# Calisthenics

## Workout A: Week 1

### Workout

- 3 × 8 Push-Up (Incline)
- 2 × 12 Bodyweight Squat
- 1 × Simple Squat Progression _(progression — pick your level)_
- 3 × 35s Dead Bug
- 1 × 30s Sit-Up
- 2 × 30s Scapular Shrug
- 2 × 30s Plank


## Warm-up

### Workout

- 1 × 2min Jumping Jacks
- 1 × 20 Arm Circle
- 1 × 20 Leg Swing
- 1 × 30s Wrist Circle
- 1 × 20 Hip Circle
- 1 × 30s Deep Squat Hold


## Workout B: Week 1

### Workout

- 3 × 8 Row - Other
- 4 × 10 Glute Bridge
- 2 × 35s Plank
- 3 × 10 Dip (Parallel Bar)
- 2 × 30s Arch Body Hold (Prone)
- 1 × 30s Plank to Down Dog


## Cool down

### Workout

- 1 × 30s Frog Stretch
- 1 × 30s Child's Pose
- 1 × 60s Pigeon Pose
- 1 × 30s Seated Forward Fold
- 1 × 60s Shoulder Stretch (Cross-Body)