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Calisthenic workout plan for beginners

This guide contains a calisthenic workout plan for beginners. Here you will get to know everything about calisthenic and how you can do this 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 bodyweight exercises and one can perform it to get a ripped physique. 

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

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

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

In the gym, you do exercises with dumbbells and with different machines and sometimes, you get injured through weights.

Sometimes, people get injured on the growth plates and then their height stops increasing which is one of the biggest cons of gyming.

Here you are not using any dumbbell or machine and that's why there is very little chance of injuries. 

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


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

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

If you are a teenager then you must not go to the gym as I suggest.

Injuries may result in a lifetime curse and that's why I recommend everyone this thing.

I don't mean that the gym is not good, it is good, if it was not good, then why people would go there.

But if you are an absolute beginner in this field, start off with calisthenics for a couple of months and then get off to the gym.

After doing calisthenics 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 and moves that you can perform 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 such as the chest, back, belly, lower belly, thighs, etc. 

calisthenic workout plan


Here is a complete calisthenics workout plan for beginners. You have to follow everything accordingly 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 calisthenics 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 into 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 a few of the mentioned exercises like bar hang, straight bar dips, Australian pull-ups, and wall walk.

You can watch this video to get aware of these exercises and how you have to perform them correctly

You don't have to do only exercises which are shown in the video.

All you have to do is to check out 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 a 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 whether it is male or female.

These are best for both. Eat lots of carbs and protein foods. Carbs are a 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 calisthenics 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 are the best high protein foods that you can eat for building a good physique.

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