This 28-day calisthenics workout plan designed for at-home or outdoor use.
Before we begin, it's crucial to consider your current fitness level:
- Beginner: Start with lower rep ranges (8-12) and focus on mastering proper form before increasing intensity.
- Intermediate: Use moderate rep ranges (12-15) and incorporate progressions to challenge yourself progressively.
- Advanced: Utilize higher rep ranges (15+) and advanced variations to maximize gains.
Warm-up (5-10 minutes):
- Light cardio (jumping jacks, jumping rope, jogging)
- Dynamic stretches (arm circles, leg swings, torso twists)
Workout Structure:
- Frequency: 3-4 workouts per week with rest days in between.
- Sets: 3-4 sets per exercise.
- Reps: Adjust based on your fitness level (see beginner/intermediate/advanced guidance above).
- Rest: 30-60 seconds between sets.
Sample Weekly Schedule (Modify based on your level):
Monday (Push):
- Push-ups (various progressions: wall, incline, knee, full)
- Dips (chair, bench, or elevated surface)
- Overhead press (handstand push-ups or pike push-ups against a wall)
- Triceps dips (bench or chair)
Tuesday (Rest):
Wednesday (Pull):
- Pull-ups (assisted variations if needed, negatives, rows)
- Inverted rows (under a table, bar, or with resistance bands)
- Bicep curls (hammer curls, chin-ups)
- Face pulls (with resistance bands or towel)
Thursday (Rest):
Friday (Legs & Core):
- Squats (bodyweight, jump squats, single-leg squats)
- Lunges (forward, reverse, walking)
- Glute bridges
- Plank variations (high plank, side plank, anti-plank)
- Crunches (various progressions: bicycle crunches, Russian twists)
Saturday & Sunday (Rest):
Progression Tips:
- Increase reps or sets once you can comfortably complete the prescribed amount.
- Try more challenging variations of each exercise (e.g., diamond push-ups, pistol squats).
- Add weight with resistance bands, backpacks, or weighted vests.
- Shorten rest periods as you get stronger.
Remember:
- Listen to your body and take rest days when needed.
- Focus on proper form to avoid injury.
- Stay hydrated and eat a healthy diet to fuel your workouts.
- Consult a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.
I hope this helps! Feel free to ask if you have any further questions or need modifications based on your specific needs.
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