Calisthenic workout plan for beginners

This guide contains calisthenic workout plan for beginners. Here you will get to know everything about calisthenic and how you can do this in order to achieve an athlete and ripped physique. 

calisthenic workout plan


Calisthenic is a form of exercise or you can say workout in which movement of different body parts come. 

Calisthenic is a bunch of different body weight exercises and one can perform it in order to get a ripped physique. 

This exercise form consists Push ups, Chin ups, Muscle ups, Pull ups, Diamond push ups, Dips etc.

One can perform most of these exercises at home without a single equipment. Calisthenics is also known as the body weight exercise.

The chances of getting injured in this workout form is very low as compared to gym. 

In gym, you do exercises with dumbbells and with different machines and some times you get injured through weights. Here you are not using any dumbbell or machine and that's why there is a very less chance of injuries. 

These exercises are also known as the freestyle exercises in which you don't need an equipment. 


If you are a beginner and you want to get a good physique then you should go for the calisthenics instead of gym. 

As I have mentioned that the chances of getting injured in gym is high and if your an absolute newbie in this field, you should prefer calisthenics over gym. 

If you are a teenager then you must not go to the gym as I suggest. Injures may result a lifetime curse and that's why I recommend everyone this thing.I don't mean that gym is not good, it is good, if it was not good, then why people would go there.

Firstly, start off with calisthenics for a couple of months and then get off to gym. After doing calisthenics exercises for months, you will gain lots of strength, grip as well as mobility. 

Many people in the world prefer calisthenics because it provides lots of strength, mobility, muscles and flexibility which they don't get in other exercise forms. 

It is also one of the best ways to lose weight fast. It consists of many different exercises which you can perform in order to get rid of unwanted weight because you burn lots of calories while performing them and it creates lots of stress on different parts of the body like chest, back, belly, lower belly, thighs etc. 

calisthenic workout plan


Here is a complete calisthenic workout plan for beginners. You have to follow everything accordingly in order to get a good physique. It is a beginner level and you don't have to do anything in advance. 
  • Push ups
  • Wall walk
  • Bar hang
  • Burpees
  • Australian pull ups
  • Crunches
  • Squats
  • Straight bar dips
That's it. You only have to perform these exercises.

This is the complete calisthenic workout plan for you if you are an absolute beginner. 

For 2 weeks, you have to perform these exercises regularly and you have to do every single exercise for at least 20 repetitions of 2 sets (set means you have to divide 20 repetitions in 2 sets of 10-10 and you have to rest for 10-15 seconds between both the repetitions). 

Before getting started, make sure you have to warm your body for at least 10 minutes. 

Warm up activates your muscles and helps you in avoiding the strains while performing these exercises.

You can warm up your body by running for 10 minutes at your place or you can do sit ups.

After getting done with your exercises, stretch your body nicely for 5 minutes, it also avoids the cramps and stress. 

You might not have heard about few of the mentioned exercises like bar hang, straight bar dips, Australian pull ups and wall walk.

You can watch this video in order to get aware about these exercises and how you have to perform them in correct form. 

You don't have to do only exercises which are shown in the video, you only have to see the exercises which you are not aware of and how to perform them in exact form.

Here is the video- 


Perform these exercises continuously for few weeks and you will see the change in your body. Make sure you don't have to skip it for a single day. Anyone can perform these exercises weather it is male or female.

These are best for both. Eat lots of carbs and protein foods. Carbs are good source of energy and you need lots of energy and stamina to perform the calisthenics moves. 

If you are struggling with weight loss then you can follow this weight loss diet plan along with this calisthenic workout plan.

After these exercises, eat protein foods like eggs or cottage cheese, it will heal the broken down muscles and help you in gaining more muscles and you will look more aesthetic. Here is the best high protein foods that you can eat for building good physique.
Calisthenic workout plan for beginners Calisthenic workout plan for beginners Reviewed by Health and fitness on March 22, 2019 Rating: 5

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