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    Calisthenics Guide

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    h47tkxhj8n

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    © All Rights Reserved
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    Calisthenics Guide

    Uploaded by

    h47tkxhj8n
    8 views2 pages

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    Copyright:

    © All Rights Reserved
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    Download as docx, pdf, or txt
    8 views2 pages

    Calisthenics Guide

    Uploaded by

    h47tkxhj8n

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Beginner-Friendly Calisthenics Guide: 0 to 100

    Week 1-2: Foundation


     Goals: Establish basic strength and form.
     Exercises:
     - Push-ups (3 sets of 5 reps)
     - Squats (3 sets of 10 reps)
     - Plank (3 sets of 20 seconds)
     - Lunges (3 sets of 8 reps per leg)
     - Glute Bridges (3 sets of 10 reps)
     - Sit-ups (3 sets of 10 reps)

    Week 3-4: Build Strength


     Goals: Increase reps and time to build strength.
     Exercises:
     - Push-ups (3 sets of 10 reps)
     - Squats (3 sets of 15 reps)
     - Plank (3 sets of 30 seconds)
     - Lunges (3 sets of 12 reps per leg)
     - Glute Bridges (3 sets of 15 reps)
     - Sit-ups (3 sets of 15 reps)

    Week 5-6: Intermediate Strength


     Goals: Introduce more challenging variations and increase volume.
     Exercises:
     - Diamond Push-ups (3 sets of 10 reps)
     - Jump Squats (3 sets of 10 reps)
     - Side Plank (3 sets of 20 seconds per side)
     - Bulgarian Split Squats (3 sets of 10 reps per leg)
     - Single-Leg Glute Bridges (3 sets of 12 reps per leg)
     - Russian Twists (3 sets of 20 reps)

    Week 7-8: Advanced Beginner


     Goals: Continue progression with increased intensity.
     Exercises:
     - Decline Push-ups (3 sets of 10 reps)
     - Pistol Squats (3 sets of 5 reps per leg, assisted if needed)
     - Plank with Shoulder Taps (3 sets of 20 taps)
     - Walking Lunges (3 sets of 15 reps per leg)
     - Hip Thrusts (3 sets of 15 reps)
     - Leg Raises (3 sets of 12 reps)
    Week 9-10: Strength and Endurance
     Goals: Improve endurance along with strength.
     Exercises:
     - Clap Push-ups (3 sets of 8 reps)
     - Jumping Lunges (3 sets of 12 reps per leg)
     - Extended Plank (3 sets of 40 seconds)
     - Box Jumps (3 sets of 10 reps)
     - Single-Leg Deadlifts (3 sets of 12 reps per leg)
     - Bicycle Crunches (3 sets of 20 reps)

    Week 11-12: Advanced Calisthenics


     Goals: Master advanced calisthenics exercises.
     Exercises:
     - Archer Push-ups (3 sets of 8 reps per side)
     - One-Legged Squats (3 sets of 5 reps per leg)
     - Plank with Leg Raises (3 sets of 20 reps)
     - Plyometric Squats (3 sets of 12 reps)
     - Nordic Curls (3 sets of 10 reps)
     - V-Ups (3 sets of 15 reps)

    Tips for Progression and Avoiding Plateaus


    1. 1. Increase Reps and Sets: Gradually increase the number of repetitions and sets as you
    get stronger.
    2. 2. Add Variations: Introduce different variations of exercises to target muscles
    differently.
    3. 3. Use Slow Negatives: Slow down the negative (lowering) phase of the movement to
    increase time under tension.
    4. 4. Incorporate Holds: Add isometric holds at different points in the exercise (e.g., hold
    the bottom of a squat).
    5. 5. Mix Up Workouts: Change the order of exercises or mix different exercises to keep the
    workouts interesting.
    6. 6. Focus on Form: Ensure you maintain proper form to avoid injury and maximize
    effectiveness.
    7. 7. Increase Intensity: Reduce rest time between sets or add more challenging exercises.
    8. 8. Track Your Progress: Keep a workout journal to track your progress and make
    adjustments as needed.

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