Calisthenics is a bodyweight workout. Technically, any exercise that uses only your own body weight can be considered gymnastics. As per the Centers for Disease Control and Prevention CDC,  21.7% of adults over the age of 18 met physical activity guidelines for both aerobic and strength-building activities. Most fitness activity tends to be aerobic or anaerobic exercise. A Calisthenics program, on the other hand, is a balanced mix of both. 

How any beginner should start with calisthenics is a question. Every day must be a different workout experience for early beginners. Here’s a complete guide to start your calisthenics exercises without much ado. 

Monday: Zero Equipment

This is a day only for cardio and free hand exercises. Remember not to resort to any equipment on Monday. You can go for the following activities:

  • Max planks for 30 seconds 
  • 8 lunges, each leg
  • 8 squats
  • 8 leg raises
  • 8 pushups 
  • Max mountain climbers, 20 if you are a beginner

You can look out for Calisthenics Worldwide to fetch more ideas about free-hand exercises. Calisthenics, in general, doesn’t require a single piece of equipment. It can be done in the lobby, living room, or even in your bedroom. 

Tuesday: Basic Start Day

You can start with 4 rounds of:

  • 5 pull-ups
  • 6 dips
  • 7 close handed Chin-Ups
  • 6 leg raises
  • 16 pushups 
  • 10 jump squats

These exercises require you to hang from some bar, bringing you to early calisthenics. 

Wednesday: Free Day

Wednesday is that day which every calisthenics doer awaits. It is your resting day. No equipment! No Workouts! 

Thursday: Set the Trends Day

Remember to move with the go on Thursday. Here’s what you should do. Four rounds of:

  • 15-20 mountain climbers 
  • 15-20 wide pushups
  • 50 seconds of wall sit
  • 40 seconds of hold
  • 16 clap pushups
  • 30 squats
  • 50 seconds plank 

Friday: Your Fat Elimination Day

This is when you actually feel good about cutting the fats from your body. Don’t miss Fridays at all if you are resorting to calisthenics for fat removal. Do four rounds of: 

  • 100 meter running
  • 40 seconds of jumping jack
  • 5 dips
  • 8 pushups
  • 30 seconds of high knees (alternative)
  • 35 seconds of mountain climbers
  • 15 seconds plank 

Saturday: HIIT Day

High-intensity interval training is important for every beginner to boost cardio and stamina. When it comes to fat loss, HIIT sessions are very efficient. 

4 rounds of: 

  • 45 seconds non-stop walk
  • 15 seconds sprint 

1 round of:

  • 30 seconds sprint
  • 1 min and 30 seconds walk plus recovery 

Repeat these round exercises twice. 

Sunday: Rest Day

Be happy. You get two days’ rest as a beginner. 

Bottom Line

Calisthenics is very effective when performed regularly. This weekly guide will help you lose weight, burn fats, and keep yourself fit and active. Follow the weekly guide and start your workout session as an early riser as soon as possible. Effective usage of the guide will bring better results to your mind and body. You can begin your Calisthenics Training Today! 

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