The Ultimate Two Months Calisthenics Workout Plan
Contents
Calisthenics Workout Plan “Program Details”
Every workout is comprised of the upper body exercise, lower body, core and the whole body workouts. So, you will get a full work out each time you are training.
Steps to guide on calisthenics workouts
- Begin with the first exercise that is listed below upper-body.
- Do as many reps as possible.
- Always note down the number of reps you attain.
- Go on with the next workout.
- Repeat this procedure until you are done with all the listed workouts.
What you will need for Calisthenics Workout Plan
- You: Don’t forget about this. It’s the most important factor.
- Space: relying on what you set out to do you’ll need enough area for your workouts. For most body-weight workouts this can simply require the space in a hotel room or small exercise room. For different or more dynamic training you may need a barely larger place with enough light
- Minimal equipment: For those ones who want a challenge, some minimum equipment might be useful. Nothing too fancy, only a bench and probably a pull-up bar and something to do dips.
- 30 minutes: maximum calisthenics workouts can take 30 minutes or less.
- Open mind: mindset will impact your training results positively. Keep your thoughts about what you could do with body weight workouts.
Before to start your calisthenics workout plan you have to take an idea of the most popular Calisthenics Exercises List
The first-month calisthenics workout plan
Calisthenics workout plan Schedule:
- Week one: 3 times Per Week
- Week two: 3 times Per Week
- Week three: 3 times Per Week
- Week four: Active Resting Period
The Upper Body calisthenics workout:
Regular Push Up
- First, put your hands flat on the ground and at shoulder width.
- Stretch your legs ensuring that it is only your feet and the balls of your toes touch the ground.
- Straighten your entire body by contracting your abs muscles (be careful when doing this or you’ll injure your back).
- Look straight directly in the front of you without changing to any direction.
- Release your chest slowly down to the floor by bending your arms at about an angle of 90 degrees as you inhale.
- Push yourself up and make your elbows straight as you breath out
Wide grip pull up
- This workout is the best of all back building workouts, and all of your need is a pull-up bar, hold the bar with your hands far apart from each other.
- Step off the block, or bend the knees at 90 degrees to pull off your feet from the floor.
- Look up and pull your body until you make sure that your chin is above the pull-up bar. Lower yourself slowly to the starting point.
- Repeat this workout and record.
Incline push up
- Search for a bench or a bar wherein you may hold in an inclined position (the higher the less difficult).
- Stretch yourself and be that only your toes and the balls of your feet touch the floor.
- Straighten your body (ensure you do this nicely or you may injure your back).
- Look directly in the front of you at one fixed point.
- Lower your chest down to the bench or bar through bending your elbows until your nose touches the ground as you inhale.
- Push your body upwards making your arms straight as you exhale, and repeat this workout and record your maximum reps.
Helicopter workout
- Get on the floor along with your toes spread extensively aside to your body will be supported with only one hand.
- However, other hand in the back of your head your neck or your neck with the elbow flaring out.
- Elbow need to be up toward the sky and the other elbow must be straight on the ground.
- Turn around your body till the elbow which was pointing up gets contact with the elbow which is giving support to your body, and then rotate again up.
- Do again until you achieve the maximum workout and change to the other hand.
Muscles worked out: Chest and Back muscles
Stretch Walk Push Up
- Get in an ordinary push up position.
- Walk your hands out approximately a foot in front of you.
- Lower yourself right down to the floor till your nose touches the floor. Push back up and repeat the workout.
Diamond push up
- Put your arms at shoulder width simply as you will with a regular push up, and be on your knees.
- Place your hands towards the middle, making the index finger and thumb contact, creating a diamond shape.
- Take a pushup position, while placing the diamond shape along with your hands, lifting your knees off the floor and stretch your back.
- Contract the abs and your back muscles to keep your body straight.
- Bend your elbows as you will with an ordinary push up till your chest touches the diamond.
- Push yourself up again in a straight shape, in case you are not able to maintain your back straight you need to exercise your normal push more.
Muscles worked out: This calisthenics workout works the inner parts of the chest and also helps in strengthening the triceps muscle.
The Lower Body calisthenics workout:
Wide Bodyweight Squat
- Stand upright in a stance wider than your shoulder width. The toes ought to be barely facing slightly outward.
- Put your hands on the back of the ears or position them out in front to assist you to hold a balance.
- Lower yourself with the aid of bending the knees and position the butt as if you are going to sit on a chair.
- Squat until the thighs are on the calves – avoid rounding your lower back (hold it flat). Keep your heels on the floor all through the movement.
- Then slowly rise until you’re upright and repeat in several reps.
The Karate Squat
- So as to correctly carry out a Karate Squat, start with your toes shoulder width aside.
- Step back two to three feet with your right leg.
- Simultaneously punch your right fist away from you
- Bring your left fist to ready position (chamber position) as is called in Karate.
- Your lower half should be in a general lunge position. Push back up and kick with the right leg and punch by your left.
- Step back and repeat up the process.
- After you are complete on one side repeat on the other
Muscles worked out: Mostly works out the glutei muscles of the supporting leg.
Bear Squat Exercise
- Put your hands and toes on the ground to be approximately three to four feet apart from each other.
- Place your knees at approximately a right angle.
- Lower your butt back till it almost touches your heels.
- Rise back up again and repeat the workout.
Muscles worked out: Leg and butt muscles
Catcher’s workout Squats
- Be on your feet with approximately one foot apart.
- Squat till your legs are almost parallel to the floor even as simultaneously putting your arms in a position as if you are planning to catch something on the ground
- Lift your lower back directly into the air by making your knees straight, and at the same time fold your upper part slowly until you reach and touchdown.
- Come back to the second position wherein you have been squatting.
- After that, come back to the first position and repeat the whole workout.
Muscles worked out: Legs and buttocks
Calisthenics Core workouts:
Side Plank workout
- Turn to your left side with your legs stretched and your feet and hips resting on the ground and stacked together.
- Put your left elbow immediately under your shoulder to prop up your torso, and align your head along with your backbone.
- Slowly, contract your middle part and lift your hips and knees from the flour; this will strengthen your facets and deep abs muscle mass.
- Be in the same position for 10 to 30 seconds, progressively workout up to a minute and get back on to your beginning position.
- Turn onto the other side and repeat the whole workout.
Flutter Kicks workout
- Lie with your back on the floor along with your legs extended and your arms placed on your hips, palms down.
- Raise your legs 4 to 6 inches off the ground and press your low back into the floor.
- Keep your legs straight while rhythmically raising one leg higher, and then change to move in a fluttering, up and down motion.
- Carry out for 15 to twenty repetitions or flutter kick for about 20 to 30 seconds and repeat.
Whole Body calisthenics workout:
Grass Hoppers workout
- Get into a popular push-up position swing your left leg up in under you kicking your foot out.
- Swing it back and bring it to the starting point. Then repeat the whole workout on the other side.
Muscles worked out: Grass hoppers workouts exercise the whole body. It mostly strengthens the upper chest, shoulders and also the legs.
Gracie Drill workout
- Get in a normal push-up position.
- Swing your left leg below you and simultaneously swinging your right arm at the back of you till your hand touches the floor.
- Swing your leg again below you until you come to the start position.
- Repeat on the other side and those movements have to flow, however.
- There must be no break-ins between the movements.
Muscles worked out: Whole body workout routine
The Second-month calisthenics workout plan
Calisthenics workout Plan Schedule:
- Week 1: 3 times Per Week
- Week 2: 3 times Per Week
- Week 3: 3 times Per Week
- Week 4: Rest Period
The Upper Body calisthenics workout:
Hand-clap Pushup
- First, put your fingers flat on the floor at shoulder width.
- Stretch your legs make sure that it’s only your feet and the balls of your toes that touch the floor.
- Straighten yourself by contracting the abs muscles.
- Look directly at one point without changing your eye position.
- Lower your chest down to the floor by bending your arms at about 90 degrees as you inhale deeply.
- Push your body up as hard as you can, allowing your fingers to take off from the floor.
- While being in the air, clap and go down bringing your chest to the ground.
- Exhale when pushing up and inhale when bringing your chest down.
X Push Up
- Place your toes wider at around 2 feet apart.
- Position your hands at the same distance as your feet and approximately a foot into the front, which means that your hands will not be at the same position as your chest or head. Be like you are in a Stretch Push up workout.
- Lower your body down and slowly until your nose touches the floor. push back up and repeat with several reps.
Muscles worked out: Chest, Back, Arms and whole body
Spider Push Up
- Get a regular push up position.
- As you lower your body down to the floor, carry one knee up touching it with your side elbow.
- As you push back up, return the leg as it was before and repeat this workout on the other side.
Muscles worked out: Chest and lower abs
Leaping Frog workout
- Put your arms down on the ground on approximately two feet apart.
- Position your feet making your knees to be around 45-degree angle.
- Push off of the floor with hands holding all your weight in the air.
- You have to try to do it so that you are in the air for at the least 1 to 2 seconds.
- Land again on the floor and repeat the workout.
Muscles worked out: Shoulders
Decline push up
- Look for a bench or a bar where you can keep a decline position.
- Place your toes on the bar or bench.
- Straighten yourself through contracting your abs muscles. Which is actually key on this workout and pretty tough, pay unique attention to this, and be careful when you do this because you might injure your back.
- Look at a fixed point anywhere ahead of you.
- Lower your chest down to the bench or bar by bending your elbows and inhale.
- Push your body up making your hands straight as you exhale.
Stretch Walk Push Up
- Get in an ordinary push up position.
- Walk your hands out approximately a foot in front of you.
- Lower yourself right down to the floor till your nose touches the floor. Push back up and repeat the workout.
Muscles worked out: Chest and Back muscles
Wide Arm Push Up
- Place your hands flat on the ground in a push-up position, but now put your arms one foot wider.
- Stretch your legs, and ensure that it is only your feet touch the ground.
- Contract your abs muscles to strengthen your body. (Make sure you are doing this carefully to avoid injuring your back).
- Look directly at any position ahead of you without changing your target.
- Lower your chest down to the floor by bending your elbows at around 90 degrees as you inhale.
- Push yourself up by straightening your hands as you exhale and repeat the workout.
Lower Body calisthenics workout:
Duck Walks
- In order to correctly complete Duck Walks, you have to stand with your toes about 2 feet apart.
- Squat and make sure you buttocks touch your legs.
- Start to walk at the same time retaining your buttocks at the legs as little as you can.
- Your hands may be folded in front of you, otherwise on both sides.
- If you are on a walk then you can walk a long distance in this position.
- In case you are in a hall, you can walk around from one end to the other without hesitation.
Muscles worked out: Gluts and thighs.
Core calisthenics workouts:
V Up
- Lay flat on back and lift your hands directly up to touch your feet.
- Lower your back down.
- When your back is on the ground, rise up your legs into a “V” shape and touch your legs with your arms.
Lunge Sit-Up
- Lie down and face towards the floor.
- Hold your head at the back with your hands.
- Be in a lunging position by lifting your legs up and bend one of your knees.
- Crunch your body up towards your legs and make sure you don’t pull to your head. Lower your body back making sure you don’t come go back and repeat the workout.
Jackknife workout
- Lie flat on the floor with your legs being straight.
- Extend your arms directly at the back of your head and straight.
- Rise up both your legs and arms and make sure they meet up at the jackknife role, Exhale and as you do this workout.
- Inhale and lower your hands and legs to in order to get back to the beginning point.
Whole Body Exercises:
Grass Hoppers workout
- Get into a popular push-up position swing your left leg up in under you kicking your foot out.
- Swing it back and bring it to the starting point. Then repeat the whole workout on the other side.
Muscles worked out: Grasshoppers workouts exercise the whole body. It mostly strengthens the upper chest, shoulders and also the legs.
Gracie Drill workout
- Get in a normal push-up position.
- Swing your left leg below you and simultaneously swinging your right arm at the back of you till your hand touches the floor.
- Swing your leg again below you until you come to the start position.
- Repeat on the other side and those movements have to flow, however.
- There must be no break-ins between the movements.
Muscles worked out: Whole body workout routine
Spider push-up on the chair
- Get in an ordinary push-up position.
- Put your legs on top of a chair that is approximately 2 to 3 feet off the floor.
- Lower your body down until your nostril touches the ground while concurrently bringing one of your knees up closer to your arm.
- Now pushing up your body and get the leg back to the beginning point.
- Repeat with the other leg.
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