Beginner Calisthenics Routine (from YouTube Video)
1. Warm-Up (5-10 minutes)
- Light cardio: jumping jacks or marching in place
- Dynamic stretches: arm circles, leg swings, torso twists
2. Core Calisthenics Moves
Focus on full-body strength with foundational exercises:
A. Push
- Push-ups: Start with knee push-ups or do incline push-ups if full push-ups are too challenging.
- Sets & Reps: 2-3 sets of 8-12 reps
B. Pull (If you have a bar, otherwise substitute)
- Australian rows / bodyweight rows: Use a low bar. Alternate with doorway rows.
- Sets & Reps: 2-3 sets of 8-12 reps
C. Legs
- Bodyweight squats: Keep feet shoulder-width apart, sit back into hips.
- Lunges: Forward or reverse lunges.
- Sets & Reps: 2-3 sets of 10-15 reps per leg
D. Core
- Plank: Hold for 30-60 seconds
- Hanging knee raises / lying leg raises
- Sets & Reps: 2-3 sets of 10-15 reps
3. Cool-Down & Mobility (5 minutes)
- Static stretches targeting chest, back, legs, hips
- Slow, deep breathing to aid recovery
Progression & Tips
- Progressive overload: Increase reps or sets weekly, or harder variations.
- Consistency: Aim for 3-4 workouts per week.
- Injury prevention: Focus on proper form.
- Track gains: Log workouts to monitor improvements.
Sample Weekly Schedule
Monday: Full routine
Tuesday: Active recovery (walk, stretch)
Wednesday: Full routine
Thursday: Rest or light mobility work
Friday: Full routine
Saturday: Optional core/cardio day
Sunday: Rest & mobility