Health and Fitness

Push: Chest (3 exercises) + Front/Middle Shoulders (2 exercises) + Triceps (2);

Pull: Back (3) + Rear Shoulders (1 or 2) + Biceps (3);

Legs and core: 5 leg exercises (3 quads, 1 calves, 1 hamstrings) and 3-5 core exercises;

Full body: Outdoor Calisthenics, home, or gym > 3 cycles of 8 body-weight exercises.

Tips: 

• • Training to almost or until failure (80% of max weight),
  • 3-5 minutes rest in between sets,
  • Active breathing for better recovery between sets,
  • Stretch after each workout session.