Calisthenics Training Routine
Sunday: Rest Day
Monday & Friday (Cardio & Back)
- Dead Hang - 3x20-30s
Hang from a pull-up bar with arms fully extended to improve grip strength and shoulder mobility.
- Negative Pull-ups - 3x5-8
Jump or use a step to get above the bar, then lower yourself slowly to build strength for full pull-ups.
- Hanging Knee Raises - 3x10
Hang from a bar and raise your knees to your chest to strengthen your core and hip flexors.
- Scapular Pull-ups - 3x10
Hang from a bar and pull your shoulders down without bending your elbows to activate 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 to engage your 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 to reduce difficulty and target the chest.
- 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 to target 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 to target the lower abs.
Wednesday (Lower Body & Core)
- Bodyweight Squats - 3x15-20
Lower your body into a squat position, keeping your back straight and knees aligned.
- Step-ups (on a chair/bench) - 3x10 each leg
Step onto a stable surface, alternating legs to build leg strength and balance.
- Glute Bridges - 3x15
Lie on your back, lift your hips, and squeeze your glutes to activate the lower body.
- Wall Sit - 3x20-30s
Hold a squat position against a wall to strengthen your legs and endurance.
- Calf Raises - 3x20
Rise onto your toes and lower back down to strengthen the calves.
- Seated Knee Raises - 3x10
Sit on a chair or floor and lift your knees to engage the lower abs.
Thursday (Mobility & Recovery)
- Deep Squat Hold - 3x30s
Hold a squat position as low as possible to improve hip mobility.
- Cat-Cow Stretch - 3x10
Move between arched and rounded back positions to improve spinal flexibility.
- Shoulder Circles - 3x15
Rotate your shoulders in circular motions to increase mobility.
- Hip Flexor Stretch - 3x30s per side
Lunge forward and hold to stretch the hip flexors.
- Standing Side Bends - 3x10 each side
Bend sideways at the waist to stretch the obliques.
- Seated Forward Fold - 3x30s
Sit with legs extended and reach forward to stretch the hamstrings and lower back.
Saturday (Full Body & Conditioning)
- Push-ups - 3x10-15
Perform standard push-ups to strengthen the chest, shoulders, and triceps.
- Assisted Squats (holding onto something) - 3x15
Hold onto a stable object and squat down to improve leg strength and balance.
- Step-through Lunges - 3x8 each leg
Step one foot forward into a lunge, then return to starting position to work the legs and glutes.
- Low Plank Hold - 3x20-30s
Hold a plank on forearms to build core stability.
- Jumping Jacks - 3x20
Jump with arms and legs spreading out, then return to start for cardio and coordination.
- Seated Leg Lifts - 3x12
Sit on the floor and lift legs off the ground slightly, holding briefly to engage the lower abs.
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, 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.