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Beginner Calisthenics Weekly Routine

The document outlines a beginner calisthenics weekly routine for a 19-year-old weighing 50 kg. It includes specific exercises for full body, lower body, upper body, balance, cardio, and core, with designated rest and active rest days. Each day features a structured set of exercises aimed at building strength and endurance.

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raghav.asf08
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5 views1 page

Beginner Calisthenics Weekly Routine

The document outlines a beginner calisthenics weekly routine for a 19-year-old weighing 50 kg. It includes specific exercises for full body, lower body, upper body, balance, cardio, and core, with designated rest and active rest days. Each day features a structured set of exercises aimed at building strength and endurance.

Uploaded by

raghav.asf08
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Beginner Calisthenics Weekly Routine (Age 19,

Bodyweight 50 kg)
Monday – Full Body
Knee Push-ups (8–10), Squats (15), Glute Bridges (15), Plank (25–30 sec), Standing Leg Raises
(10 each)

Tuesday – Lower Body + Core


Squats (15–18), Reverse Lunges (10 each), Seated Leg Raises (12), Knee Plank (25 sec),
Superman Hold (15–20 sec)

Wednesday – Active Rest


25–30 min walking, light yoga or stretching

Thursday – Upper Body


Wall/Knee Push-ups (10–12), Shoulder Taps (12), Arm Circles (25), Dead Hang (15–25 sec)

Friday – Full Body + Balance


Squats (15), Step-back Lunges (10 each), Knee Push-ups (8), Plank (30 sec), Single-leg Balance
(25 sec)

Saturday – Cardio + Core


Jumping Jacks (3×30 sec), High Knees (3×20 sec), Mountain Climbers (12), Russian Twists (15)

Sunday – Rest
Complete rest or light stretching

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