# Calisthenics Strength & Mobility Path

Master your body weight with progressive strength, skill, and mobility training.

## Lower Body Strength

Build a rock-solid foundation in your legs with slow, controlled squats and lunges that train your muscles to work harder for longer. Expect a satisfying burn as you dial in your form and develop real lower-body strength!

### Warm-Up

- 1 × 30s Leg Swing _(Each leg, front to back)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 1 × 20s Ankle Circle _(Each ankle)_
- 1 × 8 Bodyweight Squat _(Light and controlled, no pause)_
- 1 × 5 Reverse Lunge _(Each leg, focus on balance)_

### Main Workout

- 3 × 8 Bodyweight Squat _(3 seconds down, 1 second up)_
- 3 × 8 Reverse Lunge _(Each leg, 3 seconds to lower)_
- 2 × 10 Glute Bridge _(Squeeze at the top for 1 second)_
- 2 × 12 Calf Raise _(Slow 2-second lower)_

### Cool Down

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Hip Flexor Stretch _(Each side)_
- 1 × 30s Seated Hamstring Stretch _(Each leg)_
- 1 × 40s Child's Pose _(Breathe deeply and relax)_


## Lower Body Strength

Get ready to build strong, powerful legs from the ground up! This session uses slow, controlled movements to help your muscles grow and teaches you the perfect squat and lunge form you'll carry through the entire program.

### Warm-Up

- Exercise
- Exercise
- Exercise
- Exercise

### Main Workout

- Exercise
- Exercise
- Exercise
- Exercise
- Exercise

### Cool Down

- Exercise
- Exercise
- Exercise
- Exercise


## Full Body Strength

Welcome to Day 1! Today you'll build a strong foundation with bodyweight squats and push-ups — two moves that will transform your strength over the next 28 days. Expect to feel challenged but in control as you focus on nailing your form.

### Warm-Up

- 1 × 30s Jumping Jacks
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 10 Leg Swing
- 1 × 5 Inchworm

### Main Workout

- 2 × 5-8 Squat (Assisted)
- 1 × 5-8 Push-Up (Wall)
- 2 × 10 Reverse Lunge
- 2 × 10 Glute Bridge
- 2 × 20s Plank

### Cool Down

- 1 × 30s Child's Pose
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Seated Hamstring Stretch
- 1 × 30s Chest Stretch
- 1 × 30s Cat-Cow


## Rest Day

You'll melt away any tension from the week with a gentle head-to-toe mobility flow. Move slowly, breathe deeply, and feel your body open up.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 10 Torso Twist
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Active Recovery

Today is all about moving gently and letting your body recover. A relaxed walk around the block will get your blood flowing, ease any soreness, and set you up perfectly for your next session!

### Pre-Walk Mobility

- 1 × 30s Ankle Circle
- 1 × 10 Leg Swing
- 1 × 10 Hip Circle
- 1 × 10 Shoulder Roll
- 1 × 20s Neck Stretch (Lateral)

### Neighborhood Walk

- 1 × 1200s Walking

### Post-Walk Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Calf Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Seated Hamstring Stretch
- 1 × 45s Child's Pose
- 1 × 30s Supine Spinal Twist


## Handstand Basics

Today is all about building the foundation of two powerful skills — the handstand and hollow body. You'll move slowly, hold steady, and focus on feeling every position. Quality reps now mean big gains later!

### Warm-Up

- 2 × 20s Shoulder Circle _(Clockwise then counterclockwise)_
- 2 × 30s Cat-Cow _(Slow and controlled breathing)_
- 2 × 20s Wrist Circle _(Clockwise then counterclockwise)_
- 2 × 8 Scapular Push-Up _(Keep arms straight, move only shoulder blades)_
- 2 × 6 Dead Bug _(Each side, lower back pressed to floor)_

### Skill Block 1 — Hollow Body Progression

- 3 × 20s Hollow Body Hold _(Chin tucked, lower back flat, knees hugged in)_
- 3 × 15s Hollow Body Hold _(Arms overhead, legs straight and together, brace hard)_
- 2 × 8 Hollow Body Hold _(Maintain the hollow shape throughout, no breaking at hips)_

### Skill Block 2 — Handstand Wall Hold Progression

- 3 × 20s Wall Plank Hold _(Feet on wall, body straight, shoulders stacked over wrists)_
- 3 × 15s Wall Handstand Hold _(Chest facing wall, squeeze hollow body shape, push floor away)_
- 3 × 5 Wall Handstand Kick-Up _(Controlled kick, hold 2–3 sec at top each rep)_

### Cool Down

- 1 × 40s Child's Pose _(Arms extended, breathe into lower back)_
- 1 × 30s Chest Doorway Stretch _(Each side)_
- 1 × 40s Seated Forward Fold _(Relax neck, breathe deeply)_


## Hypertrophy Push & Pull

Build a solid upper body foundation with this beginner-friendly session! You'll work through pushing and pulling movements that strengthen your chest, back, and shoulders while dialing in your form — setting you up for bigger gains in the weeks ahead.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 1 × 45s Cat-Cow
- 2 × 10 Serratus Wall Slide

### Main Workout

- 3 × 10 Push-Up
- 3 × 8 Pike Push-Up
- 3 × 10 Superman Hold
- 2 × 10 Dip (Triceps)
- 2 × 12 Reverse Snow Angel
- 2 × 12 Plank (Shoulder Tap)

### Cool Down

- 1 × 45s Child's Pose
- 1 × 30s Chest Doorway Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted


## Strength Focused Circuit

A balanced full-body session to build strength from head to toe! You'll power through key movement patterns with controlled reps — perfect for laying a solid foundation in Week 2.

### Warm-Up

- 1 × 45s Jumping Jacks
- 1 × 10 Hip Circle _(Clockwise then counterclockwise)_
- 1 × 10 Arm Circle _(Forward then backward)_
- 1 × 10 Leg Swing _(Each leg)_
- 1 × 5 Inchworm

### Main Workout

- 3 × 8 Push-Up _(Keep core tight and body in a straight line)_
- 3 × 8 Bodyweight Squat _(Drive knees out and chest tall)_
- 1 × Simple Hinge Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 10 Reverse Lunge _(Each leg)_
  - 30s Superman Hold _(Squeeze glutes at the top)_
- **Superset · 3 rounds**
  - 10 Dip (Triceps) _(Use a chair or low surface)_
  - 10 Plank (Shoulder Tap) _(Each side, keep hips level)_

### Cool Down

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Seated Hamstring Stretch _(Each leg)_
- 1 × 40s Child's Pose
- 1 × 30s Chest Opener Stretch _(Interlace hands behind back)_
- 1 × 60s Deep Breathing _(Inhale 4 counts, exhale 4 counts)_


## Rest Day

Today is all about helping your body bounce back! A gentle walk and some easy movement will ease any soreness and leave you feeling refreshed and ready for your next session.

### Gentle Walk

- 1 × 1200s Brisk Walk

### Light Mobility Flow

- 1 × 30s Neck Roll
- 1 × 10 Shoulder Circle
- 1 × 15 Arm Swing
- 1 × 10 Hip Circle
- 1 × 10 Leg Swing
- 1 × 10 Ankle Circle

### Gentle Stretching

- 1 × 30s Quad Stretch
- 1 × 30s Standing Single-Leg Hamstring Stretch
- 1 × 40s Child's Pose
- 1 × 10 Cat-Cow
- 1 × 30s Seated Spinal Twist Stretch
- 1 × 30s Glute Stretch (Supine)


## Full Body Mobility

A calming, feel-good session that gently opens up your hips and shoulders. You'll hold each stretch long enough to actually feel the release — no equipment needed, just a little floor space and your breath.

### Warm-Up

- 2 × 30s Cat-Cow
- 2 × 30s Hip Circle
- 2 × 30s Shoulder Circle

### Hip Mobility Holds

- 2 × 45s Kneeling Hip Flexor Stretch
- 2 × 45s Butterfly Stretch
- 2 × 45s Seated Hip External Rotation Stretch
- 2 × 45s Seated Forward Fold
- 2 × 40s Knee-To-Chest Stretch (Single)

### Shoulder Mobility Holds

- 2 × 40s Shoulder Stretch (Cross-Body)
- 2 × 45s Chest Doorway Stretch
- 2 × 45s Thread the Needle
- 2 × 45s Child's Pose Lat Stretch

### Cool Down

- 2 × 45s Supine Spinal Twist
- 2 × 40s Sphinx Pose
- 1 × 60s Seated Forward Fold