# Mil Cal 

Military Calisthenics at home.
Bodyweight exercises. Minimal equipment.

## Mil Cal A - Push & Pull

Complete 4 rounds. Rest 1 min between rounds
Do each exercise till burnout/form failure.

### Workout

- 1 × 15 Push-Up (Wide)
- 1 × 15 Squat (Goblet) - Kettlebell
- 1 × 15 Dip - Bench
- 1 × 10 Inverted Row
- 1 × 15 Bicep Curl - Resistance Bands
- 1 × 45s Plank (Marching)
- 1 × 45s Plank


## Mil Cal B - Core & Conditioning

Complete 4 rounds. Keep transitions tight. 
Rest 1min between rounds.

### Workout

- 1 × 40 Mountain Climber
- 1 × 30 Plank (Shoulder Tap)
- 1 × 30 Flutter Kick
- 1 × 20 Lunge (Walking)
- 1 × 10 Burpee
- 2 × 30s Side Plank
- 1 × 1min Plank to Push-Up


## Mil Cal C - Special Ops Test

Start the stopwatch and try to beat your time each week for completing the 4 exercises.
Complete the total reps for each exercise as quick as your fitness level allows, maintaining correct form.

### Workout

- 1 × 50 Push-Up (Wide)
- 1 × 50 Squat (Goblet) - Kettlebell
- 1 × 50 Dip - Bench
- 1 × 60 Dead Bug
- 1 × 25 Inverted Row
- 1 × 50 Bicep Curl - Resistance Bands
- 1 × 15-20min Running


## Mil Cal Warm Up

Wrist Flexibility Stretch · Chest Opener Stretch · Triceps Stretch · Arm Circle · Arm Swing · High Knees

### Workout

- 1 × 1 Wrist Flexibility Stretch
- 1 × 1 Standing Chest Opener
- 1 × 1 Triceps Stretch - Overhead
- 1 × 1 Shoulder Stretch (Cross-Body)
- 1 × 1 Arm Swing
- 1 × 1 High Knees