# Calisthenics

You'll hit every muscle group with zero equipment — just you, the floor, and three satisfying rounds. Expect to feel strong, sweaty, and accomplished by the end.

## Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow
- 1 × 10 Arm Circle
- 1 × 6 Inchworm

## Main Workout

- **Superset · 3 rounds**
  - 10 Squat (Assisted)
  - 5-8 Push-Up (Wall)
- **Superset · 3 rounds**
  - 5-8 Row (Vertical)
  - 12 Glute Bridge
- **Superset · 3 rounds**
  - 10-30s Plank
  - 15 Bicycle Crunch

## Cool Down

- 1 × 30s Child's Pose
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Standing Forward Fold
- 1 × 30s Reclined Twist