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Beginner Calisthenics Workout Plan

The document outlines a beginner calisthenics workout routine spanning seven days, focusing on different muscle groups each day, including lower body, core, upper body push, and upper body pull, with active rest days for recovery. Each workout consists of specific exercises with recommended sets and repetitions, along with cardiovascular conditioning activities. A disclaimer emphasizes the importance of consulting a healthcare professional before starting the program and acknowledges the inherent risks associated with physical exercise.

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bernicechelseago
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981 views3 pages

Beginner Calisthenics Workout Plan

The document outlines a beginner calisthenics workout routine spanning seven days, focusing on different muscle groups each day, including lower body, core, upper body push, and upper body pull, with active rest days for recovery. Each workout consists of specific exercises with recommended sets and repetitions, along with cardiovascular conditioning activities. A disclaimer emphasizes the importance of consulting a healthcare professional before starting the program and acknowledges the inherent risks associated with physical exercise.

Uploaded by

bernicechelseago
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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CALISTHENICS WORKOUT

ROUTINE PDF
(FOR BEGINNERS)
BEGINNER CALISTHENICS WORKOUT ROUTINE PDF

Day 1 Day 2

Split LOWER BODY / LEGS (Strength endurance, balance) ACTIVE REST (Cardio conditioning, flexibility and recovery)

20 min Jog (LISS cardio)


4 sets of:
6 x Stationary Lunges 1 min rest
6 x Squats
Workout 6 x Assisted Pistol Squats 2 sets of:
6 x Hamstring Bridges 20 sec Wall Quadricep Stretch
6 x Single Leg RDL 20 sec Standing Hamstring Stretch
1 min rest 20 sec Calf Stretch
20 sec Adductor Stretch

Systems Cardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning


Hip Flexor group, Hamstring group, Glues, Calves
worked (Lungs and breathing)

Day 3 Day 4

Split CORE STRENGTH / ABS )Strength Endurance, Stability) ACTIVE REST (Cardio conditioning, flexibility and recovery)

25 min Row (LISS cardio)


4 sets of:
1 min Plank
1 min rest
6 x Leg Raises
1 min Limb Lift/ Bird Dog (Alternating) contralateral
Workout 2 sets of:
1 min Supine Glute Bridge Hold
20 sec Wall Quadricep Stretch
30 sec Side Plank (L) Bent Knee
20 sec Standing Hamstring Stretch
30 sec Side Plank (R) Bent Knee
20 sec Calf Stretch
1 min rest
20 sec Adductor Stretch

Systems Cardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning


Abs, Oblique Group, Pelvic Floor, Erector Spinae (lower back), Glutes
worked (Lungs and breathing)

Day 5 Day 6

UPPER BODY PUSH (Arms, Chest, Shoulders Strength Endurance,


Split ACTIVE REST (Cardio conditioning, flexibility and recovery)
Stability)

30 min Skipping (LISS cardio)


4 sets of:
8 x Incline Push-ups (using a table or bench) 1 min rest
8 x Wall Push-ups x 8-10
Workout 8 x Knee Push-ups x 8-10 2 sets of:
8 x Seated Overhead Press w/ Light Dumbbells 20 sec Wall Quadricep Stretch
8 x Chair Dips (feet close to the chair) 20 sec Standing Hamstring Stretch
1 min rest 20 sec Calf Stretch
20 sec Adductor Stretch

Systems Cardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning


Arms (triceps), Shoulders (deltoids), Chest (pectoral group)
worked (Lungs and breathing)

Day 7

UPPER BODY PULL (Arms, Upper Back, Shoulders Strength Endurance,


Split
Stability)

4 sets of:
8 x Assisted Chin-ups (resistance bands or a machine)
8 x Assisted Pull-ups (resistance bands or a machine)
Workout 8 x Incline Australian Rows (bar set higher)
8 x Bent-over Rows (light dumbbells, resistance bands)
8 x Seated Resistance Band Rows
1 min rest

Systems Arms (Biceps), Shoulders (Rear Deltoid), Lats (Latissimus Dorsi), Traps
worked (Trapezius), Rhomboid group

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BEGINNER CALISTHENICS WORKOUT ROUTINE PDF

Disclaimer:

The information provided in this Calisthenics Workout Plan is for educational and informational purposes only. It is not
intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified
healthcare professional before beginning any new fitness program, especially if you have pre-existing medical
conditions, injuries, or other health concerns.

Engaging in physical exercise carries inherent risks. By following this workout plan, you acknowledge and accept full
responsibility for any injuries, health complications, or adverse outcomes that may occur. The creators of this content
and the owners of this website are not liable for any claims or damages arising from the use or misuse of the
information provided.

Efforts are made to ensure the accuracy and reliability of the content; however, no guarantees are made regarding its
completeness or timeliness. This website may also include links to external sites for your convenience. We do not
endorse, monitor, or take responsibility for the content of any external resources.

By using this workout plan, you agree to do so at your own risk. If you experience any pain, discomfort, or adverse
effects while exercising, stop immediately and seek medical attention.

The information and resources on this page may be updated or modified at any time without prior notice. Your use of
this website and the calisthenics workout plan constitutes your acceptance of these terms.

Copyright ThisIsWhyImFit.com 3

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