# Calisthenics Workout

To strengthen core, Glutes, and keep a small waist

## Core strength

In plank move forwards and back

### Workout

- 1 × 60s Rocking plank
- 2 × 15 Reverse knee to chest
- 2 × 20 Dead Bug
- 1 × 60s Flutter Kick
- 2 × 60s Plank
- 1 × 20 Sit-Up
- 1 × 60s Mountain Climber
- 1 × 30s Hollow Body Hold


## Glutes

Split Squat (Bulgarian) · Deadlift (Single-Leg Romanian) · Reverse Plank

### Workout

- 3 × 11 Split Squat (Bulgarian)
- 1 × 10 Deadlift (Single-Leg Romanian)
- 2 × 60s Reverse Plank


## Back

Inverted Row Hold · Plank Row · Scapular Push-Up · Deadhang · Scapular Pull-Up

### Workout

- 1 × 60 Inverted Row Hold
- 4 × 6 Plank Row
- 4 × 6 Scapular Push-Up
- 1 × 30s Deadhang
- 1 × 1 Scapular Pull-Up