Calisthenics is an excellent way to build strength and endurance without needing fancy equipment. This 4-week workout plan is designed for beginners looking to develop full-body strength while improving flexibility and coordination.
Each week will focus on basic bodyweight movements, gradually increasing in intensity and volume. By the end of the plan, you'll have built a strong foundation to tackle more advanced exercises.
In the first week, you'll focus on mastering foundational calisthenics exercises with proper form. Aim for 3 workout sessions spaced throughout the week.
Exercises:
Push-ups (3 sets of 8-10 reps)
Targets chest, shoulders, and triceps. Focus on keeping a straight line from head to heels.
Squats (3 sets of 10-12 reps)
Builds strength in quads, hamstrings, and glutes. Ensure your knees track over your toes.
Plank (3 sets of 30 seconds)
Strengthens the core. Keep your body in a straight line, engaging your abs and glutes.
Lunges (3 sets of 8-10 reps per leg)
Improves leg strength and balance. Step forward and lower your back knee to just above the floor.
Superman Hold (3 sets of 20 seconds)
Works the lower back. Lie on your stomach and lift your arms and legs, holding the position.
Tip: Focus on controlling your movements and perfecting your form.
Now that you've gotten comfortable with the basics, Week 2 increases the volume of work while adding a few new exercises.
Exercises:
Push-ups (4 sets of 10 reps)
Increase your reps to build endurance in your upper body.
Squats (4 sets of 15 reps)
Add more reps to your squats to push your lower body endurance.
Plank (4 sets of 40 seconds)
Extend your hold time to continue developing core strength.
Mountain Climbers (3 sets of 20 seconds)
Engage your core and work on your cardio with this fast-paced movement. Alternate bringing your knees to your chest in a plank position.
Reverse Lunges (3 sets of 10 reps per leg)
Add variety to your lunges by stepping back, which targets the glutes.
Tip: Perform the exercises with slow and controlled movements to maximize muscle engagement.
By Week 3, you should feel more confident in your form, so it's time to introduce some more intense exercises.
Exercises:
Push-ups (4 sets of 12-15 reps)
Challenge your upper body with higher reps.
Pike Push-ups (3 sets of 8-10 reps)
This advanced push-up variation works your shoulders. Keep your hips high and lower your head toward the floor.
Jump Squats (4 sets of 12 reps)
Add a plyometric element to your squats by jumping explosively at the top.
Plank (4 sets of 50 seconds)
Continue increasing your plank hold time to build core endurance.
Side Plank (3 sets of 20 seconds per side)
Targets your obliques. Hold your body in a straight line with your elbow under your shoulder.
Tip: Push yourself, but keep your form consistent to avoid injury.
The final week of the plan pushes you to your limits with a combination of strength and cardio.
Exercises:
Push-ups (4 sets of 15-20 reps)
Push yourself to do as many reps as possible while maintaining proper form.
Burpees (3 sets of 10 reps)
A full-body movement that adds cardio to your routine.
Squats (5 sets of 20 reps)
By now, your lower body should be strong enough to handle high-volume squats.
Plank (4 sets of 60 seconds)
You've worked up to a full minute. Hold steady and focus on keeping your core tight.
Plank to Push-up (3 sets of 10 reps)
Transition from a plank to a push-up position, working your core and upper body at the same time.
Tip: At the end of the week, test yourself by doing a maximum rep set for push-ups and squats.
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