Beginner Calisthenics Workout Routine

Calisthenics

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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