# Calisthenics Strength & Mobility Path

Master your body weight with progressive strength, skill, and mobility training.

## Handstand Basics

Today is all about building the foundation of two powerful skills — the handstand and hollow body. You'll move slowly, hold steady, and focus on feeling every position. Quality reps now mean big gains later!

### Warm-Up

- 2 × 20s Shoulder Circle _(Clockwise then counterclockwise)_
- 2 × 30s Cat-Cow _(Slow and controlled breathing)_
- 2 × 20s Wrist Circle _(Clockwise then counterclockwise)_
- 2 × 8 Scapular Push-Up _(Keep arms straight, move only shoulder blades)_
- 2 × 6 Dead Bug _(Each side, lower back pressed to floor)_

### Skill Block 1 — Hollow Body Progression

- 3 × 20s Hollow Body Hold _(Chin tucked, lower back flat, knees hugged in)_
- 3 × 15s Hollow Body Hold _(Arms overhead, legs straight and together, brace hard)_
- 2 × 8 Hollow Body Hold _(Maintain the hollow shape throughout, no breaking at hips)_

### Skill Block 2 — Handstand Wall Hold Progression

- 3 × 20s Wall Plank Hold _(Feet on wall, body straight, shoulders stacked over wrists)_
- 3 × 15s Wall Handstand Hold _(Chest facing wall, squeeze hollow body shape, push floor away)_
- 3 × 5 Wall Handstand Kick-Up _(Controlled kick, hold 2–3 sec at top each rep)_

### Cool Down

- 1 × 40s Child's Pose _(Arms extended, breathe into lower back)_
- 1 × 30s Chest Doorway Stretch _(Each side)_
- 1 × 40s Seated Forward Fold _(Relax neck, breathe deeply)_


## Lower Body Strength

Build a rock-solid foundation in your legs with slow, controlled squats and lunges that train your muscles to work harder and longer. You'll feel the burn in all the right places — and leave knowing your form is dialed in!

### Warm-Up

- 1 × 30s Leg Swing _(Each leg, forward and back)_
- 1 × 30s Hip Circle _(Each leg, clockwise then counterclockwise)_
- 1 × 10 Bodyweight Squat _(Light pace, just waking up the legs)_
- 1 × 6 Reverse Lunge _(Each leg, slow and controlled)_
- 1 × 10 Glute Bridge _(Squeeze at the top for 1 second)_

### Main Workout

- 3 × 8 Bodyweight Squat _(4 seconds down, pause, stand up tall)_
- 3 × 8 Lunge _(Each leg — 3 seconds to lower down)_
- 2 × 10 Sumo Squat - BODY_ONLY _(Wide stance, toes turned out 45°)_
- 2 × 10 Lateral Lunge Hold _(Each leg, push hips back as you step)_
- 2 × 30s Wall Sit _(Thighs parallel to floor, back flat against wall)_
- 2 × 12 Calf Raise _(Slow 3-second lowering phase)_

### Cool Down

- 1 × 30s Quad Stretch _(Each leg, hold steady and breathe)_
- 1 × 30s Standing Single-Leg Hamstring Stretch _(Each leg, hinge at hips and keep back flat)_
- 1 × 40s Pigeon Pose _(Each side, breathe deeply and relax into it)_
- 1 × 30s Calf Stretch (Seated) _(Each leg, flex foot toward you)_
- 1 × 40s Child's Pose _(Arms extended, breathe out tension)_


## Full Body Strength

Welcome to Day 1! Today you'll build the movement foundations that everything else in your plan is built on. Expect a steady, controlled session that leaves you feeling accomplished — not destroyed.

### Warm-Up

- 1 × 60s March in Place
- 1 × 30s Arm Circle
- 1 × 10 Leg Swing
- 1 × 10 Hip Circle
- 1 × 5 Inchworm

### Main Workout

- 3 × 8 Bodyweight Squat
- 3 × 8 Push-Up (Incline)
- 3 × 8 Glute Bridge
- 2 × 10 Reverse Lunge
- 2 × 30s Superman Hold
- 2 × 10 Dead Bug

### Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Seated Hamstring Stretch
- 1 × 40s Quad Stretch (Side-Lying)
- 1 × 45s Cat-Cow


## Lower Body Strength

Get ready to build strong, powerful legs from the ground up! This session uses slow, controlled movements to help your muscles grow and teaches you the perfect squat and lunge form you'll carry through the entire program.

### Warm-Up

- Exercise
- Exercise
- Exercise
- Exercise

### Main Workout

- Exercise
- Exercise
- Exercise
- Exercise
- Exercise

### Cool Down

- Exercise
- Exercise
- Exercise
- Exercise


## Active Recovery

Today is all about helping your body bounce back! A gentle walk and some easy movement will ease any soreness and leave you feeling refreshed and ready for your next session.

### Gentle Walk

- 1 × 1200s Brisk Walk

### Light Mobility Flow

- 1 × 30s Neck Roll
- 1 × 10 Shoulder Circle
- 1 × 15 Arm Swing
- 1 × 10 Hip Circle
- 1 × 10 Leg Swing
- 1 × 10 Ankle Circle

### Gentle Stretching

- 1 × 30s Quad Stretch
- 1 × 30s Standing Single-Leg Hamstring Stretch
- 1 × 40s Child's Pose
- 1 × 10 Cat-Cow
- 1 × 30s Seated Spinal Twist Stretch
- 1 × 30s Glute Stretch (Supine)


## Full Body Mobility

A calming, feel-good session that gently opens up your hips and shoulders. You'll hold each stretch long enough to actually feel the release — no equipment needed, just a little floor space and your breath.

### Warm-Up

- 2 × 30s Cat-Cow
- 2 × 30s Hip Circle
- 2 × 30s Shoulder Circle

### Hip Mobility Holds

- 2 × 45s Kneeling Hip Flexor Stretch
- 2 × 45s Butterfly Stretch
- 2 × 45s Seated Hip External Rotation Stretch
- 2 × 45s Seated Forward Fold
- 2 × 40s Knee-To-Chest Stretch (Single)

### Shoulder Mobility Holds

- 2 × 40s Shoulder Stretch (Cross-Body)
- 2 × 45s Chest Doorway Stretch
- 2 × 45s Thread the Needle
- 2 × 45s Child's Pose Lat Stretch

### Cool Down

- 2 × 45s Supine Spinal Twist
- 2 × 40s Sphinx Pose
- 1 × 60s Seated Forward Fold


## Strength Focused Circuit

A balanced full-body session to build strength from head to toe! You'll power through key movement patterns with controlled reps — perfect for laying a solid foundation in Week 2.

### Warm-Up

- 1 × 45s Jumping Jacks
- 1 × 10 Hip Circle _(Clockwise then counterclockwise)_
- 1 × 10 Arm Circle _(Forward then backward)_
- 1 × 10 Leg Swing _(Each leg)_
- 1 × 5 Inchworm

### Main Workout

- 3 × 8 Push-Up _(Keep core tight and body in a straight line)_
- 3 × 8 Bodyweight Squat _(Drive knees out and chest tall)_
- 1 × Simple Hinge Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 10 Reverse Lunge _(Each leg)_
  - 30s Superman Hold _(Squeeze glutes at the top)_
- **Superset · 3 rounds**
  - 10 Dip (Triceps) _(Use a chair or low surface)_
  - 10 Plank (Shoulder Tap) _(Each side, keep hips level)_

### Cool Down

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Seated Hamstring Stretch _(Each leg)_
- 1 × 40s Child's Pose
- 1 × 30s Chest Opener Stretch _(Interlace hands behind back)_
- 1 × 60s Deep Breathing _(Inhale 4 counts, exhale 4 counts)_


## Rest Day

Today is all about helping your body bounce back! A gentle walk and some easy movement will ease any soreness and leave you feeling refreshed and ready for your next session.

### Gentle Walk

- 1 × 1200s Brisk Walk

### Light Mobility Flow

- 1 × 30s Neck Roll
- 1 × 10 Shoulder Circle
- 1 × 15 Arm Swing
- 1 × 10 Hip Circle
- 1 × 10 Leg Swing
- 1 × 10 Ankle Circle

### Gentle Stretching

- 1 × 30s Quad Stretch
- 1 × 30s Standing Single-Leg Hamstring Stretch
- 1 × 40s Child's Pose
- 1 × 10 Cat-Cow
- 1 × 30s Seated Spinal Twist Stretch
- 1 × 30s Glute Stretch (Supine)


## Skill Progression

Sharpen your body control and coordination with this focused skill session — slow, deliberate movements that challenge your balance and build real-world athleticism. Quality reps only today!

### Warm-Up

- 2 × 20s Ankle Circle _(Clockwise then counterclockwise)_
- 2 × 20s Hip Circle _(Clockwise then counterclockwise)_
- 2 × 6 Deadlift (Single-Leg Romanian) _(Each leg — reach slowly, hold 2 seconds at bottom)_
- 2 × 20s Bear Crawl _(Move slow and controlled, keep hips low)_

### Skill Block 1 — Single-Leg Balance

- 3 × 20s Single-Leg Balance _(Each leg — find a focal point first, then close eyes)_
- 3 × 6 Deadlift (Single-Leg Romanian) _(Each leg — 3-second descent, pause at bottom)_
- 3 × 8 Lateral Step-Over _(Each side — pause 2 seconds on one leg between steps)_

### Skill Block 2 — Coordination & Loaded Carry

- 3 × 20s Bottoms-Up Hold - Kettlebell _(Each arm — grip tight, keep elbow tucked)_
- 3 × 20s Waiter Carry (Single-Arm) - Kettlebell _(Each arm — walk slowly, keep wrist locked and elbow straight)_
- 3 × 8 Leg Raise (Quadruped) _(Each side — hold top position for 3 seconds)_

### Skill Block 3 — Turkish Get-Up Progression

- 3 × 3 Turkish Get-Up - Kettlebell _(Each side — go only to the elbow bridge, move with full control)_
- 3 × 6 Windmill Stretch _(Each side — pause at the bottom, feel the stretch)_

### Cool Down

- 2 × 30s Figure Four Stretch (Supine) _(Each leg — hold onto a wall if needed)_
- 2 × 40s Child's Pose _(Breathe deeply and let the hips sink)_
- 2 × 30s Supine Spinal Twist _(Each side — relax your shoulders to the floor)_


## Hypertrophy Push & Pull

Build a solid upper body foundation with this beginner-friendly session! You'll work through pushing and pulling movements that strengthen your chest, back, and shoulders while dialing in your form — setting you up for bigger gains in the weeks ahead.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 1 × 45s Cat-Cow
- 2 × 10 Serratus Wall Slide

### Main Workout

- 3 × 10 Push-Up
- 3 × 8 Pike Push-Up
- 3 × 10 Superman Hold
- 2 × 10 Dip (Triceps)
- 2 × 12 Reverse Snow Angel
- 2 × 12 Plank (Shoulder Tap)

### Cool Down

- 1 × 45s Child's Pose
- 1 × 30s Chest Doorway Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted


## Rest Day

Today is all about recharging your body with gentle movement and plenty of water. A light walk, easy stretches, and some deep breathing will help your muscles recover so you come back stronger tomorrow!

### Gentle Warm-Up Walk

- 1 × 600s Walking _(Easy, relaxed pace — no rush)_

### Light Mobility Flow

- 1 × 30s Neck Roll _(Slow and controlled, each direction)_
- 1 × 30s Shoulder Circle _(Forward then backward)_
- 1 × 20s Shoulder Stretch (Cross-Body) _(Each arm)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 1 × 20s Ankle Circle _(Each foot)_

### Easy Stretching

- 1 × 30s Quad Stretch _(Each leg — hold a wall if needed)_
- 1 × 30s Standing Single-Leg Hamstring Stretch _(Each leg, gentle lean forward)_
- 1 × 45s Child's Pose _(Breathe deeply and relax)_
- 1 × 30s Seated Spinal Twist Stretch _(Each side, slow and gentle)_
- 1 × 30s Supine Knee Hug _(Both knees to chest, rock side to side)_

### Breathing & Wind-Down

- 1 × 120s Supine Diaphragmatic Breathing _(Inhale 4 counts, hold 4, exhale 6 — lying down)_