# Back in shape! 

Working out every other day, ideally. If I'm still sore after one day off, I'll rest another day. 
Workout only if not sore at all. 
Alternate calisthenics day with dumbbell day (ex.: Monday - Calisthenics; Tuesday - Rest; Wednesday - Dumbbells; Thursday - Rest; Friday - Calisthenics; Saturday - Rest; Sunday - Dumbbells; Monday - Rest... And so on...). Walk every day, no exceptions. Try to maintain a daily average above 8.000 steps. Minimum, above 6.000. Ideally, above 10.000. Always eat healthy (low carbs, loads of veg and protein). No cheat days! 
Intermittent fasting (18:6). No alcohol, no sweets. 

## Full Body Cal

Calisthenics full body workout

### Workout

- 2 × 10-13 Dead Bug
- 2 × 10-13 Bird Dog
- 2 × 13-15 Squat (Goblet) - Dumbbell
- 2 × 13-15 Lunge - Dumbbell
- 2 × 13-15 Step-Up - Dumbbell
- 2 × 15-20 Calf Raise - Dumbbell
- 4 × 5-8 Push-Up
- 3 × 5-8 Dip (Triceps)
- 3 × 10-13 Inverted Row
- 3 × 10-13 Glute Bridge
- 3 × 30-60s Plank


## Full Body Dumbbells

Full Body Workout with Dumbbells

### Workout

- 3 × 10-13 Floor Press - Dumbbell
- 3 × 10-13 Renegade Row - Dumbbell
- 3 × 10-13 Pullover (Straight-Arm) - Dumbbell
- 2 × 10-13 Squat - Dumbbell
- 2 × 10-13 Lunge - Dumbbell
- 2 × 15-20 Calf Raise - Dumbbell
- 3 × 10-13 Shoulder Press - Dumbbell
- 2 × 10-13 Bicep Curl (Hammer) - Dumbbell
- 2 × 10-13 Bicep Curl (Hammer, Cross-Body) - Dumbbell
- 2 × 10-13 Bicep Curl - Dumbbell
- 2 × 10-13 Bird Dog
- 2 × 10-13 Dead Bug