nagi

Nagi Seishiro Calisthenics Plan

Nagi is a very lazy and unmotivated person with an outstanding aptitude for football. He's unnaturally talented with amazing reflexes.

Day 1: Upper / Football Skills
Day 2: Lower / Endurance
Day 3: Rest
Day 4: Full Body / Agility
Day 5: Football Skills / Endurance
Day 6: Full Body / Streching
Day 7: Rest

Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps

Detailed Calisthenics Plan

Day1 Day2 Day4 Day5 Day6
Warm Up Warm Up Warm Up Warm Up Warm Up
Diamond Push ups 3sets Wide Squats 3sets Wide Push ups 4sets Jumping Jacks 4sets Diamond Push ups 3sets
Bodyweight Rows 3sets Narrow Sqauats 3sets Jump Squats 4sets Burpees 4sets Bodyweight Rows 3sets
Decline Push ups 3sets Lunges 3sets Wide Pull ups 4sets Run 3-5-10km Narrow Squats 3sets
Ball Contol Drills 20min Burpees 4sets Agility Ladder Drills 10sets Ball Contol Drills 20min Wide Squats 3sets
Dribbling Drills 20min Mountain Climbers 3sets Change Of Direction Sprints 5sets Dribbling Drills 20min Streching Routine 10min
Passing Drills 20min Run 3-5-10km Sprints 100m 5sets Passing Drills 20min -

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