# Calisthenics 

## Arms

Push-Up · Planche Push-Up (Pseudo) · Push-Up (Diamond) · Push-Up (Wide) · Pike Push-Up · Archer Push-Up

### Workout

- 3 × 12 Push-Up
- 3 × 12 Planche Push-Up (Pseudo)
- 3 × 12 Push-Up (Diamond)
- 3 × 12 Push-Up (Wide)
- 3 × 8 Pike Push-Up
- 3 × 12 Archer Push-Up


## Abs

Leg Raise · Flutter Kick · Bicycle Crunch · Sit-Up · Hollow Body Hold · Crunch (Reverse)

### Workout

- 3 × 12 Leg Raise
- 3 × 30s Flutter Kick
- 3 × 20 Bicycle Crunch
- 3 × 15 Sit-Up
- 3 × 30s Hollow Body Hold
- 3 × 12 Crunch (Reverse)


## Core and back

Sumo Squat · Plank · Mountain Climber · Reverse Snow Angel · Side Bridge (Hip Lift) · Superman Hold

### Workout

- 3 × 20 Sumo Squat - BODY_ONLY
- 2 × 45s Plank
- 3 × 30s Mountain Climber
- 3 × 15 Reverse Snow Angel
- 3 × 12 Side Bridge (Hip Lift)
- 3 × 30s Superman Hold