Calisthenics Workout Plan Pdf

Calisthenics workout plan focuses on bodyweight exercises to build strength, flexibility, and endurance. It requires no equipment and can be done anywhere. Incorporate push-ups, pull-ups, squats, and planks into a routine for a challenging and effective full-body workout. Progress gradually for optimal results.
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Calisthenics Workout Plan Pdf Link


Calisthenics are exercises that just use your body weight as resistance. They enable the growth of power, stamina, flexibility, and coordination. For a beginner’s regimen, adhere to the instructions in this page.

Degrees of Calisthenics:

Calisthenics are performed with varying degrees of rhythm and intensity. These exercises are occasionally performed with small, portable objects like rings and wands.


The ancient Greeks Invented calisthenics, which reemerged in vogue in the early 19th century. These exercises are now used by fitness training athletes, members of the military, law enforcement, and those attempting to stay in shape to warm up for challenging activities or to help build their bodies. The use of calisthenics to cure a variety of medical ailments, including obesity and COPD, is currently being researched by scientists Trusted Source.

Workout regimen:

Here is an all-body callisthenics exercise routine for beginners that targets different body parts:

The following exercise circuit should be completed three times, with a three-minute break in between each circuit repetition and a 30-second break between each exercise set.


  • Standing before a bar for workout.
  • With your arms slightly wider than shoulder width apart, grab the bar from the top.
  • Bring your head above the bar by pulling up with your shoulders.


  • Standing before a bar for workout.
  • Put your hands in a tight, slightly closer-than-shoulder-width grasp and grab the bar from underneath.
  • Bring your head over the bar by pulling up with your biceps.


  • Use your arms and shoulders to pull yourself off the ground while standing inside a dip bar.
  • Use your triceps to raise and lower yourself by bending your elbows back.
  • If you don’t have a dip bar, you can still do dips by keeping your feet on the floor and bending your knees at a 90-degree angle.

Jump Squats:

  • Standing straight and with your feet parallel and directly beneath your shoulders, face ahead.
  • With your toes pointing slightly outside, space your feet a few inches apart.
  • As you lower yourself into the squat, bend your knees and bring your hips back and down.
  • Keep your head and look ahead, and keep your chest high.
  • Squat as deeply as you can before exploding up into a jump with force.

Never bend your knees past your toes since doing so transfers squat stress to your knee joints. Your knee joints may suffer from this


  • Flat on your back, lie on the ground.
  • While keeping your knees at a 90-degree angle to your body, plant your feet firmly on the ground.
  • Keep your head about a fist’s distance from your chest and cross your hands over your chest.
  • Sit up till your elbows or chest touch your knees while maintaining a strong core.
  • Think about pulling yourself up with your core muscles, exhaling as you sit up and inhaling as you lie down.


  • Keep your weight in your heels and your arms at your sides as you stand with your feet shoulder-width apart and your body facing forward.
  • As you lower into a squat, push your hips back while bending your knees.
  • Place your hands palms down on the ground in front of you, a little closer together than where you will be keeping your feet.
  • With your body in a straight plank position, shift your weight into your hands and hop your feet back, landing softly on the balls of your feet.
  • Avoid letting your back slump or your bottom poke up into the air.
  • Step forward with your feet so they touch down next to your hands.
  • Jumping into the air with your arms raised over your head.

Calisthenics Workout Plan Pdf Link: