Chris' Simple Calisthenic Workout

Google Sheet Workout Export

By Chris Stone

Experience Beginner (1-2 years)
Time 48 minutes/day | 2 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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40%

This 2 day workout is a great starting point for any beginner but is also a fantastic challenge for any avid gym goer looking to build muscle and gain strength. The workouts are simple and there are only two of them to alternate between - Workout A and Workout B. There is no time frame on this and these workouts can be completed indefinitely. You may notice a large disparity between minimum and maximum repetitions - this is to take into consideration different levels of fitness and strength between individuals. For an extra challenge, each time you go through my calisthenic workout, try and complete more repetitions of each exercise than you have ever managed previously. 

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Description

Week 1 Overview

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Bodyweight Jump Squat

See Exercise Notes

3-5 sets5-15 reps60s
2.Pull-up

See Exercise Notes

3-5 sets5-15 reps60s
3.Alternate Heel Touchers
3-5 sets4-16 reps60s
4.Glute Bridge
3-5 sets4-16 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Bodyweight Lunge

See Exercise Notes

3-5 sets5-15 reps60s
2.Close Grip Push Up
3-5 sets5-15 reps60s
3.Plank

See Exercise Notes

3-5 sets20-2s60s
4.Bodyweight Side Lunge
3-5 sets4-16 reps60s

Date Created: 11/21/2018, UTC


Last Updated: 7/12/2021, UTC





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