Calisthenics 3-month Training Program

Unlock your strength and flexibility with this comprehensive 3-month Calisthenics Training Program, designed for five days a week of bodyweight exercises. Over 12 weeks, you'll build a solid foundation through a diverse mix of push-ups, pull-ups, dips, and lunges, complemented by cardio and yoga sessions to enhance endurance and flexibility. Perfect for all fitness levels, this program requires no equipment and can be done from the comfort of your home. Get ready to transform your body and elevate your fitness journey!

Good for working out at home with limited equipment. A pull-up bar is the only exercise equipment needed, with other workouts requiring chairs.

Flexibility routine is... flexible. Choose what works for you.

Routine from:
https://docs.google.com/document/d/e/2PACX-1vTyXVzMOFOCxROly7Fdg7aREz7kP13h9g3yVqqGVwvugVG4qVlFxrQns3QoLvUtH7rdkWZjH_Jv65da/pub

Recommended Beginner Yoga (Weeks 1-4):
https://www.youtube.com/watch?v=qq2-5waRsVA

Recommended Intermediate Yoga (Weeks 5-8):
https://www.youtube.com/watch?v=iUs9RVc7A2M&t=10s


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Cardio

Push Up

Pull-Up (Bodyweight)

Dip (Bodyweight)

Squat (Bodyweight)

Lunge (Bodyweight)

Plank

Stretching

Building Foundation

Yoga

Flexibility

Pike Push Up

Plank to Push Up

L-Sit Progression

Upper Body

Glute Bridge (Bodyweight)

Calf Raise (Bodyweight)

Hanging Leg Raise

Russian Twist

Handstand Practice

Lower Body + Core

Decline Push Up

Archer Push Up

Pistol Squat

Bulgarian Split Squat (Bodyweight)

Single Leg Glute Bridge

Windshield Wipers

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