Beginner Calisthenics Workout Routine

beginner calisthenics workout routine

The beauty of Calisthenics workout is that you only need your body to do. And the benefits of body-weight exercise is that you can do it anywhere and anytime. But for beginner it's lit bit difficult to set workout routine for the day. 

Today I'm gonna give beginner calisthenics workout routine for you guys. If you want to learn the hardest skill of calisthenics like Planche, Handstand Push Up and Muscle ups. 

But let me remind you it's not one day achievement you have to go through progression. And to progress you need basic strength and a complete workout routine for that. 

Basic calisthenics exercise helps you to build strength and make you stronger. If you wanna master the basic exercises I suggest you to go for variation of exercises. This will allow you target the uneven muscle and also great for boost dynamic strength.

And before you start take an eye on the Rule to Train, Benefits and Some tips.

3 Rule To Train For Calisthenics

  • Set Your Goal
  • Give your body sufficient time to Recover
  • Do variation of exercises to achieve your progression

Benefits Of Calisthenics Exercise

  • Calisthenics exercise help you to build strength and make you stronger.
  • Totally Body-weight. NO fancy, expensive machine or gym required
  • You can do anywhere at home or at beach.
  • A great way to get leaner and toned body.
  • It's fun and you can learn impressive skills.

Tips For Beginners

  • Don't rush for progression.
  • Recovery is also important as workout.
  • Go for easy progression first.
  • Choose quality over quantity.
  • Don't cheat your Self.

Let's Start Workout. You need to do 3 sets of every routine. Take 30-60 sec rest in between every exercise. 3-5 minutes rest between each sets. 

Monday Workout Routine

  • Jumping Jack  15 reps
  • Push Ups    20 reps
  • Lunges  10 resp (each leg)
  • Pike Push Ups  10 reps
  • Leg raises on floor  15 reps
  • Squat  10 reps
  • Maximum Plank Hold

Tuesday Workout Routine

  • Shoulder warm up.
  • Pull Ups    6 reps
  • Chin ups    8 reps
  • Australian pull ups  12 reps
  • Dips   6 reps 
  • Leg raises on pull up bar  reps
  • Resistance band explosive pull ups  10 reps

Wednesday Workout Routine

  • Archer push ups 10 reps
  • Chin ups   10 reps
  • Diamond + Regular push ups 10 reps
  • Dips   6 reps
  • Jumping Squat 10 reps
  • Wall sit  60 seconds
  • Resistance band explosive pull ups 10 reps

Thursday [ Rest Day]

Friday Workout Routine

  • Pseudo push up  5 reps
  • Superman fly   8 reps
  • Superman hold 30 seconds 
  • Pike Push up  8 reps
  • Pike hold   30 seconds
  • Wall handstand  30 seconds
  • Wall handstand chest to wall 30 seconds

Saturday Workout Routine

  • Clap push up  6 reps
  • Resistance band explosive pull ups 10 reps
  • Frog Stand 30 seconds
  • Straddle leg raise hold on floor 10 seconds
  • Knee raises 12 reps
  • Deep squat  10 reps
  • Assisted Pistol squat  4 reps (each leg)

Sunday [ Rest Day]

Keep doing and progress. Hope you reach your goal soon. 

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