Calisthenics Prep

Fundamental patterns and core control for calisthenics foundations.

1. Air Squat

   3 sets

   10 reps

   60s rest

2. Incline Push up

   3 sets

   8 reps

   60s rest

3. Bodyweight Row in Doorway

   3 sets

   8 reps

   60s rest

4. Bird Dog

   3 sets

   10 reps

   45s rest

5. Dead Bug

   3 sets

   10 reps

   45s rest

6. Glute Bridge Two Legs on Floor

   3 sets

   12 reps

   60s rest

7. Kneeling Scapular Push-Up

   3 sets

   10 reps

   45s rest

8. Front Plank

   3 sets

   0 reps

   45s rest

Lower-body patterns with beginner-friendly pulling and core holds.

1. Sit Squat

   3 sets

   10 reps

   60s rest

2. Bodyweight Rear Lunge

   3 sets

   8 reps

   60s rest

3. Bodyweight Good Morning

   3 sets

   12 reps

   60s rest

4. Bodyweight Standing One Arm Row (with towel)

   3 sets

   10 reps

   60s rest

5. Diamond Push up (on knees)

   3 sets

   8 reps

   60s rest

6. Hollow Hold

   3 sets

   0 reps

   45s rest

7. Lateral Side Plank (bent leg)

   3 sets

   0 reps

   45s rest

8. Superman

   3 sets

   10 reps

   45s rest

Full-body session emphasizing balance, pulling, and shoulder stability.

1. Lateral Step up

   3 sets

   10 reps

   60s rest

2. Wide Hand Push up

   3 sets

   8 reps

   60s rest

3. One Arm Towel Row

   3 sets

   10 reps

   60s rest

4. Table Top Bridge

   3 sets

   10 reps

   45s rest

5. Plank arm lifts

   3 sets

   8 reps

   45s rest

6. Standing Side Leg Raise

   3 sets

   12 reps

   45s rest

7. Bodyweight Single Leg Deadlift

   3 sets

   8 reps

   60s rest

8. Standing Calf Raise

   3 sets

   12 reps

   45s rest