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Beginner Calisthenics Routine

The document outlines a beginner calisthenics routine designed for 3-4 sessions per week, each lasting 30-40 minutes. It includes specific exercises for push, pull, legs & core, and rest days, along with guidelines for warming up, resting, and progressing. The routine emphasizes consistency and mastering basic movements before increasing intensity or complexity.

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rahulbhowmik072
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1 views2 pages

Beginner Calisthenics Routine

The document outlines a beginner calisthenics routine designed for 3-4 sessions per week, each lasting 30-40 minutes. It includes specific exercises for push, pull, legs & core, and rest days, along with guidelines for warming up, resting, and progressing. The routine emphasizes consistency and mastering basic movements before increasing intensity or complexity.

Uploaded by

rahulbhowmik072
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Beginner Calisthenics Routine

3-4x per week, 30-40 minutes per session

Day 1 — Push (Chest, Shoulders, Triceps)


Exercise Sets Reps / Duration

Push-ups (knee push-ups if needed) 3 8-12 reps

Pike push-ups 3 6-10 reps

Tricep dips (chair/bench) 3 8-12 reps

Plank shoulder taps 3 20 reps (10 each side)

Day 2 — Pull (Back, Biceps)


Exercise Sets Reps / Duration

Pull-ups or negative pull-ups 3 5-8 reps (or max)

Inverted rows (table/low bar) 3 8-12 reps

Superman holds 3 15-20 sec

Doorframe/towel rows (if no bar) 3 10-12 reps

Day 3 — Rest or Light Activity


Exercise Sets Reps / Duration

Walk - 20-30 min

Stretching / mobility work - 10-15 min

Day 4 — Legs & Core


Exercise Sets Reps / Duration

Bodyweight squats 3 15-20 reps

Lunges 3 10 reps per leg

Glute bridges 3 15 reps

Plank 3 30-45 sec hold

Bicycle crunches 3 20 reps


Day 5 — Full Body / Rest
Exercise Sets Reps / Duration

Optional light full-body circuit, or rest - -

Rules to Follow
● Warm up 5 min before each session (jumping jacks, arm circles, leg swings)
● Rest 45-60 sec between sets
● Stretch for 5-10 min after each session — helps with biceps/triceps stiffness
● Progress by adding reps before adding difficulty (e.g., master 3x12 push-ups before trying decline push-
ups)
● If a movement is too hard (e.g., pull-ups), use the easier variation listed until you build strength
● Stick with this for 3-4 weeks before increasing intensity or switching exercises — consistency matters more
than variety early on

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