Calisthenics Starter

Quick circuit to groove basic push/pull patterns and core control.

1. Wide Hand Push up

   1 sets

   8 reps

   20s rest

2. One Arm Towel Row

   1 sets

   10 reps

   20s rest

3. Lying Leg Raise

   1 sets

   10 reps

   20s rest

4. Hip Lift - Low Back Off Floor

   1 sets

   10 reps

   20s rest

5. Oblique Crunch

   1 sets

   10 reps

   20s rest

6. Bent Leg Kickback (kneeling)

   1 sets

   10 reps

   20s rest

7. Lateral Side Plank (bent leg)

   1 sets

   0 reps

   20s rest

8. Dead Bug

   1 sets

   10 reps

   20s rest

Move through each exercise once with short rests. Focus on smooth, controlled reps.

1. Push up (on knees)

   1 sets

   8 reps

   20s rest

2. Underhand Grip Inverted Back Row

   1 sets

   8 reps

   20s rest

3. Hyperextension

   1 sets

   10 reps

   20s rest

4. Bent Leg Side Kick (kneeling)

   1 sets

   10 reps

   20s rest

5. Dead Bug

   1 sets

   10 reps

   20s rest

6. Bird Dog

   1 sets

   8 reps

   20s rest

7. Lateral Side Plank (bent leg)

   1 sets

   0 reps

   20s rest

8. Single Leg Foot Touch

   1 sets

   8 reps

   20s rest

Lower-body patterns plus balance and trunk stability.

1. Diamond Push up (on knees)

   1 sets

   8 reps

   20s rest

2. Underhand Grip Inverted Back Row

   1 sets

   8 reps

   20s rest

3. Bent Leg Side Kick (kneeling)

   1 sets

   10 reps

   20s rest

4. Hyperextension

   1 sets

   10 reps

   20s rest

5. Single Leg Foot Touch

   1 sets

   8 reps

   20s rest

6. Lunge with Twist

   1 sets

   8 reps

   20s rest

7. Bird Dog

   1 sets

   8 reps

   20s rest

8. Lateral Side Plank (bent leg)

   1 sets

   0 reps

   20s rest