Hybrid Calisthenics Routine

A gentler free entry for anyone who finds the Recommended Routine intimidating or whose joints need a slower ramp. You choose six exercises that cover the whole body, from push-ups, pull-ups, squats, leg raises, bridges and twists, and work each one through its own ladder of progressions, moving up when you reach the standard for that step. It asks you to schedule the week yourself, which suits people fitting training around shifts, and it leans on rings as a way to assist early pull-ups, squats and push-ups. The guiding rule is to find a version of each exercise you can do safely and pain-free, then build from there.