28-Day Calisthenics Challenge: Push Your Limits with Bodyweight Exercises

Are you ready to transform your body using just your bodyweight? This 28-day calisthenics challenge is designed to target different muscle groups each day, helping you build strength, endurance, and flexibility. The workout plan is structured to be repeated over four weeks, with each day focusing on a specific type of exercise.

How to Follow the Challenge

The plan is divided into a 7-day workout cycle that you will repeat over four weeks. Each day targets different muscle groups with push, pull, core, and leg exercises. Stick to the routine, push yourself, and see amazing results by the end of the 28 days.

Day 1: Push Day (Upper Body Strength)

Focus: Chest, Shoulders, Triceps

Exercises:

Push-Ups: 4 sets of 12-15 reps
Pike Push-Ups: 3 sets of 10-12 reps
Tricep Dips (on a chair or bench): 3 sets of 12-15 reps
Shoulder Taps: 3 sets of 30 seconds

Day 2: Pull Day (Back and Biceps)

Focus: Back, Biceps

Exercises:

Inverted Rows (using a table or low bar): 4 sets of 10-12 reps
Pull-Ups (if available): 3 sets of 6-8 reps (use assisted variations if needed)
Chin-Ups (if available): 3 sets of 6-8 reps
Superman (Back Extensions): 3 sets of 15 reps

Day 3: Core Day (Core Strength)

Focus: Abs, Obliques

Exercises:

Plank: 4 sets of 30-45 seconds
Bicycle Crunches: 3 sets of 20 reps per side
Leg Raises: 3 sets of 12-15 reps
Russian Twists: 3 sets of 20 reps per side

Day 4: Leg Day (Lower Body Strength)

Focus: Quads, Hamstrings, Glutes, Calves

Exercises:

Squats: 4 sets of 15-20 reps
Lunges: 3 sets of 12 reps per leg
Glute Bridges: 3 sets of 15 reps
Calf Raises: 3 sets of 20 reps

Day 5: Active Recovery Day (Mobility and Flexibility)

Focus: Stretching, Light Cardio

Exercises:

20-30 minutes of light cardio (walking, jogging, cycling)
Full-body stretching routine: 20 minutes (focus on tight areas)
Yoga flow or mobility exercises: 10-15 minutes

Day 6: Full Body Day (Endurance and Strength)

Focus: Overall Body Strength

Exercises:

Burpees: 3 sets of 10-15 reps
Jump Squats: 3 sets of 15 reps
Push-Ups: 3 sets of 15 reps
Mountain Climbers: 3 sets of 30 seconds
Plank: 3 sets of 30-45 seconds

Day 7: Rest Day

Focus: Recovery

Instructions:

Complete rest day. Focus on hydration, nutrition, and mental relaxation.

Repeat the Cycle

Repeat this workout plan each week for four weeks. As you progress, you can increase the intensity by adding more reps, sets, or duration to each exercise. Consistency is key, so stay committed, and you’ll see significant improvements in your strength, endurance, and overall fitness.

Stay motivated and remember to listen to your body. If you need extra rest, take it. The goal is to challenge yourself while building a sustainable fitness habit. Good luck with your 28-day calisthenics challenge!