Greetings friends of SWC # Hello, hivers! # Today was a day of basic calisthenics training. Since I had already trained two days this week, I decided to focus on fundamental exercises. I took advantage of my trip to Pitahaya to use the equipment from home, like weights and barbells. # The routine was simple, with no intention of overexerting myself. I opted for long rest periods and low rep ranges, although there were several exercises in total, which added up to a considerable amount of volume. # Here's the routine:

🔹 Handstand Warm-up
🔹 3 sets of 12 pull-ups
🔹 3 sets of 12 handstand push-ups 🧱
🔹 3 sets of 6 strength exercises
🔹 3 sets of 10 supine straddle and high incline dips
🔹 3 sets of 6 rows
🔹 3 sets of 20 push-ups
🔹 3 sets of 20 parallel dips
🔹 3 sets of bicep curls
🔹 3 sets of military press
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We are SWC, we continue on the path of progress. See you in the next post. Let's go for it! ⏳💪