# Calistenia em casa

## Full body

### Warm-up


### Workout

- 1 × 30-60s Shoulder Circle
- 1 × 8-10 Cat-Cow
- 1 × 10 Bodyweight Squat
- 1 × 10 Dead Bug

### Strength

- 3 × 6-10 Push-Up
- 3 × 10-15 Bodyweight Squat
- 3 × 10-15 Row - Resistance Band
- 3 × 12-15 Glute Bridge
- 3 × 15-20 Calf Raise
- 3 × 20-30s Plank


## Corda + core

### Corda


### Workout

- 10 × 50 Jump Rope

### Core

- 3 × 10 Dead Bug
- 6 × 20-30s Side Plank
- 3 × 10 Bird Dog


## Legs + push

### Strength


### Workout

- 3 × 8-12 Reverse Lunge
- 3 × 8-12 Push-Up (Incline)
- 3 × 10-15 Deadlift (Romanian) - Resistance Band
- 3 × 12-15 Hip Abduction (Standing) - Resistance Band
- 3 × 6-10 Pike Push-Up
- 3 × 25-35s Plank


## Corda + mobility

### Corda


### Workout

- 8 × 50 Jump Rope

### Mobility

- 1 × 30s Hip Flexor Stretch
- 1 × 30s Pancake Stretch
- 1 × 30s Calf Stretch
- 1 × 8-10 Thoracic Rotation


## Full body 2

### Strength


### Workout

- 3 × 12-15 Bodyweight Squat
- 3 × 6-10 Push-Up
- 3 × 10-15 Row - Resistance Band
- 3 × 8-12 Glute Bridge (Single-Leg)
- 3 × 10-15 Lateral Raise - Resistance Band
- 3 × 10 Dead Bug