Calisthenics Routine for Beginners
In this article, we share two calisthenics routines specifically for the beginning calisthenics athlete. This is a follow-up to our previous blog post, "How to: Get Started with Calisthenics." In that post, we discussed how to get started with calisthenics and what the five basic exercises are. In this article, we'll explain how to incorporate these basic exercises into a good training routine. Therefore, we recommend reading "How to: Get Started with Calisthenics" before starting this article.
Calisthenics beginner schedule #1
The first calisthenics routine is a fun and challenging one that's structured differently than most. The idea behind this routine is that you start with a difficult variation of an exercise. You perform this as many times as possible without rest. When you've given it your all and can't do another repetition, you move on to the easier version of the exercise. The routine shows you start with a standard push-up (on all fours) and then move on to knee push-ups.
| Excercise | Repetition | Sets |
|---|---|---|
| Resistance Band Pull-ups | Max | 1 |
| Australian Pull-ups | Max | 1 |
| Push-ups | Max | 1 |
| Knee Push-ups | Max | 1 |
| Bench Pistol Squats | Max | 1 |
| Squats | Max | 1 |
| (Tucked) L-Sit Hold | Max | 1 |
| (Tucked) L-Sit Raises | Max | 1 |
| Dips | Max | 1 |
| Bench Dips | Max | 1 |
Calisthenics beginner schedule #2
The second calisthenics routine is a more traditional workout. It contains five exercises. You perform three sets of each exercise, with approximately two minutes of rest between sets.
| Excercise | Repetition | Sets |
|---|---|---|
| Australian Pull-ups | 12 | 3 |
| Push-ups | 10 | 3 |
| Bench Pistol Squats | 10 | 3 |
| Bench Dips | 15 | 3 |
| (Tucked) L-Sit Raises | 12 | 3 |
