# Calisthenics Home 

## Push + Handstand

Jumping Jacks · Arm Circle · Wrist Circle · Push-Up · Pike Push-Up · Push-Up (Diamond) · Shoulder Press · Plank · Wall Handstand Hold · Frog Stand

### Warm-up

- 1 × 60s Jumping Jacks
- 1 × 30s Arm Circle
- 1 × 30s Wrist Circle

### Workout

- 4 × 6-10 Push-Up
- 3 × 5-10 Pike Push-Up
- 3 × 5-10 Push-Up (Diamond)
- 3 × 8-12 Shoulder Press - Dumbbell
- 3 × 30-60s Plank

### Skills

- 5 × 20-30s Wall Handstand Hold
- 3 × 15-20s Frog Stand


## Pull +Pull Up 

Jumping Jacks · Arm Circle · Shoulder Circle · Pull-Up · Negative Pull-Up · Row (Single-Arm) · Bicep Curl · Dead Hang

### Warm-up

- 1 × 60s Jumping Jacks
- 1 × 30s Arm Circle
- 1 × 30s Shoulder Circle

### Workout

- 5 × 1 Pull-Up
- 3 × 3 Negative Pull-Up
- 3 × 10-15 Row (Single-Arm) - Dumbbell
- 3 × 10-15 Bicep Curl - Dumbbell
- 3 × 20-40s Dead Hang


## Legs + Core

Jumping Jacks · Bodyweight Squat · Hip Circle · Bodyweight Squat · Split Squat (Bulgarian) · Reverse Lunge · Squat (Goblet) · Calf Raise · Leg Raise (Lying) · Plank

### Warm-up

- 1 × 60s Jumping Jacks
- 2 × 10 Bodyweight Squat
- 1 × 30s Hip Circle

### Workout

- 4 × 12-20 Bodyweight Squat
- 3 × 8-12 Split Squat (Bulgarian)
- 3 × 10 Reverse Lunge
- 3 × 10-15 Squat (Goblet) - Dumbbell
- 3 × 15-25 Calf Raise
- 3 × 8-15 Leg Raise (Lying)
- 3 × 30-60s Plank


## Full Body + Skills

Jumping Jacks · Arm Circle · Bodyweight Squat · Push-Up · Pull-Up · Negative Pull-Up · Row (Single-Arm) · Split Squat (Bulgarian) · Pike Push-Up · Wall Handstand Hold · Frog Stand · Tucked L-Sit

### Warm-up

- 1 × 60s Jumping Jacks
- 1 × 30 Arm Circle
- 2 × 10 Bodyweight Squat

### Workout

- 3 × 8-12 Push-Up
- 4 × 1 Pull-Up
- 3 × 3 Negative Pull-Up
- 3 × 10-15 Row (Single-Arm) - Dumbbell
- 3 × 10 Split Squat (Bulgarian)
- 1 × 6-10 Pike Push-Up

### Skills

- 5 × 20-30s Wall Handstand Hold
- 3 × 20-30s Frog Stand
- 4 × 10-20s Tucked L-Sit