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Calisthenics Work

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Workout Breakdown

Upper A

Upper A

1

Push-Up

1 set × 4×20 reps

2

Dip (Triceps)

1 set × 3×10 reps

3

Inverted Row

1 set × 10 reps

4

Pike-Up

1 set × 3×15 reps

5

Plank

1 set × 3×60 reps

Lower A

Lower A

1

Squat

1 set × 4×20 reps

2

Split Squat

1 set × 3×12 reps

3

Glute Bridge

1 set × 3×15 reps

4

Reverse Lunge

1 set × 3×15 reps

5

Hollow Body Hold

1 set × 3×45 reps

Upper B

Upper B

1

Push-Up (Close)

1 set × 4×15 reps

2

Incline Row

1 set × 4×30 reps

3

Push-Up (Decline)

1 set × 3×15 reps

4

Pike-Up

1 set × 3×15 reps

5

Side Plank

1 set × 3×45 reps

Lower B

Lower B

1

Reverse Lunge

1 set × 3×15 reps

2

Pistol Squat

1 set × 3×6 reps

3

Plank (Wall)

1 set × 3×60 reps

4

Glute Bridge

1 set × 3×10 reps

5

Leg Raise (Side)

1 set × 3×12 reps