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Beginning Calisthenics →

Day 12: Core Triplet

Introduce the Core Triplet: Plank + Side Plank + Superman.

Workout Breakdown

Warmup

Warmup

1

Dead Bug

1 set × 10 reps

2

Squat

1 set × 10 reps

3 circuits
1

Push-Up (Incline)

1 set × 12 reps

2

Squat

1 set × 15 reps

3 circuits
1

Glute Bridge (Single-Leg)

1 set × 10 reps

2

Dead Hang

1 set × 10s

3 circuits
1

Plank

1 set × 20s

2

Side Plank

1 set × 15s

3

Superman

1 set × 8 reps