# Calisthenics 

## Core practice

Reach exercise 40 sec, 10 seconds rest - ideally two circuits - second set is a pulse version

### Workout

- 1 × 1-40+s Plank
- 1 × 1-40s Side Plank
- 1 × 1-40s Standing Pike Hold
- 1 × 1-40s Pike Hold (Feet Elevated)
- 1 × 1-40s Leg Raise
- 1 × 1-40s Flutter Kick
- 2 × 1-40s Dead Bug
- 2 × 0-40s Superman
- 2 × 1-40s Reverse Plank
- 1 × 0 Crow Pose


## Push & Pull

Push 3-4 sets, max reps - to failure
Pull 3-4 sets, max reps - to failure
Dip 3-4 sets, max reps - to failure

Exercises are current steps for me (incline push is after wall pushup, pull and dip (knees bent) at easiest) 

### Workout

- 3 × 1-15 Push-Up (Incline)
- 3 × 1-30s Dead Hang
- 3 × 1-15 Inverted Row
- 3 × 1-15 Dip - Bench
- 1 × 0 Crow Pose