# Running and Calisthenics

## Push Focus

Arm Circle · Shoulder Roll · Jumping Jacks · Push-Up · Floor Press · Lateral Raise · Plank

### Workout


### Warm-up

- 1 × 60s Arm Circle
- 1 × 60s Shoulder Roll
- 1 × 60s Jumping Jacks

### Main Workout

- **Circuit · 3 rounds**
  - 8-12 Push-Up
  - 10-12 Floor Press - Dumbbell
  - 10-12 Lateral Raise - Dumbbell
  - 30-40s Plank


## Pull Focus

Arm Swing · Torso Twist · Hip Circle · Pull-Up · Flyes (Reverse) · Dead Bug · Plank

### Warm-up

- 1 × 60s Arm Swing
- 1 × 60s Torso Twist
- 1 × 10 Hip Circle

### Main Workout

- **Circuit · 3 rounds**
  - 3-6 Pull-Up
  - 10-12 Flyes (Reverse) - Dumbbell
  - 30s Dead Bug
  - 30s Plank


## Leg Focus

Jogging · Bodyweight Squat · Side Lunge · Squat (Goblet) · Reverse Lunge · Glute Bridge · Calf Raise

### Warm-up

- 1 × 60s Jogging
- 1 × 12 Bodyweight Squat
- 1 × 10 Side Lunge

### Main Workout

- **Circuit · 3 rounds**
  - 10-12 Squat (Goblet) - Dumbbell
  - 8-10 Reverse Lunge - Dumbbell
  - 12-15 Glute Bridge
  - 15-20 Calf Raise - Dumbbell


## Run

Knee Hug March · Lunge (Walking) · Leg Swing (Forward) · Running · Calf Stretch · Kneeling Hip Flexor Stretch · Quad Stretch

### Warm-up

- 1 × 60s Knee Hug March
- 1 × 60s Lunge (Walking)
- 1 × 60s Leg Swing (Forward)

### Main Workout

- 1 × 20min Running

### Cool-down

- 1 × 90s Calf Stretch - Stair
- 1 × 90s Kneeling Hip Flexor Stretch
- 1 × 60s Quad Stretch