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Calisthenics Workout for Beginners

If you’re completely new to calisthenics and bodyweight exercises, make sure to check out the page. Below you will find workout routines meant for total beginners. If you find these too easy, head to the Advanced Beginner section instead.

Note: always remember that if you can’t do the full repetition numbers shown, just do as MANY AS YOU CAN. It’s perfectly fine to do less repetitions, as long as you are still pushing yourself hard enough to see fitness gains.

Modified Baristi Workout

  • 5-8 Negative Chin-ups OR Static Hold
  • 5-8 incline push-ups
  • 10 leg raises
  • 5-8 inverted rows
  • 5-8 bench dips
  • 10-15 squats

Rest: minimal between exercises, 90 seconds between cycles.

Cycles: 2

Al Kavadlo’s 5×5 Beginner Workout

Al Kavadlo is one of the most well-known calisthenics trainers and experts in the world. This is a simple complete beginner routine. If you can’t do the full 5 reps, just do as many as you can.

  • 5 Australian pull-ups
  • 5 Lying Knee Tucks
  • 5 Split Squats (5 for each leg)
  • 5 Push-ups OR as many knee push-ups as you can if normal push-ups are too difficult

Rest: Minimal rest between exercises – ideally only as long as it takes you to get into the next exercise position.

Cycles: Start one with 1, once it gets easier you can do up to 3 with 1-2 minutes of rest between each cycle.

The Push-up Progression Routine

This routine was designed by Scooby1961, a very popular fitness guru. This routine is great for progressing to full-fledged push-ups over the period of a month or two. You will start out with:

Do this until you feel comfortable enough to progress to knee push-ups. If you’re a complete beginner, this should take you a couple of weeks.

Once you feel comfortable with knee push-ups, you can progress to stage 3 – a mix of normal push-ups and knee pushups.

  • For this stage, you will do as many normal push-ups in every set as you can, and do the rest of the 20 on your knees. Once again, 5 sets total, 2 minutes rest time in between each set.

Source: calisthenicsguide.com


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