id="building-stamina">
<br /><h2>Building Stamina (Crossfit):</h2>
<table>
<thead>
<tr>
<th>Name</th>
<th>Days/Week</th>
<th>Monday</th>
<th>Tuesday</th>
<td>Wednesday</td>
<td>Thursday</td>
<td>Friday</td>
<td>Saturday</td>
</tr>
</thead>
<tr>
<td>3-Days Crossfit</td>
<td>3</td>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
<td>OFF</td>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
<td>OFF</td>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
<td>OFF</td>
</tr>
<tr>
<td>4-Days Crossfit</td>
<td>4</td>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
<td>OFF</td>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
<td>OFF</td>
</tr>
<tr>
<td>5-Days Crossfit</td>
<td>5</td>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
<td>OFF</td>
</tr>
<tr>
<td>6-Days Crossfit</td>
<td>6</td>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
<td
>Burpee Warmup x10<br />
Deadlifts x5<br />
Squat Cleans x5<br />
Push Jerks x5<br />
Pullups x5<br />
(5 Rounds)<br />
(Every round decrease reps: 5=>4=>3=>2=>1)<br />
(No rest between sets)</td
>
</tr>
</table>
</div>
<div class="slide" id="street-workout">
<br /><h2>Street Workout (Calisthenics):</h2>
<table>
<thead>
<tr>
<th>Name</th>
<th>Days/Week</th>
<th>Monday</th>
<th>Tuesday</th>
<td>Wednesday</td>
<td>Thursday</td>
<td>Friday</td>
<td>Saturday</td>
</tr>
</thead>
<tr>
<td>3-Days Calisthenics</td>
<td>3</td>
<td
>Pullups x5<br />
Toes to Bar x5<br />
Jump Squats x8<br />
Pushups x10<br />
Chair Dips x12<br />
Jump Muscleups x3<br />
Decline Pushups x8<br />
60 Seconds Wall Sit<br />
(Do 3 cycles)<br />
(2 min rest between cycles, no rest between exercises)</td
>
<td>OFF</td>
<td
>Pullups x5<br />
Toes to Bar x5<br />
Jump Squats x8<br />
Pushups x10<br />
Chair Dips x12<br />
Jump Muscleups x3<br />
Decline Pushups x8<br />
60 Seconds Wall Sit<br />
(Do 3 cycles)<br />
(2 min rest between cycles, no rest between exercises)</td
>
<td>OFF</td>
<td
>Pullups x5<br />
Toes to Bar x5<br />
Jump Squats x8<br />
Pushups x10<br />
Chair Dips x12<br />
Jump Muscleups x3<br />
Decline Pushups x8<br />
60 Seconds Wall Sit<br />
(Do 3 cycles)<br />
(2 min rest between cycles, no rest between exercises)</td
>
<td>OFF</td>
</tr>
<tr>
<td>4-Days Calisthenics</td>
<td>4</td>
<td
>Pullups x5<br />
Toes to Bar x5<br />
Jump Squats x8<br />
Pushups x10<br />
Chair Dips x12<br />
Jump Muscleups x3<br />
Decline Pushups x8<br />
60 Seconds Wall Sit<br />
(Do 3 cycles)<br />
(2 min rest between cycles, no rest between exercises)</td
>
<td
>Pullups x5<br />
Toes to Bar x5<br />
Jump Squats x8<br />
Pushups x10<br />
Chair Dips x12<br />
Jump Muscleups x3<br />
Decline Pushups x8<br />
60 Seconds Wall Sit<br />
(Do 3 cycles)<br />
(2 min rest between cycles, no rest between exercises)</td
>
<td>OFF</td>
<td
>Pullups x5<br />
Toes to Bar x5<br />
Jump Squats x8<br />
Pushups x10<br />
Chair Dips x12<br />
Jump Muscleups x3<br />
Decline Pushups x8<br />
60 Seconds Wall Sit<br />
(Do 3 cycles)<br />
(2 min rest between cycles, no rest between exercises)</td
>
<td
>Pullups x5<br />
Toes to Bar x5<br />
Jump Squats x8<br />
Pushups x10<br />
Chair Dips x12<br />
Jump Muscleups x3<br />
Decline Pushups x8<br />
60 Seconds Wall Sit<br />
(Do 3 cycles)<br />
(2 min rest between cycles, no rest between exercises)</td
>
<td>OFF</td>
</tr>
<tr>
<td>5-Days Calisthenics</td>
<td>5</td>