Calisthenics Workout Plan for Beginners (2024)

Welcome, fitness freaks! The world of callisthenics awaits, beckoning you with its promises of sculpted muscles, incredible strength, and the freedom to train anywhere, anytime. But as a beginner, where do you start? Fear not, for this comprehensive workout plan, crafted with words and encouragement, will guide you on your callisthenics journey.

Before We Dive into Calisthenics Workout Plan for Beginners

Calisthenics Workout for Beginners Remember, this is your journey. Listen to your body, prioritize proper form, and don’t be afraid to modify exercises. Consistency is key, so aim for 2-3 weekly workouts with rest days in between. Let’s fuel your fitness fire!

Warm-up (5-10 minutes)

Calisthenics Workout for Beginners A warm-up is a dynamic routine designed to prepare your body for exercise using your body weight

  • Get your heart rate up:Light jog, jumping jacks, jumping rope (anything but standing still!)
  • Dynamic stretches:Arm circles, leg swings, torso twists (prepare your muscles for action)
  • Mobility drills:Ankle rolls, wrist rotations, cat-cow poses (improve flexibility and range of motion)

The Workout:

Week 1-2: Focus on mastering the foundations. 2 sets of 8-12 repetitions per exercise. Rest 30-60 seconds between sets.

Push (chest, triceps, shoulders)

Calisthenics Workout for Beginners Push is a bodyweight exercise routine that targets the muscles in your chest, triceps, and shoulders. These are some of the largest and most important muscle groups in your upper body, and strengthening them can improve your overall strength, posture, and athletic performance.

  • Wall push-ups:Engage your core, keep your back straight, and lower yourself until your chest almost touches the wall.
  • Knee push-ups:Same as wall push-ups, but on your knees for less intensity.
  • Pike push-ups:Place your hands closer together than shoulder-width, lean forward with a flat back, and lower yourself down.

Pull (back, biceps)

Callisthenics workout for Beginners A pull focuses on exercises that primarily engage the muscles of your back and biceps using only your body weight for resistance. These exercises typically involve pulling movements, hence the name “pull” workout.

  • Inverted rows:Find a sturdy bar or table, grab it with an overhand grip, and lower yourself down while keeping your core engaged.
  • Bicep curls:Stand tall, hold weights (water bottles work!), and alternate raising and lowering your forearms towards your shoulders.
  • Superman:Lie on your stomach, extend your arms and legs off the ground, and hold for a few seconds.

Squats (legs, core)

Calisthenics workout for Beginners squats are bodyweight exercises targeting your legs and core using various squatting motions. They engage major muscle groups like quadriceps, hamstrings, glutes, and core muscles like abs and obliques, offering numerous benefits.

  • Air squats:Stand tall, feet shoulder-width apart, squat down as if sitting in a chair, keep your back straight and heels flat.
  • Chair squats:Use a chair for support, lower yourself until your thighs are parallel to the ground, and push back up to stand.
  • Lunges:Step forward with one leg, lower your hips until both knees are bent at 90 degrees, and push back to the starting position.

Core

  • Plank:Forearms on the ground, body in a straight line from head to heels, hold for as long as you can with good form.
  • Bird-dog:Start on all fours, extend one arm and opposite leg out straight, hold for a few seconds, and switch sides.
  • Crunches:Lie on your back, knees bent, lift your upper body off the ground using your core, lower back down slowly.

Progression is Key

Calisthenics Workout for Beginners As you get stronger, gradually increase the difficulty of your exercises. Here are some ideas

  • More sets and reps:Once you can comfortably do 2 sets of 12 reps, add another set or increase reps to 15.
  • Advanced variations:Once you master basic push-ups, try incline push-ups, decline push-ups, or diamond push-ups.
  • Weighted exercises:When bodyweight gets easy, add weights (dumbbells, resistance bands) to challenge yourself further.

Cool-down (5-10 minutes)

Callisthenics Workout for Beginners A cool-down is a 5-10 minute routine of gentle exercises and stretches designed to gradually bring your heart rate and blood pressure down after a workout and help prevent muscle soreness. It helps your body transition from strenuous activity to resting, promoting relaxation and recovery.

  • Static stretches:Hold each stretch for 20-30 seconds, focusing on major muscle groups.
  • Deep breathing:Take slow, controlled breaths to calm your mind and body.

Remember:

  • Consistency is king:Even short, regular workouts are better than sporadic intense ones.
  • Fuel your body:Eat healthy, nutritious foods to support your training.
  • Stay hydrated:Drink plenty of water before, during, and after your workouts.
  • Most importantly, have fun!Celebrate your progress, enjoy the challenge, and embrace the amazing things your body can do.

This is just the Calisthenics workout for Beginners at the beginning of your Callisthenics adventure. With dedication and this roadmap, you’ll be conquering advanced exercises and unlocking your full potential in no time. So, get out there, move your body, and feel the power of callisthenics transform you!

Calisthenics Workout Plan for Beginners (2024)

FAQs

How do I start a calisthenics plan? ›

On the first day, you should focus on push exercises, such as push-ups, dips and bench dips. On the second day of training, focus on pull exercises, such as rowing, pull-ups and Australian pull-ups. On the third day, the focus should be on leg exercises, such as squats, lunges and Bulgarian squats.

Can a beginner start calisthenics? ›

Calisthenics are generally considered very safe, especially since it only requires your own bodyweight, and there are plentiful modifications for beginners. “Calisthenics offers versatility and a low risk of injury,” says Morning.

Is 3 days a week enough for calisthenics? ›

Three to four workouts per week is enough. For example, Monday, Wednesday, Friday, and Sunday. You can also combine them, performing the At-Home workout one day, the Intermediate on another, and the Advanced (if you dare!) on a third day.

How long should a beginner calisthenics workout be? ›

How long should a calisthenics workout last? Including a proper warm-up and stretch, a calisthenics workout can last between 30 minutes and one hour. It's the same as other types of training: the benefits could be lost if longer than an hour, and you might not stress your body into adaptation if too short.

Can you self learn calisthenics? ›

You can either teach yourself at home or seek an expert's advice to train yourself. There are a few exercises that you can perform at home by repeating 10-12 times, two to three times a week, but never on consecutive days.

What is the first thing to learn in calisthenics? ›

The l-sit is one of the first and easiest skills to learn. It's a pushing skill that requires you to lift your body off of the ground using your abs, chest, triceps, and hip flexors. It will help build the pushing muscles of the body.

How many pushups should I do a day? ›

You can do push-ups every day if you're doing a modest amount of them. White defines that as 10 to 20 push-ups if your max is 25 reps, 2 sets of 10 to 20 if your max is between 25 and 50 reps, and 2 to 3 sets of 10 to 20 if your max is above 50 push-ups.

What is the best split for calisthenics? ›

Push/Pull (Legs)

The most popular and in my regard the most efficient split for training calisthenics. You take your full body workout and divide it in 2 separate sessions. One workout made up of all your pushing exercises and the other for the pulling work.

Can you get ripped with just calisthenics? ›

Calisthenics is amazing for building functional, full-body muscle but there is a limit to the amount of sheer mass you can gain with calisthenics. Calisthenics will build as much muscle as free weights to a point, but if you want to push past that point then you'll need to train (and eat) like a bodybuilder.

How long does calisthenics take to see results? ›

While you'll experience early gains within weeks, it's the first 3 to 6 months where you'll see significant progress. Beyond that, your calisthenics journey is a continuous adventure of mastering skills, refining your physique, and embracing the lifelong benefits of this dynamic discipline.

Is 20 minutes of calisthenics enough? ›

Yes, ask any coach. Not only is it possible to achieve results with 15-20 minute calisthenics session. It might actually be preferable to long, directionless sessions that leave you needing too much recovery.

Is 30 too late for calisthenics? ›

Natural Movements Know No Age: Calisthenics is all about embracing the natural, primal movements of your body. Push-ups, squats, pull-ups – these are movements that humans have been doing for millions of years. And guess what? Your body doesn't forget how to do them just because you've hit 30.

What is a good age to start calisthenics? ›

There is no lower age limit for children and calisthenics. Children can start doing low-level calisthenics movements and gradually progress up through more challenging variations as they grow in strength and confidence.

How many pull-ups should I do to start calisthenics? ›

Beginner level who wants to build muscles

As a general practice, doing a 3 sets of 8 reps routine with 60-90 seconds rest between sets is a good place to start to stimulate the muscles to grow. You can then progress to 3 sets of 9 reps, 3 sets of 10, and building up all the way to 3 sets of 15 repetitions.

Can a 14 year old start calisthenics? ›

Starting calisthenics at 14 years old is definitely suitable! In fact, it's a great age to begin building strength, flexibility, and overall fitness.

How to progress calisthenics beginner? ›

Work on the big 6, pull ups, dips, rows, push ups, handstands and L-sit. These are the pillars of calisthenics training because they cover the muscle groups you will be using in many of the advanced skills. Do this for 3–6 months, it may seem long but it is the quickest way to advance.

How much should I weigh to start calisthenics? ›

First off, there is not a weight limit in calisthenics.

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