# Calisthenics Beginner 

## Lower Body 2

Glute Bridge · Deadlift (Romanian) · Glute Bridge · Woodchop · Dead Bug

### Warm Up


### Workout

- 1 × 1-2min Glute Bridge
- 3 × 8-10 Deadlift (Romanian) - Dumbbell
- 3 × 12-15 Glute Bridge - Barbell
- 6 × 8-10 Woodchop - Dumbbell
- 3 × 0-10min Dead Bug


## Upper Body 2

Around the World · Shoulder Press (Single-Arm) · Row (Single-Arm) · Scapular Push-Up · Superman Hold

### Warm up

- 1 × 1-2min Around the World - Dumbbell
- 6 × 0-8 Shoulder Press (Single-Arm) - Dumbbell
- 6 × 8-10 Row (Single-Arm) - Dumbbell
- 3 × 0-10 Scapular Push-Up
- 3 × 30-45s Superman Hold


## Lower Body 1

Bodyweight Squat · Reverse Lunge · Squat (Goblet) · Farmer Carry · Hollow Body Hold

### Warm Up

- 1 × 1-2min Bodyweight Squat
- 6 × 8-10 Reverse Lunge
- 3 × 10-12 Squat (Goblet) - Dumbbell
- 3 × 45-60s Farmer Carry - Dumbbell
- 3 × 20-30s Hollow Body Hold


## Upper Body 1

Wrist Circle · Arm Circle · Floor Press (Single-Arm) · Push-Up (Incline) · Row (Bent-Over) · Plank

### Warm Up

- 1 × 1-2min Wrist Circle
- 1 × 1-2min Arm Circle
- 3 × 8-10 Floor Press (Single-Arm) - Barbell
- 3 × 8-10 Push-Up (Incline)
- 3 × 10-12 Row (Bent-Over) - Dumbbell
- 3 × 30-45s Plank