30 days Calisthenics training workout plan for beginners || Calisthenics guide

 

Introduction to calisthenics :

Welcome to the beginning of your calisthenics journey! Whether you want to enhance your strength, flexibility, or overall fitness, calisthenics provides an excellent way to reach your goals without the need for expensive equipment or gym memberships. Today marks the start of our 30-day calisthenics training program tailored for absolute beginners like yourself. Let's kick things off and embark on this exciting path towards a healthier, fitter version of yourself!

Why Choose Calisthenics?

Before we delve into the workout, let's take a moment to understand why calisthenics is a superb form of exercise, especially for newcomers. Calisthenics exercises utilize your body weight as resistance, making them suitable for individuals of all fitness levels and backgrounds. Not only does calisthenics help in building strength and muscle definition, but it also enhances balance, coordination, and flexibility. Moreover, it can be performed anywhere, anytime, making it ideal for those with busy schedules or limited access to gym facilities.

Warm-Up:

Prior to commencing the main workout, it's crucial to properly warm up your muscles to prevent injuries and enhance performance. Let's kick things off with a straightforward warm-up routine comprising dynamic stretches and mobility exercises:

1. Arm Circles:

Stand tall with your arms extended straight out to the sides. Rotate your arms in small circles, gradually increasing the size of the circles with each rotation. Repeat for 20 seconds, then switch directions.

2. Leg Swings: 

Stand next to a wall or sturdy object for support. Swing one leg forward and backward in a controlled motion, gradually increasing the range of motion with each swing. Repeat for 10 swings on each leg.

3. Torso Twists: 

Stand with your feet shoulder-width apart and your arms extended straight out in front of you. Twist your torso to one side, keeping your hips facing forward. Return to the center and twist to the other side. Repeat for 10 twists.

4. Jumping Jacks :

Stand with your feet together and arms by your sides. Jump up, spreading your legs and raising your arms overhead. Return to the starting position and repeat for 30 seconds. 

Now, time for the main workout :

Today's routine will focus on building strength in your upper body, core, and lower body using basic calisthenics exercises. Remember to maintain proper form and listen to your body. If any exercise feels too challenging, feel free to modify or skip it.

 Let's get started! 

 

1. Incline Push-Ups : 

Find a sturdy elevated surface and place your hands shoulder-width apart on it. Step back into a plank position and lower your chest towards the surface by bending your elbows. Push back up to the starting position. Aim for 3 sets of 10-12 reps.

2. Bodyweight Squats:

Stand with your feet shoulder-width apart and arms extended straight out in front of you. Lower your body into a squat position by bending your knees and pushing your hips back. Return to the starting position by pushing through your heels and straightening your legs. Aim for 3 sets of 12-15 reps.

3. Plank : 

Start in a push-up position with your hands directly beneath your shoulders. Engage your core muscles and hold this position for as long as you can. Aim for at least 30 seconds to start and gradually increase the duration as you get stronger.  

4. Leg Raises :

Lie flat on your back with your arms by your sides and legs extended straight out in front of you. Lift your legs off the ground until they form a 90-degree angle with your torso. Slowly lower them back down without touching the ground. Aim for 3 sets of 10-12 reps. 

Cooldown :

It's now time to wind down and stretch your muscles to aid in recovery and prevent soreness. Here's a simple cooldown routine to help you relax and unwind:

1. Cat-Cow Stretch:

Start on your hands and knees with wrists under shoulders and knees under hips. Inhale as you arch your back and lift your head and tailbone (Cow Pose), then exhale as you round your back and tuck your chin (Cat Pose). Repeat for 5-10 breaths, flowing smoothly between the two poses.

2. Standing Forward Fold: 

Stand with feet hip-width apart, arms by your sides. Inhale, reach arms overhead, then exhale as you hinge at the hips and fold forward, reaching hands towards the ground or grabbing elbows. Hold for 30 seconds to 1 minute, allowing spine to lengthen and hamstrings to release.

3. Quadriceps Stretch: 

Stand tall with feet hip-width apart and arms by your sides. Bend one knee, grab ankle or foot with hand, gently pulling heel towards glutes until you feel a stretch in front of thigh. Hold for 30 seconds, then switch sides.

Congratulations on finishing the first day of your calisthenics training program! You've started on the path to reaching your fitness goals and improving your body. Keep up the great work, stay motivated, and have confidence in yourself. Tomorrow is a new day full of chances to push yourself and keep moving forward. So, continue the amazing effort, and I look forward to seeing you here for Day Two of our journey together.

And If you're ready to elevate your calisthenics journey and elevate your workouts, it's time to consider investing in essential calisthenics equipment. These tools, ranging from resistance bands to pull-up bars, can make a significant difference in targeting specific muscle groups, increasing resistance, and adding variety to your routines. Here are a few recommendations to consider:

1. Resistance Bands:

These versatile bands come in different resistance levels and can be incorporated into exercises like squats, push-ups, and rows to provide additional resistance. They are lightweight, portable, and suitable for both beginners and advanced athletes.

Check it here

2. Pull-Up Bar: 

A pull-up bar is a fantastic addition to any home gym setup. It enables you to perform a wide range of upper body exercises such as pull-ups, chin-ups, and hanging leg raises, effectively targeting your back, arms, and core muscles.

Check it here

3. Parallettes: 

Parallettes are small, portable bars that are excellent for performing a variety of bodyweight exercises. They allow for greater range of motion and flexibility compared to traditional bars, making them perfect for exercises like L-sits, handstand push-ups, and tuck planches. Parallettes are versatile, lightweight, and can be used indoors or outdoors, making them a valuable tool for calisthenics enthusiasts of all levels.

Check it here

4. Dip Bars: 

Dip bars are essential for anyone looking to strengthen their upper body and build muscle mass. These sturdy, freestanding bars allow you to perform a variety of exercises, including dips, leg raises, and inverted rows. Dips are particularly effective for targeting the chest, shoulders, and triceps, making dip bars a valuable addition to any calisthenics routine. Whether you're a beginner or an advanced athlete, dip bars provide a challenging yet accessible way to improve strength, stability, and overall muscle definition in your upper body.

Check it here

Day 2