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Chris' Simple Calisthenic Workout

By Chris Stone

Experience

Beginner (1-2 years)

Time

54 minutes/day | 2 days/week | 1 weeks

Good for

Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength

Equipment

Bodyweight, Pull up bar

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 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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Workout Overview

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

Exercise		Sets	Reps	Rest
1. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining Revert to a Standing Squat if too challenging		3 - 5	5 - 15	60s
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles Use a resistance band for assistance if required.		3 - 5	5 - 15	60s
3. Alternate Heel Touchers Tutorial Alternate Heel Touchers by Get Right Results		3 - 5	4 - 16	60s
4. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence		3 - 5	4 - 16	60s

Workout B

Exercise		Sets	Reps	Rest
1. Bodyweight Lunge How To Do Bodyweight Lunges — (LUNGE TUTORIAL & FORM) by Fit Father Project - Fitness For Busy Fathers Make it a Jump Lunge for added challenge		3 - 5	5 - 15	60s
2. Close Grip Push Up Close Grip Push Up by Boyce Bros		3 - 5	5 - 15	60s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag Can be interchanged with Side Plank		3 - 5	20 - 120	60s
4. Bodyweight Side Lunge Bodyweight Side Lunge by Ranfone Training Systems		3 - 5	4 - 16	60s

Date Created: 11/21/2018, UTC

Last Updated: 4/18/2021, UTC

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