# Calisthenics program 1

Programme débutants 

## Upper body

### Workout

- 4 × 8-10 Push-Up
- 4 × 8-10 Push-Up (Incline)
- 3 × 5-8 Push-Up (Diamond)
- 4 × 8-10 Incline Row
- 4 × 6-8 Negative Pull-Up
- 4 × 8-10 Press (Arnold) - Dumbbell
- 4 × 20-30s Plank
- 3 × 20-30s Mountain Climber


## Lower body

### Workout

- 1 × 10-15min Jogging
- 4 × 8-12 Bodyweight Squat
- 3 × 8-10 Deadlift (Single-Leg Romanian)
- 3 × 8-10 Split Squat
- 4 × 8-12s Bridge Pose
- 4 × 8-12 Donkey Kick
- 4 × 15-20 Calf Raise