Calisthenics

A general rule of thumb for making progress:

• Find a variation that you can do safely
• Work on it 1-2 times/week for 2-3 sets
• When you can them comfortably well enough, move on to a more challenging variation

Potential schedule (from here and here):

• Pushups (Wall pushups \(\to\) Knee pushups \(\to\) Normal pushups). When going down, go as if your interaction with the floor is like kindly snuggling a pet.
• Leg raise (Flat knee 90 degrees \(\to\) Bent knee 45 degrees \(\to\) Full knee) Suck in your stomach, trying to get the belly button as close to your spine. Stop the heel within around an inch from the floor, approach both extremes of the range of motion similar to the downward motion in pushups.
• Squats (Holding to some surface \(\to\) Half squats \(\to\) Full squats \(\to\) One leg squats) Do not lunge arms upward as you go up, keep them steady somewhere whether it be on your shoulders, reaching out etc.
• Pullups (Horizontal pullups \(\to\) Full pullups \(\to\) One hand pushups)
• Bridges (Half-bridge/Glute bridge \(\to\) Straight Bridge \(\to\) Full bridge) For the full bridge, push evenly from hands and legs, instead of just the arms, and try to fully extend both your arms annd legs.
• Handstand (Headstand agaist wall \(\to\) Handstand against wall)