# Calisthenics

Beginning Plan

## Thursday

Lower Body

### Workout

- 4 × 12-15 Jump Squat
- 4 × 30-45s Hollow Body Hold
- 3 × 12-15 Split Squat (Bulgarian)
- 3 × 20-30s Plank
- 1 × 12 Glute Bridge (Single-Leg)


## Monday

Upper Body

### Workout

- 4 × 0s Frog Stand
- 4 × 6-12 Push-Up
- 4 × 8-12 Row - Other
- 3 × 12-15 Push-Up (Decline)
- 3 × 15 Row (Doorframe)


## Tuesday

Lower Body

### Workout

- 4 × 6-8 Pistol Squat
- 4 × 10-15s L-Sit Hold
- 3 × 20 Lunge (Walking)
- 3 × 12-15 Leg Raise
- 1 × 30 Single-Leg Calf Raise - Body Only


## Wensday

Upper Body 2

### Workout

- 3 × 20-30s Handstand (Wall-Assisted)
- 4 × 15-20 Push-Up
- 4 × 12-15 Towel Lat Pulldown
- 3 × 10-12 Push-Up (Diamond)
- 3 × 45s Prone Cobra Hold