Day 1 caliesthenic

Here's a basic calisthenic routine for Day 1:

*Warm-up (5-10 minutes)*

1. Jumping jacks: 30 seconds

2. Dynamic stretching: leg swings, arm circles, hip circles

*Upper Body (30-40 minutes)*

1. *Push-ups*: 3 sets of 10-12 reps

2. *Tricep dips (using a chair or bench)*: 3 sets of 10-12 reps

3. *Inverted rows (using a bar or ledge)*: 3 sets of 10-12 reps

4. *Plank hold*: 3 sets of 30-60 seconds

*Lower Body (30-40 minutes)*

1. *Squats*: 3 sets of 10-12 reps

2. *Lunges*: 3 sets of 10-12 reps (per leg)

3. *Calf raises*: 3 sets of 15-20 reps

*Core (10-20 minutes)*

1. *Russian twists*: 3 sets of 10-12 reps

2. *Leg raises*: 3 sets of 10-12 reps

*Cool-down (5-10 minutes)*

1. Static stretching: focus on major muscle groups like hamstrings, quadriceps, chest, back, and shoulders.

*Tips*

1. Start with lighter intensity and gradually increase.

2. Focus on proper form and technique.

3. Rest days are important, so listen to your body.

This routine will give you a good starting point. If you're new, modify it according to your fitness level.