# Calisthenics Circuit Training System 

Calisthenics to take the spot of strength workouts.

Week 1.
2-3 rounds 

Week 2.
3-4 rounds

Week 3.
4-5 rounds

Week 4.
3-4 rounds

## Upper Body Focus

Push-Up (Incline) · Push-Up · Inverted Row · Plank (Shoulder Tap) · Dip · Jumping Jacks

### Workout

- 1 × 15-30 Push-Up (Incline)
- 1 × 15-30 Push-Up
- 1 × 10-12 Inverted Row
- 1 × 10 Plank (Shoulder Tap)
- 1 × 12-15 Dip - Bench
- 1 × 0-60s Jumping Jacks


## Lower Body & Core Focus

Bodyweight Squat · Lunge (Walking) · Side Plank · Glute Bridge · Mountain Climber

### Workout

- 1 × 20-30 Bodyweight Squat
- 1 × 0-20 Lunge (Walking)
- 1 × 0-12 Side Plank
- 1 × 0-15 Glute Bridge
- 1 × 0-45s Mountain Climber


## Cardio-Calisthenics Conditioning 

Burpee · Bear Crawl · Bicycle Crunch · High Knees · Shadow Boxing — Jab Cross

### Workout

- 1 × 0-45s Burpee
- 1 × 0-10m Bear Crawl
- 1 × 0-45s Bicycle Crunch
- 1 × 0-45s High Knees
- 1 × 0-45s Shadow Boxing — Jab Cross


## Active Recovery 

Elliptical Trainer

### Workout

- 1 × 20-30min Elliptical Trainer