# Calisthenics Power and Muscle

Build functional strength and size using only your body weight.

## Lower Body Foundation

Get ready to build a strong foundation from the ground up! Today's session focuses on mastering squat and lunge mechanics with slow, controlled reps — you'll feel your glutes and legs working deeply without overdoing it.

### Warm-Up

- 1 × 30s Leg Swing
- 1 × 30s Hip Circle
- 1 × 10 Bodyweight Squat
- 1 × 8 Reverse Lunge
- 1 × 10 Glute Bridge

### Main Workout

- 3 × 8 Bodyweight Squat
- 3 × 8 Lunge
- 3 × 8 Sumo Squat - BODY_ONLY
- 2 × 10 Glute Bridge
- 2 × 12 Calf Raise
- 2 × 30s Wall Sit

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Standing Single-Leg Hamstring Stretch
- 1 × 30s Pigeon Pose
- 1 × 30s Butterfly Stretch
- 1 × 40s Child's Pose


## Full Rest

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)


## Core and Mobility

A soothing recovery session designed to loosen up your hips and spine after a big week of training. You'll feel more open, relaxed, and ready to tackle the rest of your plan!

### Warm-Up

- 1 × 60s Supine Diaphragmatic Breathing
- 1 × 60s Cat-Cow
- 1 × 45s Child's Pose
- 1 × 30s Neck Roll

### Spinal Mobility

- 1 × 45s Supine Spinal Twist
- 1 × 45s Supine Spinal Twist
- 1 × 40s Seated Spinal Twist Stretch
- 1 × 40s Seated Spinal Twist Stretch
- 1 × 40s Thread the Needle
- 1 × 40s Thread the Needle

### Hip Openers

- 1 × 45s Hip Flexor Stretch
- 1 × 45s Hip Flexor Stretch
- 1 × 50s Pigeon Pose
- 1 × 50s Pigeon Pose
- 1 × 50s Butterfly Stretch
- 1 × 45s Figure Four Stretch (Supine)
- 1 × 45s Figure Four Stretch (Supine)

### Core Activation

- 2 × 30s Dead Bug
- 2 × 30s Glute Bridge Hold
- 2 × 25s Plank

### Cool Down

- 1 × 45s Knee-to-Chest Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 90s Savasana


## Active Recovery

Today is all about moving gently and letting your body recover. A relaxed walk around the block will get your blood flowing, ease any soreness, and set you up perfectly for your next session!

### Pre-Walk Mobility

- 1 × 30s Ankle Circle
- 1 × 10 Leg Swing
- 1 × 10 Hip Circle
- 1 × 10 Shoulder Roll
- 1 × 20s Neck Stretch (Lateral)

### Neighborhood Walk

- 1 × 1200s Walking

### Post-Walk Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Calf Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Seated Hamstring Stretch
- 1 × 45s Child's Pose
- 1 × 30s Supine Spinal Twist


## Full Body Circuit

Welcome to Day 1! Today you'll build a strong foundation with bodyweight squats and push-ups — two moves that will transform your strength over the next 28 days. Expect to feel challenged but in control as you focus on nailing your form.

### Warm-Up

- 1 × 30s Jumping Jacks
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 10 Leg Swing
- 1 × 5 Inchworm

### Main Workout

- 1 × Squat Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 2 × 10 Reverse Lunge
- 2 × 10 Glute Bridge
- 2 × 20s Plank

### Cool Down

- 1 × 30s Child's Pose
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Seated Hamstring Stretch
- 1 × 30s Chest Stretch
- 1 × 30s Cat-Cow Stretch


## Core and Mobility

A gentle, feel-good session to help your body recover and move better. You'll ease tension in your back and hips, leaving you refreshed and ready for the week ahead.

### Warm-Up

- 1 × 60s Supine Diaphragmatic Breathing
- 1 × 45s Cat-Cow
- 1 × 45s Child's Pose
- 1 × 30s Shoulder Circle

### Spinal Mobility

- 2 × 40s Knee-To-Chest Stretch (Single)
- 2 × 40s Supine Spinal Twist
- 2 × 40s Thread the Needle
- 2 × 30s Seated Spinal Twist Stretch

### Hip Openers

- 2 × 45s Kneeling Hip Flexor Stretch
- 2 × 50s Pigeon Pose
- 2 × 45s Butterfly Stretch
- 2 × 45s Figure Four Stretch (Supine)

### Core Activation

- 2 × 40s Dead Bug
- 2 × 40s Glute Bridge Hold
- 2 × 30s Plank

### Cool Down

- 1 × 50s Seated Forward Fold
- 1 × 60s Legs Up The Wall Pose
- 1 × 60s Savasana


## Upper Body Hypertrophy

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


## Upper Body Push & Pull

A solid start to your 28-day journey! You'll build real upper body strength with controlled, deliberate reps — every set is about moving well and feeling the muscles work.

### Warm-Up

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

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 2 × 10 Pike Push-Up
- 2 × 30s Superman Hold
- 1 × Dip Progression _(progression — pick your level)_

### Cool Down

- 1 × 30s Chest Doorway Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 40s Child's Pose
- 1 × 30s Chest Doorway Stretch


## Strength Push-Pull

Get ready to feel the burn in a whole new way! By slowing down each movement, you'll build serious upper body strength and muscle — your arms, chest, and shoulders will thank you later.

### Warm-Up

- 2 × 20s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 20s Shoulder Roll _(Forward then backward)_
- 2 × 20s Arm Swing Stretch (Dynamic)
- 2 × 10 Serratus Wall Slide _(Keep back flat against wall)_
- 2 × 5 Inchworm _(Walk hands out slowly)_

### Main Workout

- 3 × 8 Push-Up (Incline) _(3-second lower, 1-second push)_
- 3 × 6 Push-Up (Decline) _(3-second lower, 1-second push)_
- 3 × 8 Pike Push-Up _(3-second lower to floor)_
- 3 × 10 Reverse Snow Angel _(Lie face down, slow controlled arc)_
- **Superset · 3 rounds**
  - 8 Push-Up (Diamond) _(3-second lower)_
  - 20s Superman Hold _(Squeeze shoulder blades together)_
- 3 × 12 Sleeper Stretch _(Each arm, slow and controlled)_
- 3 × 10 Dip (Triceps) _(3-second lower, use a chair or floor)_

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body) _(Each arm)_
- 1 × 30s Chest Doorway Stretch _(Hold gently, no bouncing)_
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted _(Each arm)_
- 1 × 40s Child's Pose _(Arms extended forward)_
- 1 × 20s Neck Stretch (Lateral) _(Each side)_