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The Ultimate Calisthenics Workout Plan With PDF

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Jessica Brown
April 29, 2024 July 8, 2024
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Follow the weekly calisthenics workout plan PDF to improve your fitness. All for beginners as well as intermediate programs. 

What is a Calisthenics Workout?

Calisthenics is a sort of exercise that utilizes the body’s weight without much apparatus. The workouts include pushups and other actions that make use of powerful muscle groups. These exercises are usually carried out slowly by the participants. Strength, flexibility, and coordination are all enhanced by

The 3 Basic Calisthenics Movements

The three basic calisthenics movements are push-ups, squats, and pull-ups. These exercises are considered the foundation of calisthenics training and are a great starting point for beginners. If you master them, you can progress to more advanced exercises and continue to challenge your body.

1. Push Calisthenic Exercises

Push-ups are a bodyweight exercise that works the chest, shoulders, and triceps.

2. Pull Calisthenic Exercises

Pull-ups are a bodyweight exercise that works the back, biceps, and forearms.

3. Leg Calisthenic Exercises

Squats are a bodyweight exercise that works the quadriceps, hamstrings, and glutes.

Calisthenics Back Workout

The workouts listed below can be performed just with your own body weight.

  • Prone Cobra
  • Superman
  • YTI
  • Bodyweight Rear Delt Fly
  • Scapular Wall Slides
  • Scapular Push-Ups

See also:

Spartacus Workout Plan

Beginner Calisthenics Workout Plan

This beginner workout plan is designed to help you get started with simple and effective exercises that use your body weight as resistance. So, grab a mat and let’s get started!

beginner calisthenics workout plan
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Calisthenics Workout Plan For Intermediate

This calisthenics workout plan is for you if you’re looking for no-equipment calisthenics workouts you can do at home or outside.

With little to no equipment needed, our plan will assist you in developing strength, balance, flexibility, and muscle growth.

  • Day1: Stationary Lunges, Squats, Assisted Pistol Squats
  • Day2: Wall Quadricep Stretch, Standing Hamstring Stretch, Calf Stretch
  • Day3: Plank, leg Raises, Limb Lift
  • Day4: Wall Quadricep Stretch, Standing Hamstring Stretch, Calf Stretch
  • Day5: Military Push-up, Wise Push-up, Diamond Push-up
  • Day6: Skipping, Wall Quadricep Stretch, Standing Hamstring Stretch
  • Day7: Chin-up, Pull-Up, Neutral Grip Pull-up
calisthenics workout plan pdf

Calisthenics Workout Plan PDF

Download calisthenics workout plan PDF

Related content:

Calisthenic Back Workout

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