Noobie Calisthenix

by Jack M.

22 athletes joined

Program Description

For this who can barely do push-ups or pull-ups or can’t do any at all Build muscle and strength at calisthenics with the basic frame work to start skills after You should have some light db at home and a pull-up bar

Program Overview

Level

Beginner

Goal

Bodyweight Fitness, Muscle & Sculpting, Athletics

Equipment

At Home

Program Length

4 weeks

Time Per Workout

40 minutes

Created

Jan 26, 2024 03:18

Last Edited

Jul 25, 2024 01:51

Day 1

Push Up (Knees)

4 Sets

5-15 Reps

Pike Pushup

2 Sets

3-10 Reps

@10

Lateral Raise (Dumbbell)

3 Sets

6-12 Reps

Push Up (Knees)

1 Set

AMRAP

@10

Plank

1 Set

AMRAP

@10

Sit Up

1 Set

AMRAP

@10

Day 2

Row Between Chairs

5 Sets

6-10 Reps

@9.5

Dead Hang

2 Sets

5-20 Reps

@10

Rear Delt Fly (Dumbbell)

3 Sets

5-12 Reps

Hanging Leg Raise

1 Set

3-15 Reps

@9.5

Day 3

Vertical Jump

1 Set

1-2 mins

@8.5

Goblet Squat

3 Sets

5-20 Reps

@10

Bulgarian Split Squat (Dumbbell)

2 Sets

5-12 Reps

@10

Bulgarian Split Squat (Bodyweight)

1 Set

1-2 mins

Day 4

Push Up (Knees)

1 Set

AMRAP

@10

Dead Hang

1 Set

0.7-2 mins

@10

Bicep Curl (Dumbbell)

2 Sets

5-15 Reps

@10

Tricep Extension (Dumbbell)

2 Sets

5-15 Reps

@10

Y Raise

2 Sets

5-15 Reps

@10

Lateral Raise (Dumbbell)

1 Set

5-15 Reps

@10

Day 5

Pike Pushup

1 Set

AMRAP

@10

Reverse Plank

1 Set

AMRAP

@10

Plank

1 Set

AMRAP

@10

Sit Up

1 Set

AMRAP

@10