If you are a newcomer to the calisthenics workout, you need a proper guide tailored for beginners. Often, people are dumped into the guidelines available on the internet without assuring if that workout suits their body capacity and needs or not. Therefore, it is important for one to look for a proper plan to achieve his goal in compliance with health. Here in this article, you can get a 21 day simple calisthenics workout plan for beginners.
What is a Calisthenics Workout?
A calisthenics workout is a type of exercise that does not require any workout instrument but only the body weight. It can include crunches, pushups, burpees, etc.
This workout offers a number of health benefits, including burning fat, improving core strength, improving muscle mass, boosting metabolism, improving brain health, and many more.
Researchers are suggesting that men who perform calisthenics workouts ultimately have lower fat mass as well as improved posture. This workout makes your body flexible and is totally free, as no equipment is needed.
Calisthenics workouts are carried out at different intensities and levels. It requires light handheld tools and rings at times and heavy fitness training at others. Three levels are known to be familiar:
- First level: Beginner
- Second level: Intermediate
- Third level: Experienced
The first level is a calisthenics workout plan for beginners at home. The history of calisthenics concludes that this form of training was introduced in Greece in ancient times.
However, it gained popularity in the early 19th century. Now it is being welcomed at the military and law enforcement levels, as well as in fitness training for athletes and for people who want their bodies to be in shape in order to warm up for sports or build up their body structure.
3 Weeks Beginners Workout Plan
Doing a workout is a very important need of your body, but people are often unaware of this fact. According to a study, about 25.3% of people in the US have a high prevalence of physical inactivity. A 21 day workout plan is considered to be an ideal way of improving your body strength via a calisthenics workout.
After these 21 days, including healthy exercises, you will experience a change in the composition of your body as well as your fitness lifestyle. Here is a day-wise distribution of calisthenics workout plan for free that you can follow in order to get your body in shape without any extensive hard work.
Day 1
- Do a warm-up for five to ten minutes by jogging or using jumping jacks
- Three sets of ten reps resistance band bicep curls
- Then three sets of ten reps for resistance band rows
- Push-ups three sets of ten reps
- Body-weight squats three sets of ten reps
- Hold a plank for 30 seconds
Day 2
- Perform a five to ten minutes warm-up by jogging or using jumping jacks
- Three sets of five reps of pull-ups
- Now, three sets of ten reps of resistance band shoulder press
- Resistance band leg curls three sets of ten reps
- Three sets of ten reps dips
- Lunges three of ten reps
- Hold a side plank for 30 seconds on each side
Day 3
- Do seven close hands chin-ups
- Five pull-ups
- Six dips
- Fifteen push-ups
- Five leg raises
- Nine jump squats
- Fifteen Australian pull-ups
Day 4
- Five superman pull
- Ten close-grip push-ups
- Twenty crunch punch
- Fifteen full plank shoulder taps
- Twenty V sit leg raise
- Repeat three times (you can also rest for up to 90 seconds in between)
- Now perform stretches for 3 to 5 minutes in order to cool down
Day 5
- Slight five to ten minutes warmup
- Three sets of ten reps resistance band bicep curls with top pause
- Resistance band tricep extensions with bottom pause, three sets of ten reps
- Three sets of ten reps pull-ups
- Archer push-ups three sets of ten reps
- Three sets of ten reps Bulgarian split squats with weight
- Hip twist plank with a thirty-second hold
Day 6
- Forty Russian twists
- Fifteen push-ups
- Right side plank for thirty seconds
- Left side plank for thirty seconds
- Ten dips
- Thirty times, alternate heel touch
- Static stretches for three to five minutes
Day 7
Rest Day
Day 8
- Five to ten minutes of jogging for warm-up
- Three sets of ten reps resistance band pull-ups
- Resistance band leg press three sets of ten reps
- Three sets of ten reps resistance band push-ups
- Jump squats three sets of ten reps
- Three sets of ten reps single leg calf raises (per leg)
- Side plank with leg lift and reach for thirty seconds
Day 9
- Complete 4 rounds of following:
- Hold the plank for thirty seconds
- Eight squats
- Each leg lunges for eight times
- Eight push-ups
- Lay down and raise legs for eight times
- Max mountain climbers (20 per leg if beginner)
- Eight pike push-ups
Day 10
- Fifteen full plank shoulder taps
- Twenty-five toe touch crunch
- Ten-floor tricep dip
- Fifteen times crunch
- Thirty times flutter kick
- Three to five minutes of static stretches
Day 11
- Twenty jump lunges
- Alternate side lunge for ten times
- Ten right side glute kickbacks to fire hydrant
- Glute kickbacks to fire hydrant on the left side for ten times
- Ten times right single leg glute bridge
- Left side single leg glute bridge for ten times
- Ten star jumps
Day 12
- Five to ten minutes of jogging
- Resistance band chest press three sets of ten reps
- Three sets of ten reps resistance band reverse flys with top pause
- Resistance band curls three sets of ten reps
- Spiderman push-ups three sets of ten reps
- Thirty seconds hold of wall sit with knee pulse
- Knee-to-elbow plank for thirty seconds
Day 13
4 rounds of the following:
- Fifteen-second sprint, where you’re supposed to run as fast as you can
- Forty-second walk without a stop
Do 1 round each:
- Thirty seconds of sprinting again
- A recovery walk for two seconds
Again, perform 4 rounds each:
- 15 seconds of sprint
- Forty-five seconds of continuous walking
1 round:
- Again, a thirty seconds sprint
- Two seconds of walking for recovery
Day 14
Rest Day
Day 15
- Five to ten minutes of jumping jacks for warm-up
- Three sets of ten reps resistance band chest press
- Resistance band row three sets of ten reps
- Three sets of ten reps resistance band curls
- Thirty seconds of wall sitting with leg lift
- Three sets of ten reps Hindu push-ups
- Plank with leg lift and drop hip
Day 16
Do 4 rounds of each:
- Run for 100 meter
- Five dips
- Jumping jacks for forty-five seconds
- Eight push-ups
- Alternating high knees for thirty seconds
- Mountain climbers for thirty seconds
- Fifteen seconds of plank
Day 17
- Twenty jump lunges
- Alternate leg kickback squats for twenty times
- Twenty alternate glute kickbacks
- Floor bridge for twenty times
- Ten right side fire hydrants
- Left side fire hydrant for ten times
- Repeat for three times, then do static stretches for three to five minutes
Day 18
- Light cardio warm-up for five to ten minutes
- Pull-ups top holding thirty sets of ten reps
- Thirty sets of ten reps resistance band lateral raises
- Resistance band squats thirty sets of ten reps
- Diamond push-ups thirty sets of ten reps
- Thirty sets of ten reps of Bulgarian split squats
- Thirty seconds holding the plank with a hip drop (each side)
Day 19
- Four sets of assisted chin-ups for three to five reps
- Four sets of pushups for three to five reps
- Three sets of Australian pull-ups for ten to twelve reps
- Three sets of scapula pull-ups (0-1x-3) for five reps
- Plank push-ups in three sets for 45 seconds
- Two sets of active hands for as many reps as you can
Day 20
- Body-up eight times
- Fifteen burpees
- Sixteen squats to alternate leg kickback
- Thirty mountain climbers,
- Ten star jumps
- Airbike twenty times
- Rest for ninety seconds
- Three to five minutes of static stretches
Day 21
Rest day and your calisthenics exercises target accomplishment day!
Conclusion
A calisthenics workout plan is getting hype nowadays due to its convenience, as it does not require a person to visit a gym or go for expensive equipment. It offers a number of benefits when it comes to health, in addition to helping your body stay fit and in shape. You can also follow calisthenics workout plan for weight loss.
Although it has three stages of difficulty, you can get a 21 day plan of calisthenics workout plan tailored for beginners through this article. But keep in mind, don’t forget to make one day a rest day, as you have a human body, not a robotic one, and it needs rest to function and grow properly.
