Calisthenics Work

Push-Up

1 set × 4×20 reps

Dip (Triceps)

1 set × 3×10 reps

Inverted Row

1 set × 10 reps

Pike-Up

1 set × 3×15 reps

Plank

1 set × 3×60 reps

Bodyweight Squat

1 set × 4×20 reps

Split Squat

1 set × 3×12 reps

Glute Bridge

1 set × 3×15 reps

Reverse Lunge

1 set × 3×15 reps

Hollow Body Hold

1 set × 3×45 reps

Push-Up (Close)

1 set × 4×15 reps

Incline Row

1 set × 4×30 reps

Push-Up (Decline)

1 set × 3×15 reps

Pike-Up

1 set × 3×15 reps

Side Plank

1 set × 3×45 reps

Reverse Lunge

1 set × 3×15 reps

Pistol Squat

1 set × 3×6 reps

Plank (Wall)

1 set × 3×60 reps

Glute Bridge

1 set × 3×10 reps

Leg Raise (Side)

1 set × 3×12 reps