calisthenics workout program for beginners 8 Best Bodyweight Exercises for Martial Arts

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Basic routine. perform 2x a week on non-consecutive days

Explosive push ups 2 sets of 6 reps each
Close push ups 2 sets as many as possible

Single arm row 2 sets of 10-12 reps
leg raises 2 sets of 10-15
Spyder plank 2 sets for 1 minute each

Skip lunges 20
Spot lunges 20
Hip sweep 3x each side

calisthenics workout program for beginners 8 Best Bodyweight Exercises for Martial Arts
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