🔼: [[👟 Strength Training]] # Calisthenics ### Beginners Calisthenics Routine First, take a few minutes to watch the introduction videos to understand the structure of the routine. 1. Pick 6 Exercises that work the entire body: Pushups Pullups Leg Raises Squats Bridges Twists 2. Schedule these exercises into a weekly routine. Start with the Hybrid Routine. 3. Find a version of these exercises that you can do safely and pain-free (shown in Step 1). When you reach the Standard for an exercise, you can move on to a harder progression! The sections below will help you do this! Wall slide 1 x 15 Bridge Reachovers 1 x 15 both sides Upward Facing Dog 2 holds of 9 breaths Downward Facing Dog 2 holds of 9 breaths Twist Holds 1 x 30secs Deadhangs 100secs total Monday [[Push-ups]], 2-3 sets [[Leg raises]], 2-3 sets Tuesday [[Pull-ups]], 2-3 sets [[Squats]], 2-3 sets Wednesday [[Bridges]], 2-3 sets [[Twists]], 2-3 sets Thursday Push-ups, 2-3 sets Leg raises, 2-3 sets Friday Pull-ups, 2-3 sets Squats, 2-3 sets Saturday Bridges, 2-3 sets Twists, 2-3 sets Sunday Rest and [[👟 Stretching]] [^1]: https://www.youtube.com/watch?v=gOkCJ57IvNg&t=801s