If you want to work but do not attend the gym, calisthenics is the best option. This four-week calisthenics workout plan for beginners focuses on bodyweight exercises and can be done anytime and anywhere. It is intended to introduce you to basic movements.
New challenges will be added after you begin to make progress. Using this guide, you will gain strength and stamina and establish a calisthenics exercise schedule for beginners, which you can conveniently incorporate into your daily activities.
Week 1: Building the Foundation with Essential Calisthenics Workout Plan for Beginners
During the first week, attention will be given to the primary and essential calisthenics workout plan for beginners to strengthen, basically the preparatory stage.
By performing these simple movements, such as push-ups, squats, and planks, you will gain the required skills and form for more advanced calisthenics routine actions in the future. This week is about building a core for calisthenics.
Push-ups: The most useful upper body developing exercise plan for beginners
Performing a perfect push-up during Week 1 is necessary because a calisthenics workout plan for beginners is the most crucial element of upper body strength in a calisthenics routine. If the exercise is challenging, do not hesitate to start with the more accessible version.
However, complete the sequence correctly by keeping the body straight and lowering it through the chest to the floor. Do three sets at a target of 10-15 repetitions with a controlled and mindful pace for each movement.
Squats: Strengthening the Muscles of the Lower Body
Squats are essential in developing the lower extremities’ strength and stability. Move on to a bodyweight squat while ensuring that the feet are at shoulder length and that the knees do not go over the toe line while going into a squat position.
Shaping is done in 3 sets of 15-20 repetitions for each movement, balancing and aligning the movement throughout the exercise sequence for a calisthenics workout plan for beginners.
Planks: Improving core strength and calisthenics program for novices
A plank hold builds trunk muscle for core stability, which is necessary for every calisthenics workout. Start with 20-30 seconds, and increase the time as you feel your strength lower.
For three sets, move back with rest between them and keep the body aligned from head to heel in a singular line.
Week 2: Ways to Make Your Calisthenics Training Program for Beginners More Challenging
In Week 2, the goal is to move out of your comfort zone by making your workout more difficult than before. The Basic calisthenics training plan learned in Week 1 will still apply, but this time, you will do more reps and set them to make them more intense on your muscles.
Aside from added volume, it exceeds the usual number of sets with pull-ups and dips. The calisthenics workout plan for beginners is ideal for upper body and core enhancement. Gradually adding to the weight means you will avoid stalling progress while reducing the chances of injuries.
Push-ups: Increasing the number of repetitions in performance for the entry-level calisthenics program
This week, focus on stressing your limits with push-ups by doing as many reps as possible in a single set fortnight your previous number of sets. If you could do three sets of 10 last week, aim for four sets of 12-15 this week.
Correct execution is required throughout the exercise, allowing you to position your body similarly while controlling actions. Such strategies in a calisthenics workout plan for beginners will enable you to gain weight in the right places and maximize performance efficiency.
Starting with pull-ups to build the upper body
Most people agree that pull-ups are one of the best calisthenics exercises for beginners for building up the upper body, especially the back, shoulders, and arms.
If that’s the case with you, begin with the assisted pull-ups with the help of a resistance band, or try only the negative part of the movement. Three sets of 5-8 repetitions are sufficient to begin with, increasing the intensity progressively.
Dips to strengthen the triceps for calisthenics workout plan for beginners
Dips also work well for the triceps and shoulder muscle groups. First, a simple version can be performed utilizing parallel bars or a stable chair.
Concentrate on performing three sets of eight to ten repetitions, and try to control your body while lowering it. This exercise will be essential to developing the strength required for other higher-level calisthenics.
Week 3: In Your Calisthenics Workout Plan for Beginners and to Get More Enjoyment Out of It
In Week 3, the same exercises should not be completed, as this is the time to introduce new workouts and their variations into the calisthenics cycle. This not only helps to make the workouts fun but also enhances the muscles worked.
Push-up variations, lunges, and side planks will ensure that you are progressive in gaining strength without stagnation.
Getting The hang of different push-up types for the first-time calisthenics workout plan
Different push-up variations are a fantastic way to exercise other muscle groups and ensure that your upper body exercises are well-spent to a calisthenics workout plan for beginners. This week, incorporate three push-up variations: wide grip, diamond, and incline.
Perform three sets of 8–12 repetitions of each. Always pay attention to proper form to make the most of each variant.
Step-ups And All The Other Lunges Get To You, Every Blog Single Time
Lunges must be included in your exercise routines. Targeting the lower body muscles for the lunges is fun and very effective in strengthening and balancing the muscles.
Begin with forward lunges, ensuring that your knee is still aligned with your toes as you move forward. Perform three 10-12 repetitions on each leg’s forward lunge and work out steady-tempered steps.
Combating Core Weakness with Side Plank Variations
This week, side plank variations have been added to focus more on the core. These engage the obliques and promote better integration of the abdominal muscles.
Start with three side plank holds, left and right arm, for 15-20 seconds, and increase the time as strength improves. Complete three sets while aligning the body and bracing the core.
Week 4: Strength and Conditioning 4: Getting the Basics Right and Putting Them Together for Bodyweight Training for Newcomers
The week focuses on getting the basic exercises right and how they are put together in elaborate full-body training. This week is about the things you have practiced for the past three weeks, and it is about ensuring that all or most of the form, strength, and endurance you have been able to develop is at its peak.
When you combine two or more exercises into full-body routines, your body has no better time than this, making you more efficient at testing in other ways. This is the last phase in the preparation you have to do for a more complex calisthenics workout plan for beginners.
Super Set: Push-Ups and Planks for Strengthening the Upper Body and Core
First, you can attempt to perform push-ups and then hold a plank for an all-in-one workout that engages the core and upper body. Do as many push-ups as possible in a set and hold a plank for a while.
Do this for three sets, maintaining perfect form throughout. This combination allows and prepares you for intermediate levels of calisthenics, i.e., endurance and stability.
Full-body workouts with squats for a beginner-friendly bodyweight workout plan
Build the lower extremities, core muscle group, and stability as you integrate the basic movements of squats and lunges into full-body training routines. Do a round of squats, and then do a round of lunges with the opposite leg.
Finish three rounds of this combination while concentrating on the flow of the movements. This strategy builds the lower body and develops coordination and functional fitness.
Preparing for Advanced Moves with Dips and Pull-Ups
At the end of this four-week cycle training, dips and pull-ups are two exercise variants that would best assist you in building strength and preparing for more complex calisthenics exercises.
Do three sets of these well, paying attention to the technique in a calisthenics workout plan for beginners. These will advance upper body strength, further straining the body in preparation for advanced training in the subsequent phases.
People Also Ask
Can we do calisthenics and gym together?
Yes, you can perform a calisthenics workout plan for beginners at the gym together. Combining the two enhances flexibility and the functional strength of body weight exercises while aiding in muscle development with weights. This method obtains fitness function and improves overall performance.
Is a calisthenics workout plan for beginners suitable?
Calisthenics is perfect for any beginner who wants to engage in body-building exercises. They involve adjusting body weight, developing a sturdy base, enhancing flexibility, and not requiring equipment.
Should you do calisthenics before weight training?
Of course, warm up your muscles before weight training with calisthenics, as this enhances performance and minimizes the likelihood of injuries.
Which workout is best for calisthenics?
Calisthenics workouts include push-ups, squats, dips, planks, and lunges. These basic exercises work all the calisthenics workout plan for building muscle and developing strength, stamina, and flexibility.
Conclusion
Your ability to adhere to this four-week calisthenics workout plan for beginners is impressive. You’ve established the basic level, stepped up the intensity as you went on, survived various workouts, and acquired the fundamental skills.
Looking back on your progress regarding strength, endurance, and confidence in yourself, be content with these attributes. In these four weeks, you have assimilated skills that enable you to perform more challenging calisthenics exercises.
As you learn new exercises and make them more complicated, you must seek to make your body adapt. Finally, remember that everything requires persistence; the results will certainly come.
