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Calisthenics is a form of workout where you use the weight of your own body to build functional strength and lean muscle. This calisthenics workout plan for beginners was designed to help you kickstart your calisthenics journey.
Table of Contents
BEGINNER CALISTHENICS WORKOUT PLAN SUMMARY
| PROGRAMMING STYLE | BEGINNER CALISTHENICS |
| GOAL | BUILD FUNCTIONAL STRENGTH AND MUSCLE |
| WORKOUT STRUCTURE | SPLIT/ FULL BODY |
| WORKOUT PLAN DURATION | 12 WEEKS |
| DIFFICULTY LEVEL | BEGINNER |
| WORKOUT SESSION DURATION | 30 MINS – 1 HR |
| SCHEDULING | 4 DAYS A WEEK |
| EQUIPMENT NEEDED | BODY WEIGHT |
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BENEFITS OF CALISTHENICS
TARGETS ALL MUSCLES
Calisthenics exercises can work out any area of your body naturally. This means you can gain muscle without needing complex machines or doing unnatural movements that only focus on one area and ignore the rest of your body.
A HOLISTIC APPROACH
Calisthenics uses a whole-body approach. Getting stronger and building muscle is just one part of doing calisthenics. You also improve your balance, stamina, control over your body, ability to move easily, and how flexible you are.
CALSITHENICS IS A TIME SAVER AND COST EFFECTIVE
Calisthenics can be done in the comfort of your home and works multiple muscles simultaneously. No need to travel to a gym or purchase any fancy equipment.
FUNCTIONAL MOVEMENT
Functional movement means doing activities that help with everyday tasks. In calisthenics, there’s a big emphasis on exercises that prepare you for things like climbing stairs, carrying groceries, and lifting heavy items easily.
HOW SHOULD A BEGINNER START CALISTHENICS ?
There are few things to consider before starting your calisthenics journey.
ASSESS YOUR CURRENT FITNESS LEVEL
Before starting this journey, it is important to determine your current fitness level. This would serve as a guide when choosing exercises. A flexibility test such as the sit and reach can help you know your starting point. You can also try our dip bar workout plan.
THE SIT AND REACH TEST TO GAUGE YOUR FITNESS LEVEL
The test involves sitting and reaching forward to measure the distance you can reach beyond your toes. The rules for the sit and reach test are based on no previous warm-up. If doing this is extremely challenging it is advisable to consult a health professional before starting.
START WITH THE BASICS
Calisthenics is all about using your bodyweight. Therefore some exercises can be hard to master. Start with the basics such as push ups and lunges and master these. Progress gradually to more difficult movements such as the hand stand and pull up.
INCORPORATE REST DAYS
Rest days are just as important as your workout days. Make sure to give your body enough time to recover between workouts.
JOIN A COMMUNITY
Joining a calisthenics community is a great way to stay motivated and learn from others. Look for local groups or online communities to connect with other calisthenics enthusiasts.
4 DAY BEGINNER CALISTHENICS ROUTINE
DAY 1 : FULL BODY EXERCISES
| EXERCISE | REPS/SETS OR DURATION |
|---|---|
| INCLINED PUSH UPS | 3 SETS OF 8 – 12 REPS |
| SQUATS | 3 SETS OF 12-15 REPS |
| PLANK | 1 MINUTE X 3 |
| MOUNTAIN CLIMBERS | 3 SETS 15 REPS PER LEG |
DAY 2 : UPPER BODY AND CORE EXERCISES
| EXERCISE | SETS/REPS OR DURATION |
|---|---|
| CHAIR DIPS | 3 SETS OF 5- 8 REPS |
| WALL ANGELS | 3 SETS OF 8 – 10 REPS |
| LEG RAISES | 3 SETS OF 8-10 REPS |
| RUSSIAN TWIST | 3 SETS OF 15 REPS PER SIDE |
DAY 3 : LOWER BODY AND AGILITY
| EXERCISE | SETS/REPS OR DURATION |
|---|---|
| LUNGES | 3 SETS OF 10 REPS PER LEG |
| BOX JUMPS | 3 SETS OF 8 – 10 REPS |
| CALF RAISES | 3 SETS OF 15 – 20 REPS |
| SIDE PLANKS | 20 SECS PER SIDE X 3 |
DAY 4 : FLEXIBILITY AND BALANCE
| EXERCISE | SETS/REPS OR DURATION |
|---|---|
| MOUNTAIN POSE | 30 SECS X 3 |
| WALL SITS WITH LEG LIFTS | 3 SETS OF 10 – 15 REPS |
| CHILD’S POSE | 30 SECS X 3 |
GENERAL RULES TO APPLY
WARM UP BEFORE EACH WORKOUT SESSION
Start training with a proper warm-up. A few dynamic stretches are essential to a successful workout session. Jumping jacks or any cardiovascular movements, joints rotations, arm swings and torso rotations.
MIND-MUSCLE CONNECTION
The mind-muscle connection is about concentrating on specific muscles when exercising to boost how much those muscles work. This means when you’re doing a workout, you think about the muscle you’re targeting and make sure you’re really feeling it work.
QUALITY REPS OVER QUANTITY
Although this workout program comes with target reps and sets. These are only guidelines and doing each movement with proper form until you max out is the most important thing.
USE ENTIRE RANGE OF MOTION
Utilizing your full range of motion can lead to greater gains in muscle strength and growth. This is because it challenges the muscles through their entire length, leading to more comprehensive muscle fiber recruitment.
CONTROL YOUR BREATHING AND KEEP YOUR BODY TENSE
Breath in during the negative and breath out during the positive motion. Also keep your muscles tense especially your core.
FREQUENTLY ASKED QUESTIONS
HOW LONG SHOULD A CALISTHENICS WORKOUT BE ?
Each workout session is unique and session duration certainly differs depending on your fitness level and experience. The most important thing is to train with intensity and take enough time to recover between sets.
IS 20 MINUTES OF CALISTHENICS ENOUGH ?
Yes, a 20 minute workout session can be enough if executed correctly.
IS CALISTHENICS BETTER THAN GYM ?
Both calisthenics and using gym equipment has their unique advantages and disadvantages. Calisthenics uses multiple muscle groups at once. Hence,it is better for burning calories, where as gym equipment are better for training a particular muscle or muscle group.
WHAT SHOULD I EAT FOR CALISTHENICS ?
You should prioritize protein to get the most from your workouts. Sources such as lean and fish should be part of your diet. Plant based sources such as legumes and tofu are also healthy options.
DOES CALISTHENICS BURN BELLY FAT ?
Yes. Calisthenics can help you burn calories and build strong abdominal muscles. This will ultimately help you lose the belly fat.
