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

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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Source

Equipment

Bodyweight, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

54 minutes

Genders

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

Workout Type

Full Body

Avg Cardio Intensity

Source

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

Workout B

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

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

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

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