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Calisthenics Strength & Mobility Path →

Upper Body Push & Pull

Kick off your 28-day journey with a controlled, form-focused upper body session built around ring push-ups and band-assisted pull-ups. You'll build real strength and muscle with intentional movement — quality over quantity today!

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

2

Band Pull Apart

2 sets × 15 reps, 15 reps

3

Scapular Pull-Up

2 sets × 8 reps, 8 reps

4

Ring Support Hold

2 sets × 20s, 20s

Main Compounds

1

Push-Up - Rings

3 sets × 9 reps, 9 reps, 9 reps

2

Pull-Up

3 sets × 9 reps, 9 reps, 9 reps

Accessory Work

2 circuits
1

Ring Fly

1 set × 10 reps

2

Face Pull - Resistance Bands

1 set × 12 reps

2 circuits
1

Ring Row

1 set × 11 reps

2

Bicep Curl - Resistance Bands

1 set × 12 reps

2 circuits
1

Dip - Rings

1 set × 10 reps

2

Shoulder Press - Resistance Band

1 set × 12 reps

Cool Down

1

Chest Doorway Stretch

1 set × 40s

2

Lat Stretch

1 set × 40s

3

Child's Pose

1 set × 45s