CALISTHENICS ROUTINE

The wild cat

It is a routine to work all the muscles of the body, specifically the

back area. The intensity of this routine is 2 to 4 times a week and the
The warm-up should be about 5 minutes, including mobility.
articulating and increasing body temperature. This routine will include a 45 second break.
seconds between each exercise and 3 minutes between rounds or full sets. The total of
The series to be performed is 4. The exercises in each series are as follows:

Planks: maximum possible repetitions.

Squats: 8 repetitions.
Lunges: 8 repetitions on each side.
Push-ups: 8 repetitions.
Leg raises: 8 repetitions.
Mountain climber: maximum possible repetitions.
Push-ups in Pica: 8 repetitions.

ABS of the armadillo

It is a routine to work the abdomen very easily. This routine consists of

3 sets without rest between exercises and 2 to 3 minutes of rest between sets
completed. The exercises are as follows:

Bicycle kicks: 20 seconds.

Right side plank: 20 seconds.
Left side plank: 20 seconds.
Plank: 20 seconds.
Isometric Superman: 10 seconds.

Gorilla apprentice

This easy difficulty routine is designed to work on the chest and triceps. It is the same
It consists of a total of 4 exercises with a rest of 30 seconds between each of them and
a repetition of 3 sets with a rest of 1:30 minutes. These are the exercises to be performed:

Funds raised in the bank: 10 seconds.

Diamond push-ups: 10 seconds.
Funds in banks: 15 seconds.
Standard push-ups: 10 seconds.

Anthony's Routine
It is a special routine to work on the legs and is of easy difficulty. It consists of
from a total of 4 exercises, with no rest between them, which should be repeated in 5 sets, with
3-minute rest between each of them. The exercises are as follows:

Bulgarian squat: 5 slow + 5 fast.

Jump squat: 10 repetitions.
Sumo squat: 10 repetitions.
Wall squat: 30 seconds.

Training design
REPETITION
EXERCISE SERIES S RIR REST

FLEXIONS 3 10-20 2 at least a minute and a half

REMO 4 10-20 2 at least a minute and a half

INVERTED

PIKE PUSH 3 10-20 2 at least a minute and a half

UPS

FLEXIONS 3 15-20 1 at least a minute and a half

DIAMOND

REPETITION
EXERCISE SERIES S RIR REST

DOMINATED 4 4-8 2 at least a minute and a half

eccentric
S (4")
 REPETITION
EXERCISE SERIES S RIR REST

REMO 4 10-20 2* at least a minute and a half

INVERTED
WITH MYO-
REP

FLEXIONS 3 10-20 2 at least a minute and a half

DECLINED

TIGER PUSH- 3 10-20 1 at least a minute and a half

UPS

The training routine is designed to be done two or three times.

times a week. If we want to do it three times simply
we will alternate the training sessions, that is, one week we can
do training A, training B and training A for
finish. Instead, the following week we would start with the
Training B and we would continue the sequence.

The ideal would be to leave a day of rest between such training sessions.
a good schedule would be Monday, Wednesday, and Friday or
Tuesday, Thursday and Saturday.

Remember that to do pull-ups you will need a bar,

preferably in a high place and with space. Stated in a way
more direct: a pull-up bar that is placed in the
The door frame is never a good option.
Training and Routines
Calisthenics for Beginners
22/04/2018

Calisthenics training encompasses a series of training routines and

various physical exercises that are focused on performing movements of
the muscles instead of resorting to power exercises and overexertion. It is
for that reason it is one of the best exercise routines that is
can be done at home since it does not require any type of equipment
specific training, so it has become one of
the most popular training routines today. Their efficiency
it is so high that it is very popular among singers because it helps to
exercise the diaphragm without unnecessary effort.
Index[show]

Lacalistenia is a training system based on the execution of

movements using body weight, are generally movements
quite natural activities such as running, climbing, doing squats and push-ups...
the good thing about this type of training is that in addition to being able to achieve
a good physical condition is that it is quite fun and enjoyable.
Therefore, taking into account their benefits and limitations, the routines of
calisthenics are designed for a person to achieve development of
a person dedicated to the world of Fitness, such as a bodybuilder,
but rather achieve a body referred to as athletic, toned... or like
you prefer to call it.
Among the main benefits of calisthenics routines is that this
training method can be practiced almost anywhere such
like parks, in your own home, in a gym... since only
you need motivation, your body, and at most, a pull-up bar... or something like that
to grab you.
You may also be interested in: The best weighted vests for your
calisthenics training
So we can define calisthenics as a set of
full body exercises focused on developing physical strength
resistance, flexibility and agility in addition to helping to lose fat thanks to
the contraction of muscle groups in such a way that they cause our
body adopts a correct alignment which prevents flaccidity, improves the
posture and define the outline of the body.

The methodology and techniques used by the routines of

calisthenics training turns it into a series of exercises
ideal for everyone regardless of their training level, since not
limits the age or if one suffers from certain conditions such as scoliosis,
hernias, joint disorders, and even disability due to not causing
negative impacts on the body while allowing to gain muscles
relative ease. In fact, some movements that can be seen in certain
sports like hitting in baseball or the golf swing are part of
calisthenics routine for being natural movements that require effort
in a set of a specific series of muscles.
You may also be interested in: The best resistance bands for your
calisthenics training
Currently, the calisthenics routine is an essential part of many.
professional athletes, semi-professionals, amateurs and beginners for
the great benefits it brings in terms of the following factors:

Calisthenics training can be done practically in

any place without requiring special equipment for it.
It is a completely functional training routine, already
that allows you to lose fat and gain muscle while increasing
flexibility.
Increase the equal load distribution on the
muscles thanks to the common movements of a group
specific muscular.
Calisthenics training routine practiced from
regular form enhances physical aspects such as:
agility, strength, endurance, speed, and flexibility.

What do calisthenics routines consist of?

With the previous explanation, you should be able to get an idea.
Calisthenics routines consist of performing exercises that
they can do with their body weight, so in all of them it is common to see
the constant use of exercises such as push-ups, crunches
abdominales, pull-ups, squats...
You might also be interested in: If you are thinking about starting to practice the
calisthenics, here you have all the information related to the bars of
pull-ups
As a person progresses from a calisthenics routine
for beginners to higher levels, you can start adding exercises
specials, often referred to as "tricks", such as the human flag,
front levers, body levers... which are quite striking and impressive
to see when they are correctly executed, although for the same reason,
they are not easy to achieve and require progress and a lot of work,
so it will be impossible for you to be able to do them if you have never
calisthenics trained.
But everything has a beginning, and what better way to begin than
providing a calisthenics routine for beginners so that from this
way, you can start your journey in this wonderful world.

What is needed to start doing the

calisthenics training routines?
The most important thing to practice calisthenics is our own body already.
that with it a series of exercises can be completely performed
functional with just using our own weight, since just
make repetitive sequences of movements or simple exercises like the
pull-ups, jumps or planks we will start to gain muscles and lose
weights quickly while the body is sculpted. Although to increase
the training range, many athletes include in their routine
calisthenics bars, gym rings or balls for exercising and even
wooden boxes to increase the variety of your training, since
Calisthenics is so versatile that the limit of training is set by you.
our imagination.

Crossfit vs. Calisthenics.

Another very common doubt that arises among those who wish to follow a routine
whether they should start practicing crossfit or not
practicing calisthenics routine. We must emphasize that crossfit within
its training structure takes many basic principles from the
calisthenics among them the control and mastery of posture, so if one
Start practicing calisthenics routines, you will have the same performance.
within crossfit.

Calisthenics exercises for beginners

The best thing about calisthenics training is its ease and practicality.
characterizes, since we can practice it anywhere without having to go to the
gym or a sports complex, as you can do calisthenics
from the comfort of home without having to acquire
expensive equipment and regardless of physical condition, age or sex.
At first, it may seem somewhat complicated to lift our own weight,
but like in all sports disciplines, the exercises for
beginners in calisthenics should be done gradually so that the
muscular system can control its own weight with gentle exercises that
allow to strengthen the abdominal and dorsal structure in order to prevent injuries.

Calisthenics at home for beginners

To achieve satisfactory results while practicing calisthenics routines there are
to dedicate a lot of time in a way that one can master the
basic principles of it and in that way progress towards others
routines that allow us to make the most of improving our condition
physics. Therefore, the best way to achieve these goals is to do
calisthenics at home, since the lack of time or money is not an excuse for
to have excellent physical condition, since in fact at home one can
count on several elements that will be very helpful to us during
these training routines.

Accessories for doing calisthenics at home

for beginners
While calisthenics training emphasizes using one's own
body weight, much more results can be obtained
satisfactory if combined with a weekly exercise routine at home
calisthenics with these accessories that we will name below:
Pull-up bars: they are a type of bars that can go
anchored on a wall or on the door frame. They
they are used to practice pronated, supinated, and neutral grip.
Gymnastics rings: without a doubt, they are the favorites of many
practitioners of calisthenics training and who possess
an amazing versatility that allows for making backgrounds, push-ups,
pull-ups, false grip and street workouts without counting that
allows for countless variations of routines
training
TRX: they are very similar to gymnastic rings, but with the
difference between that serve to learn to control
 our own weight when performing the routine of
calisthenics because it serves as support for exercises
unilateral.
Ab Wheel: another favorite for doing calisthenics at home for
beginners since it allows to lose weight and gain muscles
in the abdominal area with absolute comfort and ease.
Jumping rope is essential for increasing the
resistance and flexibility in calisthenics training
because it allows many options for routines of
training in terms of jumps.
Russian weight: another essential in the routine
calisthenics because it allows performing auxiliary grip exercises,
it is used to carry out training routines to strengthen the
abdominal area and to boost metabolism.
Parallel bars: they are perfect complements for
perform training routines that require a lot
repetitions like squats, or push-ups.
Weighted vests: these equipment are ideal for when you
I want to take the next step in calisthenics routine.
It consists of an exercise vest that has small
weights that allow you to add more intensity to the exercises.

How to do calisthenics from scratch?

First of all, to start calisthenics, you have to take it easy, already
First, concise objectives should be outlined according to what we
we have proposed, whether to lose weight, maintain figure or gain
muscles. In addition, the calisthenics routine is something that requires
a lot of patience, consistency, perseverance, and above all things of
a lot of discipline.

Before getting into the specifics of the calisthenics routine, it is important to have
consider the key exercises of it since there are
a lot of variants and this can be very confusing for the
beginners when creating a basic calisthenics routine that is suitable for them
very useful, since each of these exercises should put to
work different muscle groups evenly making it
strength, resistance, and ability increase rapidly.
Push-ups or press-ups: this is an exercise that involves
to work on the set of the major and minor pectorals, the
frontal and posterior deltoids as well as the triceps
simultaneously for greater muscle toning in addition to the
stimulate the circulatory system.

Squats, cucliclas or squats: this exercise is special for

tone and increase the muscle mass of the quadriceps, the
glutes, the lower muscles of the tibia and fibula, the part
inside of the thighs, the hips, and the calves.
Chin-up, pull-up or bar elevation: works with the
dorsal muscles, the biceps, the rhomboid muscles and
trapezoids, the forearms and the muscles of the hands.

Leg raises: work the muscle complex

abdominals, oblique muscles, intercostal muscles, the
grip muscles, the frontal muscles of the hip, the
quadriceps, the sartorius quadriceps, the serratus, and the diaphragm.
Bridges: work with the muscles of the lower part of
the back, the rear part of the hips, the muscles
hamstrings and biceps.

Handstand: works the triceps, the shoulder girdle, and the

shoulder muscles, trapezius muscles, forearms
the hands and the fingers.
It is of utmost importance to master these six fundamental exercises to
achieve maximum effectiveness in the results of practicing the basic routine
of calisthenics, since this will also help to master other techniques as well
advanced like street workout which includes exercises such as the planche
or the human flag that requires our body to move precisely
in a controlled manner to be able to correctly support our own
hold complicated angles without hurting ourselves due to the
prolonged exposure to the same.

5-day calisthenics routine for beginners

Every training routine is divided into 3 levels, which are
Principiantes,IntermediosyAvanzados.
As a general rule, anyone who has been in the position for less than 1 year
constant training is for beginners. If you have been training for 1 to 3 years
constant training, you are considered intermediate and if you have more than 3
Years of constant training, you are considered an advanced user.

However, the above explanation does not take into account the level of the
person, that is to say, for example, you may have been training for 5 years, but you have
you have developed bad habits, you have not maintained a good diet... Therefore,
you can have the physical development level and skill of a person
beginner.
It can also happen the other way around; you may have been training for 6 months but be
a physical marvel and you have a very high level of physical development and skill
superior to a veteran.

Apart from the level, the routines are also usually divided by groups.
muscular, that is, that each day a different muscle group is worked on,
Although there are quite a few routines that work the whole body daily.

In our beginner calisthenics routine, we will follow an approach of

concurrent training, that is to say, training will be carried out
purely with calisthenics exercises, while on other days it will be carried out
a combination of aerobic and calisthenics exercises, this will help us to
improve in addition to our strength and skill, our aerobic capacity, the
which will be of great help to us in carrying out more training routines
demanding.
Without further ado, let's get to it:

Days 1, 3, and 5 – Calisthenics

AFAP system (As Fast As Possible), will be given
several laps around the following circuit, you must complete the circuit as quickly as possible
as it is possible for you. Between 5 to 15 repetitions will be performed per exercise.

1. Reverse row with hands together (optional Parallel Bars)

2. Push-ups (optional Elastic bands)

3. Pull-ups (optional Pull-up Bar)

4. Parallel funds (optional Funds)

[Link] knee raises (Optional pull-up bars)

6. Hindu Push-ups (Optional Mat for Floor)

7. Squat jumps
Days 2 and 4 – Aerobics
1. Race with calisthenics, see progression below

Routine instructions
We will progress in 6-week periods for days 1, 3, and 5, the
the progression will be very simple:

Week 1 - 2 laps around the circuit

Week 2 - 3 laps around the circuit
Week 3 - 4 laps around the circuit
Week 4 - 2 laps around the circuit, but completing it in a
time less than that of week 1
Week 5 - 3 laps of the circuit, but completing it in a
time similar to week 1
Week 6 - 4 laps around the circuit, but completing it in a
time similar to that of week 2
The progression for days 2 and 4 will be as follows:

Weeks 1 and 2 - Run 5km but do 10 push-ups and 10

bodyweight squats every 5 minutes.
Weeks 3 and 4 – Run 6km but do 15 push-ups and 15
bodyweight squats every 5 minutes.
 Weeks 5 and 6 – Run 7 km but do 20 push-ups and 20
squats with body weight every 5 minutes.

Once the 6 weeks are over, take a week off during which
you will only train freely for 2 days. Once this is done, you can return to
perform another cycle of the routine, or perform a different routine.

It is very important to respect the progression, because if we don't go

increasing the stress we subject the body to continuously
over time, we will stagnate. As you can see, in order to carry
we should time our training for a correct progression.

How do I assign training days?

Each week has 7 days, there are 5 training days, you can distribute them.
as it best suits you and depending on your energy levels, for example, if
Race days feel lighter to you, you can incorporate them into the days.
that you feel more tired and thus the days when you notice yourself more
energy, you will be able to incorporate calisthenics training.

What can I do if I don't have materials.

to do an exercise?
In that case, there are numerous variations of each exercise, simply
find a variant that you can perform and that works in a way
similar to the exercise in question and replace it, remember that there are no exercises
magical.

What can I do if I can't one week?

train for 5 days?
In case you can only train 4 days, remove 1 of the days from
run training, if you can only train 3, remove the two days of running.
Remember that it is the plan that must adapt to your life, not your life to the plan.
plan.

The best calisthenics routine for beginners

The training routines that make up calisthenics for
beginners understand 4 well-differentiated levels which are level 0,
level 1, level 2, and level 3. To switch from one level to another, it is recommended to
do it monthly or until it is deemed appropriate to increase the
intensity of calisthenics training.

Regardless of the level to practice, one must carry out some of the
following warm-up routines in order tomaximize performance of
body at the time to start calisthenics.

Warm-up routine 1:
3 rounds of 30 seconds each of:

Stretching upwards.
 Circles with arms forward and backward, small and
big.
Forward and backward stretching.

Warm-up routine 2:
3 rounds of 30 seconds each of:

Steam engine.
Trunk rotation exercises.

Warm-up routine 3:
Slow pace cardio.
4 rounds of 5 classic squats.
5 Multidirectional leg bends.
5 alternating lunges.

Level 0 of basic calisthenics routine - No equipment.

Repeat the circuit 4 times for 3 days a week.

Rest between exercises: 45 seconds.

Rest between laps of the circuit: 3 minutes.

1 Maximum strength board

8 Squats
8 lunges per leg
8 Push-ups
8 Leg raises lying down
1 maximum set of Mountain climbers
8 Push-ups in Pica

Level 1 of basic calisthenics routine - Full Body

Repeat the circuit 3 times for 3 days a week.

Rest between exercises: 60 seconds.

Break between laps of the circuit: 4 minutes.

3 Supine Pull-ups. (Optional material: Bar for doing)

pull-ups
30 seconds of Wall Sit.
 12 Funds on chair / bench. (Optional material Parallel bars ||
Everything you need to know before choosing your parallel bars
8 Squats.
8 Push-ups.
2 pronated pull-ups. (You will also need a bar)
pull-ups, you can also find them in any park
of calisthenics
3 Knee raises hanging from a bar.
7 Push-ups with elevated feet. (To increase the level
you can always use an elastic band like this one)

Level 2 of basic calisthenics routine - Realistic Beginner

beginner full body routine for home

 beginner pull push routine
Repeat the circuit 4 times for 3 days a week.

Add 1 or 2 repetitions to each exercise for each week that passes.

Rest between exercises: 40 seconds.

Break between laps of the circuit: 3 minutes.

5 Supine Pull-ups.
5 Funds in parallels.
3 Pronated pull-ups.
10 Push-ups.
5 Hanging knee raises.
8 Jump squats.
7 inverted oars.

Level 3 of basic calisthenics routine - Basic Beginner

Repeat the circuit 4 times for 4 or 5 days a week.

Rest between exercises: 30 seconds.

Rest between laps of the circuit: 5 minutes.

7 Supine Pull-ups. (opt. Pull-ups at home)

6 Funds in parallel. (funds)
5 Pronated Pull-Ups.
15 Push-ups. (optional grips)
5 Leg raises to the bar.
9 Jump Squats.
15 inverted row.

Chest routine

Beginner chest routine

 Beginner chest and cardio routine

ruti
for beginners chest and cardio 2

Triceps routine
 beginner triceps routine
Shoulder routine

beginner shoulder routine

Beginner back and biceps routine

 Beginner routine back biceps

Leg Routine

beginner leg routine

 R
beginner leg routine

Abdominal routine

beginner abdominal routine

Calisthenics routine to do at home
As you may have seen, not all calisthenics routines are the same in
difficulty or in strength, so it seems appropriate to us to make a division
between sessions for beginners, for intermediates, and for advanced, both in
the choice of exercises as well as the number of repetitions for each
superseries.

So, let's go for it.

Basic calisthenics workout routine for beginners

Routine 1 (global)

Repeat the following circuit 6 times, leaving a 30-second rest in between.

exercises and 2 minutes of rest between circuits.

Necessary material:

Bar
Box or a chair for the push-ups

Exercises:

15 inclined push-ups
45 seconds of plank
60 seconds of jumping jacks
6 backgrounds with one leg
15 squats
10 Australian pull-ups
6 chin ups

Routine 2 (global)

Repeat the following circuit 4 times, allowing 45 seconds of rest in between.

exercises and 3 minutes of rest between circuits.

Necessary materials:

None
Exercises:

1 minute of plank
8 squats
16 lunges (8 for each leg)
8 flexions
8 leg raises on the floor
1 minute of climbers
8 mountain push-ups

Routine 3 (global)

Repeat the following circuit 3 times with a 20-second rest in between.

exercises and 3 minutes of rest between circuits.

Necessary material:

Bar

Exercises:

7 chin-ups with hands together

5 pull-ups
6 funds
15 push-ups
5 leg raises on the bar
9 jump squats
15 Australian pull-ups

Routine 4 (upper body)

Repeat the following circuit 5 times, resting for 30 seconds in between.

exercises and 4 minutes of rest between circuits.

Necessary material:

Bar

Exercises:

10 push-ups
 5 pull-ups
15 inclined push-ups
10 inclined chin-ups
5 negative chin ups
8 Hindu flexions

Routine 5 (upper body)

Repeat the following circuit 5 times, leaving 45 seconds of rest in between.

exercises and 2 minutes of rest between circuits.

Necessary material:

Bar and box

Exercises:

6 funds
4 declined flexions
6 push-ups
10 Australian pull-ups
8 Hindu flexions
8 mountain push-ups
30 seconds of side plank (15 seconds on each side)

Routine 6 (upper body)

Repeat the following circuit 4 times, leaving 30 seconds of rest in between.

exercises and 3 minutes of rest between circuits.

Necessary materials:

Bar and box

Exercises:

10 open push-ups
10 closed push-ups
8 declined flexions
10 classic push-ups
5 funds
 15 inclined push-ups
20 isometric push-ups

Routine 7 (lower body)

Repeat the following circuit 4 times, leaving 45 seconds of rest in between.

exercises and 3 minutes of rest between circuits.

Necessary material:

Low surface

Exercises:

10 squats
10 lateral lunges
12 ankle raises
20 lunges (10 on each side)
10 jump squats
20 seconds of duck walking

Routine 8 (core)

Repeat the following circuit 4 times, resting for 45 seconds between each.
exercises and 3 minutes of rest between circuits.

Necessary material:

Low surface

Exercises:

10 squats
10 lateral lunges
12 ankle raises
20 lunges (10 on each side)
10 jump squats
20 seconds of duck walking

Calisthenics workout routine for intermediates and advanced

Routine 1 (global)

Repeat 3 times if you are intermediate and 5 times if you are advanced the following
circuit leaving 45 seconds of rest between exercises and 3 minutes of
break between circuits.

Necessary material:

Bar

Exercises:

7 muscle ups
7 pull-ups
7 funds
7 sit-ups
7 jump squats
7 muscle ups

Routine 2 (global)

Repeat the following circuit 4 times if you are advanced, leaving 30 seconds of rest.
rest between exercises and 2 minutes of rest between circuits.

Necessary material:

Bar

Exercises:

1 minute of jumping jacks

30 push-ups
40 Bulgarian squats (20 per side)
15 dips + knee raises on the bar
10 leg raises
10 muscle ups
30 squats
10 chin ups

Routine 3 (global)
Repeat the following circuit 3 times if you are advanced, leaving 1 minute of rest.
rest between exercises and 4 minutes of rest between circuits.

Necessary material:

Barra

Exercises:

15 pull-ups
30 push-ups
6 muscle ups
10 L leg raises on the bar
20 diamond push-ups
10 mills on bar
30 squats
10 knees to chest on the bar with twist

Routine 4 (global)

Repeat the following circuit 4 times if you are advanced, leaving 10 seconds of rest.
rest between exercises and 2 minutes of rest between circuits.

Necessary materials:

Bar and box

Exercises:

12 pull-ups
30 sit-ups
20 backgrounds in chair
15 V-ups
15 isometric push-ups
10 chin ups
45 seconds of plank
15 squats
15 declined flexions

Routine 5 (global)
Repeat 3 times if you are intermediate or 5 times if you are advanced of the following
circuit leaving 20 seconds of rest between exercises and 3 minutes of
rest between circuits.

Necessary material:

Bar

Exercises:

150 meters of sprint

20 push-ups
12 backgrounds

10 negative chin ups

45 seconds sitting against the wall
8 Korean funds
10 pull-ups to the chest
5 L-sits
30 seconds of plank

Routine 6 (global)

Repeat this circuit 1 time.

Necessary material:

Bar

Exercises:

7 pike push-ups against the wall

15 open pull-ups
20 funds
10 chin ups
20 push-ups
6 leg raises to the bar
5 pistol squats
5 triceps with extension

Routine 7 (upper body)

Repeat the following circuit 3 times, leaving 40 seconds of rest in between.
exercises and 5 minutes of rest between circuits.

Necessary material:

Bar

Exercises:

5 handstand push-ups
20 declined flexions
20 diamond push-ups
40 sit-ups
15 funds
12 invested funds
5 superman push-ups
15 clapping push-ups

Routine 8 (upper body)

Repeat the following circuit 6 times with 10 seconds of rest in between.

exercises and 1 minute of rest between circuits.

Necessary material:

Bar

Exercises:

25 seconds of Tucked back lever

8 L-shaped pull-ups
12 squats to pin
10 dragon flags
15 mills on a bar
30 skin the cat

Routine 9 (upper body)

Repeat the following circuit 3 times with 30 seconds of rest in between.

exercises.
Necessary material:

Bar

Exercises:

20 pull-ups
20 open pull-ups
50 diamond push-ups
50 open push-ups
20 open chin-ups
10 muscle ups
20 backgrounds

20 closed pull-ups

Routine 10 (upper body)

Repeat the following circuit 3 times, allowing 10 seconds of rest in between.

exercises and 4 minutes between exercises.

Necessary materials:

Bar

Exercises:

10 foot raises to the bar

15 negative chin ups
20 diamond push-ups
15 closed chin-ups
15 open pull-ups
15 closed chin ups

Routine 11 (lower body)

Repeat the following circuit 6 times, taking a 30-second break in between.

exercises and 3 minutes between exercises.

Necessary material:

None
Exercises:

150 meters of sprint

25 jump squats
45 seconds of climbers
2 minutes of jumping jacks
60 seconds of duck walking
60 seconds of running on an incline path

Routine 12 (lower body)

Repeat the following circuit 4 times, allowing 30 seconds of rest in between.

exercises and 3 minutes between exercises.

Necessary materials:

Box

Exercises:

40 lunges (20 for each leg)

40 squats
40 Bulgarian squats (20 for each leg)
20 pistol squats (10 for each leg)
25 jump squats
30 alternating rockets your reverse version the jump plío
40 seconds of ankle raises (20 seconds for each leg)

How long does it take to complete each session of

training?

The exercises take about 45 minutes, maybe you

you find shorter routines of about 30 minutes. However,
you will also find others that are over an hour long, so get ready to
any challenge.
How many days a week should I train?

In the first four weeks, you should train four times a

week, taking Monday as the first day of the week, and giving a
rest day between each session, except for Fridays and Saturdays
what will happen when you train consecutively. That is: you will perform your
exercises on Mondays, Wednesdays, Fridays, and Saturdays.

However, remember that you can adapt the training yourself.

according to your needs. Three days of routine will be focused on working on the
strength, using your own body weight through exercises by
intervals and circuits. On the fourth day, you should dedicate it to cardio.
In the last two weeks, you will start training 5 days a week.
you can take from Monday to Friday to do this, although as you already
I mentioned, it will all depend on when you feel most comfortable. That said,

make sure to respect those 5 days and take a break of 2 days in between
week 5 and 6. The first four days will be focused on development of
the strength and the rest for cardio.

How much time should I rest between routines and circuits?

Generally, the rest times between each exercise are

specified, when this is not the case, then move quickly, but not
you are in a hurry. Remember that the execution technique is very
important and that's why you must make sure to carry it out perfectly.
In each circuit or set, try to take breaks of no more than 60 seconds.
seconds. Now, when moving from a circuit to a set, you should
rest for up to 3 minutes.

What happens if I can't stick to the training plan?

If you are having trouble adapting to the training plan, then

Make this adapt to you. It's not about skipping exercises, but doing it.
when you are ready. Remember that this routine is not for
beginners, so, watch out!

And the nutrition?!

If this is one of the questions that worries you the least, then perhaps
You should consider learning more about body muscle building.
Remember that the results you gain do not depend entirely on the
trainings, in fact, an effective body transformation plan
it has an 80% success rate, thanks to the diet. If you want to lose your
body fat percentage, you can read the article about definition
muscular. In addition, these listings may also be useful to you.
of animal origin and this other list of foods of origin
plant (listed with high protein foods).
What should I do during the warm-up?

Dynamic warm-up is the most recommended method for preparation.

the body in relation to the exercises. Remember to do everything properly.

correct, using continuous movements that allow for raising the

heart rate and gradually raise body temperature
and safe.

You can perform these warm-up sessions that I will outline for you next.
we describe.
 Warm-up 1:
3 rounds of 30 seconds each

. Jumping Jacks
. Instep Stretch;
Círculos with the arms (forward/backward,

small/large);
Trunk Rotation (right and left).

Warm-up 2:
3 rounds of 30 seconds each

. Steam Engine
. Trunk Rotation;
. Foam Roll IT Band and Quads (you will only be able to)

do it if you have the foam roll.

Warm-up 3:
Cardio at a slow pace;

4 rounds of 5x classic squats;

o5x Multi-direction Leg Swing;

Alternating Lunges.

Week 1
Day 1

Start with the Warm-up 1.

Make 5 series of:

 5x Push-up
10x Sit-up;
15x BW Squat -> Rest 30 seconds.

Make 3 series of:

10x Superman Back Extension;

10x Two Count Flitter Kick.
Day 2

Start with theWarm-up 2.

Make 6 series of:

12 Alternate Lunges (6 on each side);

6x Plank Walk-up;
6x Side Lunges;
6x Plank Walk-up.

Make 2 series of:

25x Leg Raises (lying on your back)

25x Sit-ups.
Day 3

Start with the Warm-up 2.

Perform 4 series of:

30 sec Burpees;
30 seconds break;
30 seconds Bodyweight Squat;

30 seconds rest;
30 sec Burpees;
30 seconds break;
30 sec Iso Squat Hold (if it's difficult for you, you can do Wall Sit).

Make 4 series of:

6x Bird Dog;
6x Superman Back Extension.
Day 4

Aerobic

Walk for 30 minutes or, if possible, jog.

In the case of the latter, until you need a break and
finish walking until the time is complete, repeat.

Remember to log the time to have your own records, even if you don't
you demand too much.

If you can run for 30 minutes, go for 5 km, if you are capable.
so go for 10km in the same time span.
 Cool down with 10 minutes of easy jogging and
static stretches.

Week 2
Day 1

Start with the Warm-up 1.

Try to complete this circuit as many times as you can in 20

minutes:

5x Push-up;
10x Alternating Lunges (5 for each leg);
5x Windmill Push-up;
10x Jump Squat;
5x Wide Hands Push-Up
10x Two Count Flutter Kick;
5x Close Hands Push-up;
10x Tip-over (5 for each leg).
Day 2

Start with the Warm-up 2.

Make 4 series of:

60s Mountain Climber;

30s rest;
 60s BW Squat
30s rest;
60s Side Plank Hold (right);
30s rest, 60s Side Plank Hold (left).

Ends with 1 series:

Maximum repetitions of push-ups in 2 minutes.

Day 3

Start with Warm-up 2.

Perform 4 series of:

24x BW Squat;
24 Alternate Lunges (12 for each leg);
12x Jump Squat;
12x Jump Lunge (6 for each leg).

Make 5 series of:

30 seconds Burpees;

30 seconds In and Out;

30s break.
Day 4

Start with the Warm-up 3.

 8-10 x 400 m of high intensity running (400 m = one lap)
around a regular track).
Take a maximum break equivalent to the time it took you.
run 400 meters.

10 minutes of cooling down with light jogging and static stretching.

Week 3
Day 1

Start with the Warm-up 1.

Make 5 series of:

5x alternating lunges;
10x Plank Walk-Up
15x BW Squat;
20x Mountain Climber;
25x Sit-Up.

Create 3 series of:

6x Bird dog (on each side);

12x Superman Back Extension;
24x Jumping Jack.
Day 2
Start with the Warm-up 2.

Make 6 series of:

5x Push-Up;
10x Alternate Lunge
5x Incline Push-Up;
10x Lateral Lunge
5x Decline Push-Up;
10x Tip Over.

Do 3 sets, holding on for as long as possible of:

Plank Hold
Plank on the right side;
Plank on the left side.
Day 3

Start with the Warm-up 2.

Make 3 series of:

60s Mountain Climber

60s Jump Squat;
Maximum rest of 120 seconds.

Make 3 series of:

 60s push-up;
60s In and Out;
Maximum rest of 120 seconds.

Carry out 3 series of:

60s Jump Lunge;

60s Leg Raise
Maximum rest of 120 seconds.

Make 3 series of:

60s Burpees
60s Sit-up
Day 4

Start with the Warm-up 3.

Carry out 10 to 12 hill sprints. Find a path or

steep structure that takes you 60 to 90 seconds to climb
Run a sprint at maximum intensity, starting with
walk or gentle jog

Repeat both steps

Do the cool down with 10 minutes of classic joggers and

static stretches
Week 4
Day 1

Start with the Warm-up 2.

Make 5 series of:

5x Dive Bomb Push-up;

10x Alternate Lunge;
20x Two Count Flutter Kick

Make 5 series of:

5x Plank Walk-up
10x Reverse Lunge;
20x Superman Back Extension.

To conclude:

2 minutes of sit-ups
Day 2

Start with Warm-up 1.

Make 5 series of:

60s BW Squat;
60s Squat Hold.
Make 4 series of:

6x Knee to Elbow Push Up (on each side);

12x Split Squat (on each leg);
24x Bird dog (12 on each side).

Carry out 2 series of:

25x Leg raises (lying on your back);

25x In and Out
Day 3

Start with the Warm-up 2.

Perform 5 sets, with exercises of 30 seconds of:

Burpees;
Plank Hold
Sit-up
Right lateral plank;
Push-up
Left lateral plank;
60 seconds break.

Make 3 series of:

 12x lunge cycles (forward lunge + backward lunge
back: is equivalent to a repetition);
12 lateral lunges;
12x tip over
Day 4

Start with the Warm-up 3.

Perform, if possible, up to 3 times:

5 minutes - run;
25x BW Squats
5 minutes - run;
25x Jump Squats;
5 minutes - running;
25 x Jump Lunge (total);
5 minutes - run;
25x Push up.

Perform cool-downs with gentle jogging and static stretching.

Week 5
Day 1

Start with the warm-up 1.

Make 4 series of:

 30s Staggered Hand Push-Up;
30s Jump Squat;
30 seconds of rest.

Make 4 series of:

30s Plank Walk-up;

60s Jump Lunge
30s rest.

Make 4 sets of:

60s Two Count Flutter Kick;

60s In and Out;
30s rest.
Day 2

Start with the Warm-Up 2.

Make 3 series:

12x burpees;
60s Right side plank;
12x BW Squat;
60s left lateral plank.

Make 3 series:
 6x Split Squat (on each leg);
24x Leg raises (lying on your back);
6x Tip-Over (on each leg);
24x Sit-Up.

To conclude:

Push-ups for 2 minutes

Day 3

Start with the Warm-up 2.

Make 5 series of:

5x Windmill Push-up (on each arm);

25x Jumping Jack
5x Wide Hands Push-up;
5x Regular Push-up
25x Mountain Climber;
5x Close Hands Push-up.

Make 3 series of:

6x Bird dog (on each side);

12x Superman Back Extension;
24x Leg raises (lying on your back).
Day 4

Start with the Warm-up 1.

Make 6 series of:

6 alternating lunges (on each leg);

12x BW Squat;
12x Jump Lunge (each leg)
24x Jump Squat.

Make 3 series of:

6x Dive bomb push-up;

60s right lateral plank;
12x push-up;
60s Left lateral plank;
24x Flutter Kick
Day 5

Start with Warm-up 3.

Aerobic

Walk for 30 minutes or, if possible, jog.

(in the case of the latter, until you need a break and
finish walking until the time is complete, repeat.
Remember to log the time to have your own records, even if you don't
you demand too much.

If you can run for 30 minutes, go for 5 km, if you are able to.
then go for 10km in the same amount of time.

Cool down with 10 minutes of light jogging and

static stretches.

Week 6
Day 1

Start with the Warm-up 1.

Make 3 series of:

10x Plank Walk-up;

20x Bodyweight Squat;

20x Leg raises (lying on your back).

Make 3 series of:

5x Staggered Hand Push-Up;

5x Split Squat (on each leg);
20x In and Out.

Make 3 series of:

 40x Mountain Climber;
10 lateral lunges (on each leg);
60s Plank Hold.
Day 2

Start with the Warm-up 1.

Do 2 sets of 12 repetitions:

Knee to Elbow Push-Up

Jumping Jack;
Leg raises (lying on your back);
alternating lunges;
Superman Back Extension
Reverse lunges.

Do 2 minutes of push-ups, squats, and sit-ups (each exercise).

Perform 2 sets of 12 repetitions:

Windmill push-up;
alternate lunges;
jumping jack
reverse lunges
two count flutter kick;
bird dog.
Day 3

Start with the Warm-up 2.

Do 4 sets of: 60s burpees, 30s rest

Do 4 sets of: 60s jump squat, 30s rest

Do 4 sets of: 60s jump lunge, 30s rest

Perform 4 series of: Plank until exhaustion

Day 4

Start with the Warm-up 1.

Make 5 series of:

10x dive bomb push-up;

20x in and out;
10x alternate lunge (each leg);
20x Leg raises (lying on your back);
10x plank walk-up;
20x sit-up;
10x Bodyweight Squat;

20x Two Count Flutter Kick

Day 5
Start with the Warm-up 1.

Repetitions per mile

2-4 x 1.6 km (1 mile) at maximum intensity

Recovery walk/jog equivalent to the time that you
he took to cover the mile with maximum effort

Cool downs of 10 minutes of gentle jogging and static stretches

CONGRATULATIONS!

We would like to congratulate you for making it this far. You have completed 6
weeks of training without equipment, and now you surely look with
a more athletic and strong body, congratulations!

How to continue progressing from now on?

If you have realized that this thing about Calisthenics is what really you
Great, then I can recommend you 2 paths:

If you want to keep losing weight, you can continue training.

with our Level 0 training plan (Unleashing the
Warrior.
2. If you want to start training on bars, you can continue.
training with our Level 1 training plan (The
Birth of the Warrior.
What is Level 0 about?

It is a training plan in digital format for those people

who wish to reduce their body fat percentage and preserve the most
amount of possible muscle mass. Just like the 6-week plan
that you have already done, you will not need any type of material to take with you.

I finish the proposed routines. Click here to read more.

What is Level 1 about?

It is the following training plan in digital format for those

people who wish to build a solid foundation of strength and thus achieve their
first perfect repetitions of the basic Calisthenics exercises
(such as pull-ups and dips). You will only need a pull-up bar and
parallel bars. Click here to read more.

30 DAY 'BEASTMODE' Training Plan

This training program is brutal. It will allow you to train your whole
body over the course of the weeks. Following a good diet
where you include the macronutrients that your body needs and resting
correctly, you will notice changes in a short time. This program is
based on the MadBarz routines.

The four weeks are exactly the same. The methodology of

training can be done in two different ways: on one hand, if your
the main goal is to increase muscle mass, I recommend
complete all the sets of an exercise before continuing with the
next. On the other hand, if your goal is to increase your endurance and reduce
your body fat percentage, I recommend doing an exercise, and
then continue with the other (circuit training), without rest or with
the least possible rest.

I emphasize that this routine is NOT FOR EVERYONE. Without

embargo, it is possible to adjust the number of sets and/or repetitions for
transform it into a routine at your level.

MONDAY – Chest Insanity + Back Brutality

Chest Insanity Series Series Series Series

1 2 3 4

15 Push-ups

8 Diamond Push-ups

10 Funds
8 Shoulder Push-ups

10 Declined Push-ups

10 Straight Bar Backgrounds

Back Brutality Series 1 Series 2 Series 3

8 Open Pronated Pull-ups

5 Closed Pronated Pull-Ups

5 Open Reverse Grip Pull-ups

5 Supine Rows
 5 Tuck Pull-ups

TUESDAY – Arm Assassin

Arm Assassin Series Series Series Series Series

1 2 3 4 5

8 Supine Pull-ups

15 Open Supine Rows

10 Funds

12 Funds Among Banks

8 Close Supinated Pull-ups

15 Closed Grip Bent Over Rows

 10 Straight Bar Backgrounds

12 Funds among Banks

WEDNESDAY – Legs Shocker

Legs Shocker Series Series Series Series Series

1 2 3 4 5

8 One-Legged Squats (For

Leg

20 Close Squats

15 Heel Elevation in Pyramid

20 Squats with Jump

Open/Closed

20 Lunges
 1' Wall Sit

THURSDAY – Chest Insanity + Back Brutality

Chest Insanity Series Series Series Series

1 2 3 4

15 Push-ups

8 Diamond Push-ups

10 Backgrounds

8 Shoulder Push-ups

10 Declined Push-ups

10 Straight Bar Backgrounds

 Back Brutality Series Series Series
1 2 3

8 Open Overhand Pull-ups

5 Closed Pronated Pull-ups

5 Open Overhand Pull-ups

5 Supine Rows

5 Tuck Pull-ups

FRIDAY – Arm Assassin

Arm Assassin Series Series Series Series Series

1 2 3 4 5

8 Supine Pull-ups
 15 Open Wide Supine Rows

10 Backgrounds

12 Funds among Banks

8 Supine Pull-Ups
Closed

15 Closed Grip Supine Rows

10 Straight Bar Backgrounds

12 Funds among Banks

SATURDAY - Legs Shocker

Legs Shocker Series Series Series Series Series

1 2 3 4 5
 8 Single-leg Squats
(By Leg)

20 Closed Squats

15 Heel Raises in
Pyramid

20 Squats with Jump

Open/Closed

20 Lunges

1' Wall Sit

SUNDAY - Rest!
Important Notes

If you have difficulties when doing any exercise, already

is it because it hurts you or because a muscle aches you for
any personal problem you might have had, don't hesitate to
replace it with another one. You can consult me below in the
comments and I will help you as soon as possible.
 Use the blank spaces in the series to write the
number of repetitions achieved. Don't worry if you don't achieve
to comply with the stipulated repetitions, the important thing is to go

increasing the number of repetitions week by week.

Avoid reaching failure to not fry your Central Nervous System
(SNR).25
Remember that the key to success is not based only on the
training, but also in nutrition and rest.
This routine is VERY DEMANDING, given the frequency and volume.
training. Make sure to eat properly and
rest enough to face each session.
And of course, always warm up before
train!

What routine to continue after the 30 days?

Can you repeat this BeastMode routine or continue with

This Routine for Hypertrophy.