# Calistenia

Objetivo:
Conseguir o SHAPE EM V

## Segunda

Aquecimento
- 30 s polichinelos
- 30 s corrida parada
- 10 círculos de braço para cada lado
- 10 rotações de tronco
- 10 flexões fáceis

### Workout

- 3 × 10-15 Superman
- 3 × 8-15 Reverse Snow Angel
- 3 × 6-10 Prone Y-T-W - Body Only
- 3 × 6-12 Pike Push-Up
- 3 × 10-15 Scapular Push-Up
- 3 × 20-45s Plank
- 3 × 8-12 Dead Bug


## Terça

### Workout

- 4 × 8-15 Push-Up
- 3 × 6-12 Close-grip push-up
- 2 × 10-15 Push-Up (Incline)
- 2 × 5-10 Push-Up (Diamond)
- 3 × 8-12 Triceps push-up
- 3 × 30-45s Plank


## Quarta

### Workout

- 4 × 12-20 Squatttttt
- 3 × 8-15 Reverse Lunge
- 3 × 8-12 Split Squat (Bulgarian)
- 3 × 12-20 Glute Bridge
- 4 × 15-25 Calf Raise
- 3 × 10-15 Crunch (Reverse)
- 3 × 20-40s Side Plank


## Quinta

### Workout

- 3 × 12-15 Superman
- 3 × 10-15 Reverse Snow Angel
- 3 × 6-10 Prone Y-T-W - Body Only
- 4 × 6-12 Pike Push-Up
- 3 × 10-15 Scapular Push-Up
- 3 × 10-15 Push-Up plus
- 3 × 15-30s Hollow Body Hold


## Sexta

### Workout

- 3 × 10-15 Push-Up
- 3 × 6-12 Push-Up (Decline)
- 3 × 8-12 Close-grip push-up
- 2 × 5-10 Push-Up (Diamond)
- 3 × 20-30 Mountain Climber
- 3 × 10-15 Crunch (Reverse)
- 3 × 20-40s Side Plank