Free personalized workout plan

Chris' Simple Calisthenic Workout

By Myworkouts

Experience

Beginner (1-2 years)

Time

34 minutes/day | 2 days/week

Good for

Gain Strength, Build Muscle

Equipment

Bodyweight, Pull up bar

Statistics

Average Cardio Intensity

Average Exertion

Description

Workout Overview

Day 1: Workout A

Day 2: Workout B

Workout A

Bodyweight Jump Squat

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1. Bodyweight Jump Squat

3-5 sets, 5-15 reps, (rest 60s)

Revert to a Standing Squat if too challenging
Time between exercises: 60s

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Pull-up

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3-5 sets, 5-15 reps, (rest 60s)

Use a resistance band for assistance if required.
Time between exercises: 60s

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Alternate Heel Touchers

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3. Alternate Heel Touchers

3-5 sets, 4-16 reps, (rest 60s)

Time between exercises: 60s

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Butt Lift (Bridge)

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4. Butt Lift (Bridge)

3-5 sets, 4-16 reps, (rest 60s)

Time between exercises: 60s

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Workout B

Bodyweight Lunge

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1. Bodyweight Lunge

3-5 sets, 5-15 reps, (rest 60s)

Make it a Jump Lunge for added challenge
Time between exercises: 60s

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Close Grip Push Up

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2. Close Grip Push Up

3-5 sets, 5-15 reps, (rest 60s)

Time between exercises: 60s

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Plank

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3-5 sets, 20-2s, (rest 60s)

Can be interchanged with Side Plank
Time between exercises: 60s

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Bodyweight Side Lunge

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4. Bodyweight Side Lunge

3-5 sets, 4-16 reps, (rest 60s)

Time between exercises: 60s

Show Alternative Exercises

Date Created: Mon Oct 18 2021 22:24:04 GMT+0000 (Coordinated Universal Time)

Last Updated: Mon Oct 18 2021 22:24:04 GMT+0000 (Coordinated Universal Time)

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