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Are you looking for a calisthenics workout plan free of charge? If so, you're in luck! Calisthenics is a great way to get in shape without having to go to the gym or buy expensive equipment. And with Kizworld's free calisthenics workout plan, you can get started right away.
Calisthenics Workout Plan Free: Get Fit Without Equipment
Fitness Level | Workout Plan |
|---|---|
Beginner | 3 days per week, 30 minutes per session |
Intermediate | 4 days per week, 45 minutes per session |
Advanced | 5 days per week, 60 minutes per session |
I. 30 Days Calisthenics Workout Plan
What is Calisthenics?
Calisthenics is a form of exercise that uses bodyweight movements to improve strength, flexibility, and endurance. It is a great way to get in shape without having to go to the gym or buy expensive equipment. Calisthenics exercises can be done anywhere, making it a convenient and accessible form of exercise.
Benefits of Calisthenics
There are many benefits to doing calisthenics, including:
- Improved strength
- Increased flexibility
- Enhanced endurance
- Reduced risk of injury
- Improved body composition
- Increased energy levels
- Boosted mood
If you are looking for a way to improve your overall health and fitness, calisthenics is a great option. It is a challenging but rewarding form of exercise that can help you achieve your fitness goals.
How to Get Started with Calisthenics
If you are new to calisthenics, it is important to start slowly and gradually increase the intensity of your workouts over time. Begin with bodyweight exercises that you can do with good form, and focus on performing each exercise correctly rather than trying to do too much too soon. As you get stronger, you can add more challenging exercises to your routine.There are many different calisthenics exercises that you can do, so you can create a workout plan that is tailored to your fitness level and goals. Some of the most popular calisthenics exercises include:
- Push-ups
- Pull-ups
- Squats
- Lunges
- Planks
- Burpees
You can find many calisthenics workouts online or in books. You can also find calisthenics classes at many gyms and fitness centers.
30 Days Calisthenics Workout Plan
This 30-day calisthenics workout plan is designed for beginners. It is a progressive plan that will help you build strength, flexibility, and endurance. The plan includes three workouts per week, with each workout lasting 30 minutes.**Week 1*** **Monday:** Push-ups (3 sets of 10 reps), squats (3 sets of 15 reps), lunges (3 sets of 10 reps per leg), planks (3 sets of 30 seconds)* **Wednesday:** Pull-ups (3 sets of 10 reps), rows (3 sets of 15 reps), dips (3 sets of 10 reps), burpees (3 sets of 10 reps)* **Friday:** Rest**Week 2*** **Monday:** Push-ups (3 sets of 12 reps), squats (3 sets of 18 reps), lunges (3 sets of 12 reps per leg), planks (3 sets of 45 seconds)* **Wednesday:** Pull-ups (3 sets of 12 reps), rows (3 sets of 18 reps), dips (3 sets of 12 reps), burpees (3 sets of 12 reps)* **Friday:** Rest**Week 3*** **Monday:** Push-ups (3 sets of 15 reps), squats (3 sets of 20 reps), lunges (3 sets of 15 reps per leg), planks (3 sets of 60 seconds)* **Wednesday:** Pull-ups (3 sets of 15 reps), rows (3 sets of 20 reps), dips (3 sets of 15 reps), burpees (3 sets of 15 reps)* **Friday:** Rest**Week 4*** **Monday:** Push-ups (3 sets of 20 reps), squats (3 sets of 25 reps), lunges (3 sets of 20 reps per leg), planks (3 sets of 75 seconds)* **Wednesday:** Pull-ups (3 sets of 20 reps), rows (3 sets of 25 reps), dips (3 sets of 20 reps), burpees (3 sets of 20 reps)* **Friday:** RestAfter completing this 30-day workout plan, you will be stronger, more flexible, and more endurance than when you started. You will also have a better understanding of calisthenics and how to use it to achieve your fitness goals.**Tips for Success**Here are a few tips to help you succeed with your calisthenics workout plan:* Start slowly and gradually increase the intensity of your workouts over time.* Focus on performing each exercise correctly rather than trying to do too much too soon.* Listen to your body and rest when you need to.* Stay hydrated by drinking plenty of water before, during, and after your workouts.* Eat a healthy diet that supports your fitness goals.* Get enough sleep.* Be patient and consistent with your workouts.With hard work and dedication, you can achieve your fitness goals with calisthenics.**Related Posts*** [How to Do a Muscle-Up](https://kizworld.vn/how-to-do-a-muscle-up/)* [The Best Calisthenics Gifts and Accessories](https://kizworld.vn/the-best-calisthenics-gifts-and-accessories/)* [The Best Calisthenics Quotes and Motivation](https://kizworld.vn/the-best-calisthenics-quotes-and-motivation/)* [How to Get Started with Calisthenics as a Beginner](https://kizworld.vn/how-to-get-started-with-calisthenics-as-a-beginner/)* [The Best Calisthenics Supplements and Nutrition](https://kizworld.vn/the-best-calisthenics-supplements-and-nutrition/)
30 Days Calisthenics Workout Plan
II. Calisthenics Workout Week 1
Monday
Begin your calisthenics journey with a focus on bodyweight squats, push-ups, and rows. Perform 3 sets of 10-12 repetitions for each exercise, resting for 60 seconds between sets. Ensure proper form to maximize results and prevent injuries. Learn the correct technique for squats to engage your lower body effectively.
Wednesday
Incorporate lunges, planks, and dips into your Wednesday workout. Aim for 3 sets of 10-12 repetitions for each exercise, with 60 seconds of rest in between. Lunges target your legs and glutes, while planks strengthen your core and improve stability. Master the plank to enhance your overall fitness.
Friday
Conclude your first week with exercises that challenge your upper body. Perform 3 sets of 10-12 repetitions of pull-ups, tricep dips, and shoulder presses. Rest for 60 seconds between sets. Pull-ups are an excellent compound exercise for building back strength, while tricep dips and shoulder presses focus on your arms and shoulders. Discover the proper form for pull-ups to maximize your gains.
Exercise | Sets | Repetitions | Rest |
|---|---|---|---|
Bodyweight squats | 3 | 10-12 | 60 seconds |
Push-ups | 3 | 10-12 | 60 seconds |
Rows | 3 | 10-12 | 60 seconds |
Lunges | 3 | 10-12 | 60 seconds |
Planks | 3 | 10-12 | 60 seconds |
Dips | 3 | 10-12 | 60 seconds |
Pull-ups | 3 | 10-12 | 60 seconds |
Tricep dips | 3 | 10-12 | 60 seconds |
Shoulder presses | 3 | 10-12 | 60 seconds |
Calisthenics Workout Week 1
III. Calisthenics Workout Week 2
Warm-up (5 minutes)
- Jumping jacks
- Arm circles
- Leg swings
Workout (30 minutes)
Exercise | Sets | Reps |
|---|---|---|
Pull-ups | 3 | 8-12 |
Push-ups | 3 | 10-15 |
Squats | 3 | 12-15 |
Lunges | 3 | 10-15 per leg |
Calf raises | 3 | 15-20 |
Cool-down (5 minutes)
- Stretching
- Yoga
This is just a sample workout plan. You can adjust it to fit your own fitness level and goals. If you're new to calisthenics, start with fewer sets and reps and gradually increase the intensity as you get stronger. And don't forget to warm up and cool down before and after each workout!
Calisthenics is a great way to get in shape and improve your overall health. It's also a fun and challenging way to workout. So what are you waiting for? Give calisthenics a try today!
Here is a great resource for beginners who want to learn more about calisthenics.
The exercises are typically performed in a circuit, with little or no rest between exercises. This type of training is great for building strength, endurance, and flexibility.
Here are some of the benefits of calisthenics:
- Increased strength and endurance
- Improved flexibility
- Weight loss
- Improved cardiovascular health
- Reduced risk of chronic diseases
Calisthenics is a great way to improve your overall health and fitness. It's also a fun and challenging way to work out.
Calisthenics Workout Week 2
IV. Calisthenics Workout Week 3
Monday
3 sets of 10-12 reps of each exerciseWeighted squats: 3 sets of 8-10 repsLunges: 3 sets of 10-12 reps per legCalf raises: 3 sets of 15-20 reps
Do this exact workout routine for 3 times a week and you will start to see the positive changes in your body. How to do a squat? With all this exercise, your body weight will be essential to build up your muscle.
Wednesday
3 sets of 10-12 reps of each exerciseWeighted push-ups: 3 sets of 8-10 repsDips: 3 sets of 10-12 repsTriceps extensions: 3 sets of 15-20 reps
Check out How to do a push-up for a useful tips and tricks on doing a proper push-up.
Friday
3 sets of 10-12 reps of each exerciseWeighted rows: 3 sets of 8-10 repsPull-ups: 3 sets of 10-12 repsBicep curls: 3 sets of 15-20 reps
V. Calisthenics Workout Week 4
Monday
Barbell back squats: 3 sets of 10-12 repsCable chest press: 3 sets of 10-12 reps Dumbbell rows: 3 sets of 10-12 reps Hamstring curls: 3 sets of 10-12 reps Plank: 3 sets of 30 seconds
Tuesday
Bench press: 3 sets of 10-12 repsDumbbell flyes: 3 sets of 10-12 repsShoulder press: 3 sets of 10-12 repsTriceps pushdowns: 3 sets of 10-12 repsCurls: 3 sets of 10-12 repsBird dog: 3 sets of 30 seconds per sideSide plank: 3 sets of 30 seconds per side
Wednesday
Rest
Thursday
Deadlifts: 3 sets of 10-12 repsPull-ups: 3 sets of 10-12 repsSquats: 3 sets of 10-12 repsCalf raises: 3 sets of 10-12 repsGlute bridges: 3 sets of 10-12 reps Table: Phone Numbers of Customer Service Country Phone Number USA 1-800-555-1212 UK 0800-054-1234 Germany 0800-180-1234
Friday
Bench press: 3 sets of 10-12 reps Dumbbell flyes: 3 sets of 10-12 repsShoulder press: 3 sets of 10-12 reps Triceps pushdowns: 3 sets of 10-12 reps Curls: 3 sets of 10-12 reps Ice bath: 10 minutes
Saturday / Sunday
Rest
- How to Do a Muscle-Up
- The Best Calisthenics Gifts and Accessories
- The Best Calisthenics Quotes and Motivation
Calisthenics Workout Week 4
VI. Conclusion
Now that you have a free calisthenics workout plan, there's no excuse not to get started on your fitness journey! Just remember to listen to your body and take breaks when needed. With a little hard work and dedication, you'll be amazed at how much you can achieve with this bodyweight training plan.💪 So what are you waiting for? Get started today and see the amazing results for yourself! 🤸♂️