Free personalized workout plan

Chris' Simple Calisthenic Workout

By Chris Stone

Experience
Beginner (1-2 years)
Time
54 minutes/day | 2 days/week
Good for
Build Muscle, Gain Strength
Equipment
Bodyweight, Pull up bar
Statistics
Average Cardio Intensity
40%
Average Exertion
50%
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

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


Workout A

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Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3 - 5 sets, 5 - 15 reps, (rest 60s)
Revert to a Standing Squat if too challenging
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 - 5 sets, 5 - 15 reps, (rest 60s)
Use a resistance band for assistance if required.
Show Alternative Exercises
Alternate Heel Touchers demonstrationPlay Alternate Heel Touchers demonstration
3 - 5 sets, 4 - 16 reps, (rest 60s)
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
3 - 5 sets, 4 - 16 reps, (rest 60s)
Show Alternative Exercises

Workout B

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Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
3 - 5 sets, 5 - 15 reps, (rest 60s)
Make it a Jump Lunge for added challenge
Show Alternative Exercises
Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
3 - 5 sets, 5 - 15 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 - 5 sets, 20 - 120s, (rest 60s)
Can be interchanged with Side Plank
Show Alternative Exercises
Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
3 - 5 sets, 4 - 16 reps, (rest 60s)
Show Alternative Exercises

Date Created: 11/21/2018, UTC


Last Updated: 4/18/2021, UTC

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