Kickstart your fitness journey with this 12-week Calisthenics program designed specifically for beginners. Committing just three days a week, you'll build strength and endurance through bodyweight exercises like push-ups, pull-ups, and squats, all from the comfort of your home. Each session combines cardio and strength training to enhance your overall fitness while targeting major muscle groups. Get ready to transform your body and boost your confidence with every rep!

**Calisthenics for Beginners** is a comprehensive 12-week program designed to introduce you to the fundamentals of bodyweight training. With 44 sessions spread across the weeks, you'll engage in a variety of exercises that build strength, endurance, and flexibility, all from the comfort of your home. Each workout lasts approximately 60 minutes and includes essential movements like push-ups, pull-ups, and squats, tailored for novice to intermediate levels. Get ready to transform your fitness journey with this structured plan that emphasizes athleticism and bodyweight fitness!

Calisthenics for beginners

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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)

Walking Lunge

Plank

Pike Push Up

Plank to Push Up

Glute Bridge Hold

Standing Calf Raise

Hanging Leg Raise

Russian Twist

Pistol Squat

Bulgarian Split Squat (Bodyweight)

Single Leg  Glute Bridge

Windshield Wipers

At this point any exercise too easy at body weight, incorporate either a variation, or added weight.

Decline Push Up

Archer Push Ups

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