Here you will find already made routines for any body muscle you need. Before moving on, we have to identify in which category you fall. Are you a beginner or already an intermediate calisthenics athlete? To help you with the answer, we have put some requirements together.
Requirements for calisthenics routines
|Reps for beginners||Reps for intermediate|
|Dips||0 or few||10|
|Pull ups||0 or few||8|
|Pistol squats||0||at least 1|
So, now you know now what are looking for.
Calisthenics routines for beginners
In this section you will find calisthenics beginners routines that will help you getting in the routine and gaining the necessary strength to move to the next level.These beginnersroutines are perfect for people who have been recently introduced to calisthenics workouts and want to experience faster progress. In the beginning of your calisthenics routine it is of crucial importance to focus on the basic exercises like push-ups, pull-ups and dips. These movements will improve your strength, as they are compound movements. That means that several muscle groups are trained simultaneously. Before you start to train skills or other advanced exercises, you should improve on the basics. By focusing on basic exercises you will gain the strength necessary to progress further.We have classified our routines by muscle groups. Below you will find
- calisthenics routines for chest/triceps/shoulders
- calisthenics routines for back and biceps
- calisthenics routines for legs
- calisthenics routines for abs
- calisthenics routines full body
Pick one routine and stick to it for 4 weeks. It is important to track your progress. We would recommend to aquire a notebook, where you note how many reps and sets you did, in order for you to know, if you have improved over a certain period of time
Important: Before starting working out, don’t forget your warm up. Go for a short run or do some jumping ropes, stretch your muscles and do some flexibility/mobility exercises in order to avoid unnecessery injuries.
Rest between exercises: as long as your body needs, usually 1-2 min
Rest between sets: 2-5 min usually
Chest and triceps workout plan
Back and biceps workout plan
Legs workout plan
Calisthenics routines for intermediate
Another free routines are coming soon! Stay tuned