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4-Week Beginner Calisthenics Program

By Christopher Stone

Experience
Intermediate (2-3 years)
Time
43 minutes/day | 6 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Lose Weight, Tone Body
Equipment
Bands, Bodyweight, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
40%
Description

The 4-Week Beginner program looks to teach the basics of foundational calisthenic movements such as the squat, pull-up, press-up, dip. Considering that this is a beginner program, the volume is kept relatively low and increases incrementally over time to allow you to learn the movement patterns while advancing significantly in strength. Often beginners find that the upper body calisthenic moves are most challenging - therefore, the program will use basic regressions of the pull-up, press-up and dip for the first three weeks. By the time week four arrives, you should have built substantial strength and therefore, the last week progresses onto the full exercises.

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Day 1

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Sit Squats demonstrationPlay Sit Squats demonstration
1. Sit Squats
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Band-Assisted Pullup demonstrationPlay Band-Assisted Pullup demonstration
2. Band-Assisted Pullup
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Hanging Knee Raise Oblique Crunch demonstrationPlay Hanging Knee Raise Oblique Crunch demonstration
3. Hanging Knee Raise Oblique Crunch
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Day 2

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Glute Bridge Hamstring Walkout demonstrationPlay Glute Bridge Hamstring Walkout demonstration
1. Glute Bridge Hamstring Walkout
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
2. Push-up
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3. Bicycle Crunch
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises

Day 3

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Lunge demonstrationPlay Lunge demonstration
1. Lunge
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
2. Bench Dip
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3. Side Plank
4 sets, 20s, (rest 60s)
Show Alternative Exercises

Day 4

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Sit Squats demonstrationPlay Sit Squats demonstration
1. Sit Squats
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Band-Assisted Pullup demonstrationPlay Band-Assisted Pullup demonstration
2. Band-Assisted Pullup
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Hanging Knee Raise Oblique Crunch demonstrationPlay Hanging Knee Raise Oblique Crunch demonstration
3. Hanging Knee Raise Oblique Crunch
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Day 5

Scroll to top

Glute Bridge Hamstring Walkout demonstrationPlay Glute Bridge Hamstring Walkout demonstration
1. Glute Bridge Hamstring Walkout
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
2. Push-up
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3. Bicycle Crunch
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises

Day 6

Scroll to top

Lunge demonstrationPlay Lunge demonstration
1. Lunge
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
2. Bench Dip
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3. Side Plank
4 sets, 20s, (rest 120s)
Show Alternative Exercises

Date Created: 3/17/2020, UTC


Last Updated: 9/12/2020, UTC

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