This 30-day calisthenics workout plan for beginners will guide you through a series of bodyweight exercises that will help you build strength, improve your overall fitness and reach your fitness goals.
Want to get fit and gain strength without going to the gym or investing in expensive equipment? Well, look no further: calisthenics is a form of bodyweight training that uses your own body as resistance to build muscle and improve overall fitness.
Why Choose Calisthenics?
No Equipment Needed
One of the biggest advantages of calisthenics is that it requires no equipment. You can do these exercises anywhere, whether it’s at home, in a park, or even while traveling. This makes it a convenient and cost-effective way to stay in shape.
Builds Functional Strength
Calisthenics exercises use multiple muscle groups at once, which helps build functional strength that translates into everyday activities. This type of strength is essential for maintaining good posture, preventing injuries, and improving overall physical performance.
Suitable for All Fitness Levels
Whether you’re a beginner or an experienced athlete, calisthenics can be tailored to your fitness level. You can modify the exercises to make them easier or more challenging, making it a suitable workout for everyone.
The 30-Day Calisthenics Workout Plan
Before You Begin
Before starting any new workout plan, it’s essential to consult with your doctor, especially if you have any pre-existing medical conditions. It’s also crucial to listen to your body and take breaks when needed. Remember to stay hydrated and fuel your body with nutritious foods to support your workouts.
Warm-Up
Before each workout, it’s essential to warm up your muscles to prevent injury and prepare your body for the exercises. A simple warm-up routine can include jogging in place, jumping jacks, and arm circles.
30-day calisthenics workout plan for beginners
Day 1-5: Upper Body
The first five days of this workout plan will focus on building upper body strength. Each day, you’ll perform three sets of the following exercises, with 30 seconds of rest between each set.
- Push-ups (3 sets of 10 reps)
- Tricep dips (3 sets of 10 reps)
- Plank (3 sets of 30 seconds)
- Shoulder taps (3 sets of 10 reps)
- Diamond push-ups (3 sets of 10 reps)
Day 6-10: Lower Body
The next five days will target your lower body. Each day, you’ll perform three sets of the following exercises, with 30 seconds of rest between each set.
- Squats (3 sets of 10 reps)
- Lunges (3 sets of 10 reps)
- Calf raises (3 sets of 10 reps)
- Glute bridges (3 sets of 10 reps)
- Wall sits (3 sets of 30 seconds)
Day 11-15: Core
The third phase of this workout plan will focus on strengthening your core. Each day, you’ll perform three sets of the following exercises, with 30 seconds of rest between each set.
- Crunches (3 sets of 10 reps)
- Russian twists (3 sets of 10 reps)
- Leg raises (3 sets of 10 reps)
- Bicycle crunches (3 sets of 10 reps)
- Plank (3 sets of 30 seconds)
Day 16-20: Full Body
The next five days will target your entire body with a combination of exercises. Each day, you’ll perform three sets of the following exercises, with 30 seconds of rest between each set.
- Burpees (3 sets of 10 reps)
- Mountain climbers (3 sets of 10 reps)
- Jumping jacks (3 sets of 10 reps)
- Plank jacks (3 sets of 10 reps)
- High knees (3 sets of 10 reps)
Day 21-25: Strength Training
The fifth phase of this workout plan will focus on building strength with more challenging exercises. Each day, you’ll perform three sets of the following exercises, with 30 seconds of rest between each set.
- Pull-ups (3 sets of 10 reps)
- Dips (3 sets of 10 reps)
- Pistol squats (3 sets of 10 reps)
- Handstand push-ups (3 sets of 10 reps)
- L-sit (3 sets of 30 seconds)
Day 26-30: Endurance
The final phase of this workout plan will focus on building endurance with high-intensity exercises. Each day, you’ll perform three sets of the following exercises, with 30 seconds of rest between each set.
- Jump rope (3 sets of 30 seconds)
- Burpees (3 sets of 10 reps)
- Mountain climbers (3 sets of 10 reps)
- Plank jacks (3 sets of 10 reps)
- High knees (3 sets of 10 reps)
Cool Down
After each workout, it’s essential to cool down and stretch your muscles to prevent injury and improve flexibility. A simple cool-down routine can include walking, stretching, and foam rolling.
Tracking Your Progress
To track your progress, you can use a fitness app or a workout journal to record the number of reps and sets you complete each day. This will help you stay motivated and see how far you’ve come in just 30 days.
The calisthenics are an effective and convenient way to build strength and increase overall fitness. By following this 30-day calisthenics training plan for beginners, you can reach your fitness goals while seeing significant improvements in your strength and endurance. Always remember to listen to your body, stay hydrated and fuel your body with nutritious foods to support your workouts.
