# Calisthenics 

Build strength flexibility 

## Push A

### Workout

- 3 × 8-15 Push-Up
- 3 × 8-15 Push-Up (Wide)
- 3 × 6-12 Pike Push-Up
- 3 × 6-12 Push-Up (Diamond)


## Pull A

### Workout

- 3 × 8-12 Prone Y-T-W - Body Only
- 3 × 10-15 Reverse Snow Angel
- 3 × 10-15 Superman
- 3 × 20-30s Superman Hold
- 2 × 20-30s Arch Body Hold (Prone)


## Legs and core A

### Workout

- 3 × 10-15 Bodyweight Squat
- 3 × 8-12 Reverse Lunge
- 3 × 12-15 Glute Bridge
- 3 × 15-20 Calf Raise
- 3 × 30-45s Plank
- 3 × 8-12 Dead Bug


## Push B

### Workout

- 3 × 6-12 Push-Up (Decline)
- 3 × 5-10 Archer Push-Up
- 3 × 6-12 Pike Push-Up
- 3 × 8-15 Push-Up (Close)
- 2 × 20-30s Push-Up Hold


## Pull B

### Workout

- 3 × 8-12 Prone Y-T-W - Body Only
- 3 × 10-15 Reverse Snow Angel
- 3 × 10-15 Superman
- 2 × 20-30 Superman Hold
- 2 × 20-30 Arch Body Hold (Prone)


## Legs and core B

### Workout

- 3 × 8-12 Split Squat (Bulgarian)
- 3 × 12-15 Glute Bridge
- 3 × 10-15 Lunge (Walking)
- 3 × 12-20 Single-Leg Calf Raise - Body Only
- 3 × 8-15 Leg Raise
- 2 × 20-40 Side Plank