Noobie Calisthenix

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

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Week 1

Week 2

Week 3

Week 4

Push Up (Knees)

Pike Pushup

Lateral Raise (Dumbbell)

Plank

Sit Up

Row Between Chairs

Dead Hang

Rear Delt Fly (Dumbbell)

Hanging Leg Raise

Vertical Jump

Goblet Squat

Bulgarian Split Squat (Dumbbell)

Bulgarian Split Squat (Bodyweight)

Bicep Curl (Dumbbell)

Tricep Extension (Dumbbell)

Y Raise

After a day of rest 

Reverse Plank

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