Calisthenics Workout Routine
Daily Warm-Up (10
min)
• Cat-Cow Stretch: 2 sets x 10 reps
• Glute Bridge: 2 sets x 15 reps
• World's Greatest Stretch: 2 sets x 5 reps/side
• Deep Squat Hold: 2 sets x 30 sec
• Jumping Jacks or March in Place: 2 sets x 30 sec
Day 1 Lower Body & Core Stability
• Dumbbell Romanian Deadlift (RDL): 3 x 10
• Dumbbell Step-ups: 3 x 8/leg
• Glute Bridge March: 3 x 10/leg
• Dead Bug: 3 x 12
• Bird Dog: 3 x 10/side
Day 2 Upper Body Calisthenics
• Pull-ups: 3 x max reps
• Dumbbell Row (1-arm): 3 x 10/arm
• Incline Push-ups: 3 x 12
• Plank Shoulder Taps: 3 x 20 taps
• Hollow Body Hold: 3 x 20-30 sec
Day 4 Full Body Control & Stability
• Pull-ups or Negative Pull-ups: 3 x 3-5
• Dumbbell Goblet Squat: 3 x 10
• Push-up to Down Dog: 3 x 10
• Side Plank with Leg Raise: 3 x 10/side
• L-Sit Tuck Hold: 3 x 10-20 sec
Day 3 Mobility / Recovery
• Brisk Walk or Light Bike: 20-30 min
• Foam Roll / Tennis Ball Glute Release: 5-10 min
• Pigeon Pose: 1 min/side
• Seated Forward Fold: 1 min
• Kneeling Hip Flexor Stretch: 1 min/side
• Supine Hamstring Stretch: 1 min/side
- AVOID DEEP FORWARD BENDS IF IT AGGRAVATES
- FOCUS ON GLUTE AND CORE ACTIVATION, NOT JUST FLEXIBILITY.
- DO NOT ROUND THE BACK DURING RDLS OR PULL-UPS.
- IF SYMPTOMS OCCUR, PAUSE AND REASSESS FORM OR REGRESS MOVEMENT
