# Beginner Calisthenics Strength Builder

Build real strength and muscle using just your bodyweight! This beginner-friendly session hits every major muscle group with classic calisthenics movements — you'll feel stronger after every rep.

## Warm-Up

- 1 × 30s Jumping Jacks
- 1 × 20s Arm Circle _(Clockwise then counterclockwise)_
- 1 × 20s Hip Circle _(Clockwise then counterclockwise)_
- 1 × 10 Bodyweight Squat _(Slow and controlled)_
- 1 × 8 Cat-Cow _(Slow and controlled)_

## Main Workout

- 3 × 10 Push-Up (Incline) _(Hands on a wall or elevated surface)_
- 3 × 12 Bodyweight Squat
- 3 × 12 Glute Bridge _(Squeeze at the top)_
- 3 × 8 Inverted Row Hold _(Use a sturdy table or low bar)_
- 3 × 30s Plank _(Keep hips level)_
- 3 × 8 Reverse Lunge _(Each leg)_
- 3 × 10 Dip (Triceps) _(Use a sturdy chair or bench)_

## Cool Down

- 1 × 30s Child's Pose _(Breathe deeply)_
- 1 × 25s Chest Stretch _(Each side)_
- 1 × 30s Seated Hamstring Stretch _(Each leg)_
- 1 × 25s Hip Flexor Stretch _(Each side)_
- 1 × 25s Supine Spinal Twist _(Each side)_