Calisthenics Training Routine
Monday & Friday (Cardio & Back)
Dead Hang - 3x20-30s
Hang from a pull-up bar with arms fully extended. Improves grip strength and shoulder mobility.
Negative Pull-ups - 3x5-8
Jump or use a step to get above the bar, then lower yourself slowly. Builds strength for full pull-ups.
Hanging Knee Raises - 3x10
Hang from a bar and raise your knees to your chest. Strengthens the core and hip flexors.
Scapular Pull-ups - 3x10
Hang from a bar and pull your shoulders down without bending elbows. Activates the upper back.
Cycling
Ride a stationary or outdoor bike to improve endurance and leg strength.
Standing Bicycle
Stand upright and alternate bringing your knee to the opposite elbow. Engages the core.
15-minute Jog on Treadmill
Jog at a steady pace to enhance cardiovascular endurance.
Tuesday (Upper Body - Push Focus)
Incline Push-ups - 3x12-15
Perform push-ups with hands on an elevated surface. Targets the chest with reduced difficulty.
Knee or Regular Push-ups - 3x10-15
Perform standard or knee push-ups to build upper body strength.
Dips (Bench or Parallel Bars) - 3x8-12
Lower yourself on parallel bars or a bench. Targets triceps and shoulders.
Wall Shoulder Taps - 3x10 each side
In a push-up position, tap your opposite shoulder while keeping your core engaged.
Plank Hold - 3x20-30s
Hold a straight-arm or forearm plank to strengthen the core and shoulders.
Leg Raises - 3x10
Lie on your back and lift your legs without bending them. Targets lower abs.
Wednesday (Lower Body & Core)
Bodyweight Squats - 3x15-20
Lower your body into a squat position, keeping your back straight. Strengthens legs and glutes.
Step-ups (on a chair/bench) - 3x10 each leg
Step onto a stable surface, alternating legs. Builds leg strength and balance.
Glute Bridges - 3x15
Lie on your back, lift your hips, and squeeze your glutes. Activates the lower body.
Wall Sit - 3x20-30s
Hold a squat position against a wall. Strengthens legs and improves endurance.
Calf Raises - 3x20
Rise onto your toes and lower back down. Strengthens the calves.
Seated Knee Raises - 3x10
Sit on a chair or floor and lift your knees. Engages lower abs.
Thursday (Mobility & Recovery)
Deep Squat Hold - 3x30s
Hold a squat position as low as possible. Improves hip mobility.
Cat-Cow Stretch - 3x10
Move between arched and rounded back positions. Improves spinal flexibility.
Shoulder Circles - 3x15
Rotate your shoulders in circular motions. Increases mobility.
Hip Flexor Stretch - 3x30s per side
Lunge forward and hold. Stretches hip flexors.
Standing Side Bends - 3x10 each side
Bend sideways at the waist. Stretches the obliques.
Seated Forward Fold - 3x30s
Sit with legs extended and reach forward. Stretches hamstrings and lower back.
Saturday (Full Body & Conditioning)
Push-ups - 3x10-15
Perform standard push-ups. Strengthens chest, shoulders, and triceps.
Assisted Squats (holding onto something) - 3x15
Hold onto a stable object and squat down. Improves leg strength and balance.
Step-through Lunges - 3x8 each leg
Step one foot forward into a lunge, then return to starting position. Works legs and glutes.
Low Plank Hold - 3x20-30s
Hold a plank on forearms. Builds core stability.
Jumping Jacks - 3x20
Jump with arms and legs spreading out, then return to start. Improves cardio and coordination.
Seated Leg Lifts - 3x12
Sit on the floor and lift legs off the ground slightly, holding briefly. Engages lower abs.
Sunday: Rest Day
Why I Train
I want to be stronger in body and mind.
I value discipline that carries over into life.
The more I bleed in peace, the less I bleed in war.
I understand momentum is key - skipping today makes skipping easier tomorrow.
Pain is my friend.
I am building my future self; every rep counts.
If I'm not changing it, I'm choosing it.