The Beginner’s Calisthenics Workout: A 4-Week Plan

 

This 4-week calisthenics plan is designed to introduce beginners to bodyweight training, build a foundation of strength and endurance, and prepare you for more advanced movements. It focuses on fundamental exercises with progressions to accommodate different fitness levels.

 

Training Schedule:

 

Workout Days: Monday, Wednesday, Friday

Rest Days: Tuesday, Thursday, Saturday, Sunday (Active recovery like walking or light stretching is encouraged on rest days)

Workout Structure:

 

Each workout will consist of:

 

Warm-up: 5-10 minutes of light cardio (jumping jacks, high knees, arm circles) and dynamic stretching (arm swings, leg swings, torso twists).

Exercises: 3-4 sets of each exercise, with rest periods of 60-90 seconds between sets.

Cool-down: 5-10 minutes of static stretching, holding each stretch for 30 seconds.

Week 1:

 

Day 1 (Monday):

Incline Push-ups: 3 sets of as many repetitions as possible (AMRAP).

Assisted Pull-ups (using resistance bands or a chair): 3 sets of AMRAP.

Squats: 3 sets of 10-15 repetitions.

Plank: 3 sets, holding for 30 seconds.

Day 2 (Wednesday):

Negative Push-ups: 3 sets of 5-8 repetitions (focus on the lowering phase).

Australian Pull-ups (using a low bar): 3 sets of AMRAP.

Lunges: 3 sets of 10-12 repetitions per leg.

Side Plank: 3 sets, holding for 30 seconds per side.

Day 3 (Friday):

Wall Push-ups: 3 sets of AMRAP.

Bent-over Rows (using a table or chair): 3 sets of AMRAP.

Glute Bridges: 3 sets of 12-15 repetitions.

Bird-dog: 3 sets of 10 repetitions per side.

Week 2:

 

Increase the difficulty: If you can comfortably perform all the reps in Week 1, try progressing to the next level of each exercise (e.g., from incline push-ups to regular push-ups, or from assisted pull-ups to fewer bands or less assistance).

Increase the volume: If you’re not ready to progress to the next level, try increasing the number of repetitions or sets for each exercise.

Week 3:

 

Introduce new exercises:

Dips (using parallel bars or a sturdy chair): 3 sets of AMRAP.

Hanging Leg Raises: 3 sets of AMRAP.

Calf Raises: 3 sets of 15-20 repetitions.

Week 4:

 

Focus on consistency: Aim to perform all exercises with good form and control.

Challenge yourself: Try to increase the difficulty or volume of the exercises.

Assess your progress: Take note of how much stronger you’ve become over the past four weeks.

Important Considerations:

 

Listen to your body: If you’re feeling pain, stop the exercise and rest.

Proper form: Focus on performing each exercise with correct technique to avoid injuries and maximize results.

Progression: Gradually increase the difficulty or volume of the exercises as you get stronger.

Nutrition and rest: Ensure you’re eating a healthy diet and getting enough sleep to support your training.

This beginner’s calisthenics plan is a starting point. Feel free to adjust it based on your individual needs and progress. You can also incorporate other bodyweight exercises or variations to keep your workouts challenging and engaging.

The Beginner’s Calisthenics Workout: A 4-Week Plan