Calisthenics workout plan

Calisthenics workout plans

Anytime - Anywhere - Any Fitness Level

Beginner

Beginner

Precondition:

  • None

Goal:

  • 5-10 Push-ups
  • 30sec Full Plank
  • 20min Aerobic

Description:

  • This is the program for you who want to start to workout. Everybody can start here.
  • Diet plan included

Time

  • 12 weeks - 3 times a week - 20min per session

Focus:

  • Stronger muscles
  • Fat loss
  • Improved condition
  • Better flexibility

Intermediate

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Precondition:

  • 5-10 Push-ups
  • 30sec Full Plank
  • 20min Aerobic

Goal:

  • 20-30 Push ups
  • 90sec full plank
  • 20min run without break

Description:

  • You have been working out now and then but want to take it to next step.
  • Diet plan included

Time:

  • 12 weeks - 4 times a week - 30min per session

Focus:

  • Stronger muscles
  • Fat loss
  • Improved condition
  • Better flexibility

Advanced

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Precondition:

  • 20-30 Push ups
  • 90sec full plank
  • 20min run without break

Goal:

  • 1-5 Strict Pull-ups
  • 150sec full plank
  • Run 5K in 25-30min

Description:

  • You are working out regularly but feel like you have plateaued.
  • Diet plan included

Time

  • 12 weeks - 4 times a week - 30min per session

Focus:

  • Stronger muscles
  • Fat loss
  • Improved condition
  • Better flexibility

We will work with

Running

Running

(*Not part of Beginner plan)

 Strength

HIIT

(High intensity interval training)

 Aerobic training

 Stretching/Mobility

Diet
 

Advanced focus plans

Advanced torso

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Precondition:

  • 10-15 Push ups
  • 90sec full plank
  • 20min run without break

Goal:

  • 5-10 Pull-ups
  • 1-5 Handstand Push-ups

Time

  • 12 weeks - 4 times a week - 30min per session

Focus:

  • General workout on an advanced level but focus on torso strength

Advanced core

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Precondition:

  • 20-30 Push ups
  • 90sec full plank
  • 20min run without break

Goal:

  • 30sec L-sit
  • 1-5 Dragon flags

Time

  • 12 weeks - 4 times a week - 30min per session

Focus:

  • General workout on advanced level but focus on core strength

Advanced legs

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Precondition:

  • 20-30 Push ups
  • 90sec full plank
  • 20min run without break

Goal:

  • 1-5 Pistols

Time

  • 12 weeks - 4 times a week - 30min per session

Focus:

  • General workout on advanced level but focus on leg strength

Some details

Calisthenics workout routines, what do you mean by that?

Calisthenics is just another word for bodyweight. Which means that you do the workout routines without weights. Therefore you can do them anytime & anywhere it fits you. Read the Wikipedia explanation here.

But isn't calisthenics something about extreme strong guys doing muscle-ups?

Yes, when you become very advanced you can do that - if it fits you. Just like runners can do marathons and ultra-marathons. However, for most, it's about building a good fitness level with bodyweight exercises. Then you can advance to more difficult exercises or you can continue with the more traditional stuff.

Will I lose weight with a Calisthenics workout plan?

Probably yes! 
But it, of course, depends on your current body composition. The most common result is that you will lose body fat and gain muscles.

Why do you have so many different sessions like HIIT, running, aerobic, strength and mobility?

Because you need it all to become fit.
We will not make you a marathoner, a bodybuilder, a yogi, nor a sprinter but we will utilise most of these methods to make you as fit as possible.

How does the diet work?

 The foundation plans have a build in diet.
Every week you will get a focus area and a goal to accomplish - this will teach you to eat healthy in a natural way.
Also, you will get 3 suggestions for breakfast, lunch, dinner and snacks, every week.
To be honest we are very proud about the diet, as people get fantastic results with it.
 

Example of 1 week Calisthenics workout routine