Easy Calisthenics Workout Plan for Beginner
- Pull up
- Push up
- Bench dips or Dips
3 sets for each exercise, total of 15 sets and 3 days a week
First Exercise: Squat
Squat work out thighs, as well as butts and tones them up. If you are beginner, it’s okay even if you can’t bend your knee until your thighs are parallel to the ground. Just make sure to push your hills to the ground, and pull your hips back on your way down, so that your knee stays behind your toe.
Second Exercise: Lunge
Lunge is a superb exercise for stimulating a solid slab of muscle growth throughout your lower limb. It targets the glutes, quadriceps and calves
Calisthenics Upper Body Workout
Third Exercise: Crunches
Crunch can help you tone and strengthen the muscles in your abdomen.
Fourth Exercise: Pull Up
It will build muscles at the back and give you wider body shape.
If you are not strong enough to do pull ups in full range of motion, then begin with Supine Row.
Fifth Exercise: Bench Dips or Dips
It is one of the best triceps workout. If you don’t have bench at home, you can just use chair or edge of bed.
It is great exercise for lower chest area. Also It will Build Upper Body Mass.
Sixth Exercise: Push up
Push up is a great exercise for chest area. It is one of the most typical and easiest chest exercise using your own body weight. You just have to place your hand wider than shoulder width and keep the contraction of your muscles on your way up and down. Push up workout all the muscles in the upper body and build optimal strength. It also strengthen leg muscles including hamstrings, quad and calves.