# Calisthenics Journey

## Push Day

Beginner calisthenics push workout

### Workout

- 4 × 6-10 Push-Up
- 3 × 6-10 Pike Push-Up
- 3 × 5-8 Dip (Triceps)
- 3 × 8-12 Push-Up (Diamond)
- 3 × 20-40s Handstand (Wall-Assisted)
- 3 × 20-30s Hollow Body Hold


## Pull Day

Beginner calisthenics pull workout

### Workout

- 4 × 5-8 Pull-Up (Band-Assisted)
- 3 × 8-12 Ring Row - Gymnastic Rings
- 3 × 3-5 Negative Pull-Up
- 3 × 12-15 Face Pull - Rings
- 3 × 20-40s Dead Hang
- 3 × 8-12 Hanging Knee Raise


## Leg Day

Pistol Squat (Partial ROM) · Split Squat (Bulgarian) · Cossack Squat · Deadlift (Single-Leg Romanian) · Calf Raise · Single Leg Extension Hold

### Workout

- 4 × 5-8 Pistol Squat (Partial ROM)
- 3 × 8-10 Split Squat (Bulgarian)
- 3 × 6-8 Cossack Squat
- 3 × 8-10 Deadlift (Single-Leg Romanian)
- 3 × 15-20 Calf Raise
- 3 × 30 Single Leg Extension Hold


## Mobility Day

Wrist Circle · Jefferson Curl · Shoulder Circle · German Hang · Deep Squat Hold · Cossack Squat · 90/90 Hip Switch · Pike Compression Lift (Seated) · Pancake Stretch · Bridge · Wall Shoulder Flexion Slide · Arch Body Rock

### Workout

- 1 × 1-2min Wrist Circle
- 3 × 8 Jefferson Curl - Kettlebell
- 2 × 5 Shoulder Circle
- 3 × 20-30s German Hang - Rings
- 2 × 60s Deep Squat Hold
- 3 × 8 Cossack Squat
- 2 × 10 90/90 Hip Switch
- 3 × 10-15 Pike Compression Lift (Seated)
- 3 × 10 Pancake Stretch
- 3 × 20-30s Bridge
- 2 × 10 Wall Shoulder Flexion Slide
- 3 × 10 Arch Body Rock


## Push + Pull Day

Beginner calisthenics push + pull day

### Workout

- 4 × 5-8 Chin-Up
- 3 × 10-15 Push-Up (Incline)
- 3 × 8-12 Ring Row - Gymnastic Rings
- 3 × 8-12 Dip (Triceps)
- 3 × 12-15 Face Pull - Rings
- 3 × 3-5 Wall Walk
- 3 × 20-40s Dead Hang
- 3 × 20-30 Superman Hold


## Jump Rope Cardio

Jump Rope

### Workout

- 5 × 1-2min Jump Rope