# Chalesthenics

## Pull day

Pull-Up · Chin-Up · Hanging Knee Raise · Plank · Scapular Pull-Up

### Workout

- 4 × 5-8 Pull-Up
- 3 × 5-8 Chin-Up
- 3 × 15 Hanging Knee Raise
- 3 × 35-50s Plank
- 3 × 10-15 Scapular Pull-Up


## push day

Knee Push-Up · Pike Push-Up · Dip · Hollow Body Hold · Push-Up (Close) · Russian Twist

### Workout

- 4 × 10-20 Knee Push-Up
- 3 × 10-15 Pike Push-Up
- 3 × 10-25 Dip - Bench
- 3 × 20-40 Hollow Body Hold
- 3 × 10-20 Push-Up (Close)
- 3 × 10-50s Russian Twist


## Leg + skill day

Squat · Squat Jump

### Workout

- 1 × 1 Squat - Dumbbell
- 1 × 1 Squat Jump