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Calisthenics Strength & Skill Build →

Push & Pull Basics

A gentle but effective upper body session to kick off your 28-day journey! You'll build real strength with controlled push-ups and rows, leaving you energized and confident.

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

1

Shoulder Circle

2 sets × 30s, 30s

1

Cat-Cow Stretch

1 set × 40s

1

Serratus Wall Slide

2 sets × 10 reps, 10 reps

Main Workout

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

1

Pike Push-Up

2 sets × 10 reps, 10 reps

1

Dead Hang

2 sets × 20s, 20s

Dip Progression

Progressive exercise

Cool Down

1

Chest Stretch

1 set × 30s

1

Shoulder Stretch (Cross-Body)

1 set × 30s

1

Triceps Stretch - Overhead

1 set × 30s

1

Child's Pose

1 set × 40s