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Calisthenics Strength

Get stronger without weights: harder push-up and squat variations in low reps with longer rest, single-leg hinges and tough core holds.

12exercises
54min
29sets
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Training flow

Warm-up 3 exercises
Jumping Jack
1 sets 45s Full Body
rest 10s
World's Greatest Stretch
1 sets 5 reps Quadriceps
rest 10s
Inchworm
1 sets 6 reps Hamstrings
rest 15s
Main 7 exercises
Diamond Push-Up
4 sets 6-10 reps Triceps
rest 90s
Cossack Squat
4 sets 6-8 reps Adductors
rest 90s
Pike Push-Up
4 sets 6-10 reps Shoulders
rest 90s
Bodyweight Single-Leg Romanian Deadlift
3 sets 8-10 reps Hamstrings
rest 60s
Single-Leg Glute Bridge
3 sets 10-12 reps Glutes
rest 60s
Hollow Body Hold
3 sets 20s Abs
rest 45s
V-Up
3 sets 10-12 reps Abs
rest 45s
Cool-down 2 exercises
Pigeon Pose
1 sets 45s Glutes
rest 10s
Seated Forward Fold
1 sets 30s Hamstrings
rest 10s