Calisthenics Kingz Workout Routines Bodyweight: Exercises Work

Wide, narrow, diamond, and decline push-ups (3-4 sets of 10-12 reps each).

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| Exercise | Reps | Focus | | :--- | :--- | :--- | | (or Banded) | 6-8 | Chin over bar; slow negative. | | Ring Dips (or Parallel Bar) | 10-12 | Lean forward slightly for chest activation. | | Bulgarian Split Squats | 10 per leg | Rear foot elevated; no momentum. | | Pike Push-ups | 8-10 | Elevate feet; aim for top of head to floor. | | Hanging Leg Raises | 12 | Toes to bar; keep lower back glued to the floor. | So why not give it a try