Chris' Simple Calisthenic Workout

By Chris Stone

	Beginner (1-2 years)
	48 minutes/day \| 2 days/week
	Gain Strength, Build Muscle
	Bodyweight, Pull up bar Show More

Average Exertion

Average Cardio Intensity

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 only two of them to alternate between - Workout A and Workout B. There is no time frame on this and these workouts can be completed indefinitely. You may notice a large disparity between minimum and maximum repetitions - this is to take into consideration different levels of fitness and strength between individuals. For an extra challenge, each time you go through my calisthenic workout, try and complete more repetitions of each exercise than you have ever managed previously.

Description

Week 1 Overview

Day 1:

Workout A

Day 2:

Workout B

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Workout A

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Exercise	Sets	Reps	Rest
1.Bodyweight Jump Squat See Exercise Notes	3-5 sets	5-15 reps	60s
2.Pull-up See Exercise Notes	3-5 sets	5-15 reps	60s
3.Alternate Heel Touchers	3-5 sets	4-16 reps	60s
4.Glute Bridge	3-5 sets	4-16 reps	60s

Day 2 - Workout B

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Exercise	Sets	Reps	Rest
1.Bodyweight Lunge See Exercise Notes	3-5 sets	5-15 reps	60s
2.Close Grip Push Up	3-5 sets	5-15 reps	60s
3.Plank See Exercise Notes	3-5 sets	20-2s	60s
4.Bodyweight Side Lunge	3-5 sets	4-16 reps	60s

Date Created: 11/21/2018, UTC

Last Updated: 7/12/2021, UTC

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