Follow the weekly calisthenics workout plan PDF to improve your fitness. All for beginners as well as intermediate programs.
What is Calisthenics Workout?
Calisthenics is a sort of exercise that utilises the body’s weight without much apparatus. The workouts include pushups and other actions that make use of powerful muscle groups. These exercises are usually carried out slowly by the participants. Strength, flexibility, and coordination are all enhanced by
The 3 Basic Calisthenics Movements
The three basic calisthenics movements are push-ups, squats, and pull-ups. These exercises are considered the foundation of calisthenics training and are a great starting point for beginners. If you master them, you can progress to more advanced exercises and continue to challenge your body.
1. Push Calisthenic Exercises
Push-ups are a bodyweight exercise that work the chest, shoulders, and triceps.
2. Pull Calisthenic Exercises
Pull-ups are a bodyweight exercise that work the back, biceps, and forearms.
3. Leg Calisthenic Exercises
Squats are a bodyweight exercise that work the quadriceps, hamstrings, and glutes.
Calisthenics Back Workout
The workouts listed below can be performed just with your own body weight.
- Prone Cobra
- Superman
- YTI
- Bodyweight Rear Delt Fly
- Scapular Wall Slides
- Scapular Push-Ups
Beginner Calisthenics Workout Plan
This beginner workout plan is designed to help you get started with simple and effective exercises that use your bodyweight as resistance. So, grab a mat and let’s get started!
Calisthenics Workout Plan For Intermediate
This calisthenics workout plan is for you if you’re looking for no-equipment calisthenics workouts you can do at home or outside.
With little to no equipment needed, our plan will assist you in developing strength, balance, flexibility, and muscle growth.
- Day1: Stationary Lunges, Squats, Assisted Pistol Squats
- Day2: Wall Quadricep Stretch, Standing Hamstring Stretch, Calf Stretch
- Day3: Plank, leg Raises, Limb Lift
- Day4: Wall Quadricep Stretch, Standing Hamstring Stretch, Calf Stretch
- Day5: Military Push-up, Wise Push-up, Diamond Push-up
- Day6: Skipping, Wall Quadricep Stretch, Standing Hamstring Stretch
- Day7: Chin-up, Pull-Up, Neutral Grip Pull-up
Calisthenics workout plan PDF
Download calisthenics workout plan PDF
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