Free personalized workout plan

Chris' Simple Calisthenic Workout

By Chris Stone

Experience

Beginner (1-2 years)

Days per week

2 days

Time

54 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Description

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 o

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Equipment

Bodyweight, Pull up bar

Average Exertion

50%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

54 minutes

Genders

Female, Male

Days per week

2 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Description

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 o

Show More

Equipment

Bodyweight, Pull up bar

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

40%

Workout Overview

Week 1

Day 1: Workout A

Day 2: Workout B

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1


Workout A

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ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat3 - 5 sets5 - 15 reps60s
Revert to a Standing Squat if too challenging
2. Pull-up3 - 5 sets5 - 15 reps60s
Use a resistance band for assistance if required.
3. Alternate Heel Touchers3 - 5 sets4 - 16 reps60s
4. Butt Lift (Bridge)3 - 5 sets4 - 16 reps60s

Workout B

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ExerciseSetsRepsRestNotes
1. Bodyweight Lunge3 - 5 sets5 - 15 reps60s
Make it a Jump Lunge for added challenge
2. Close Grip Push Up
Close Grip Push Up
3 - 5 sets5 - 15 reps60s
3. Plank3 - 5 sets20 - 120s60s
Can be interchanged with Side Plank
4. Bodyweight Side Lunge3 - 5 sets4 - 16 reps60s

Date Created: 11/21/18, 3:22 PM


Last Updated: 5/15/20, 12:27 AM

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