{"id":50452,"date":"2023-03-29T16:50:56","date_gmt":"2023-03-29T16:50:56","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50452"},"modified":"2024-12-27T07:15:46","modified_gmt":"2024-12-27T07:15:46","slug":"calisthenics-workout-plan-for-beginners","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/","title":{"rendered":"Calisthenics Workout Plan For Beginners"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#Step_1_%E2%80%93_Decide_If_Calisthenics_Is_Right_For_You\" >Step 1 &#8211; Decide If Calisthenics Is Right For You<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#Step_2_%E2%80%93_Assess_Your_Current_Fitness_Level\" >Step 2 &#8211; Assess Your Current Fitness Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#Step_3_%E2%80%93_Choose_Appropriate_Exercises_And_Create_A_Program\" >Step 3 &#8211; Choose Appropriate Exercises And Create A Program<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#Squats_Modifications_%E2%80%93_Chair_Squats_Resistance_Band_Squats_Wall_Squats\" >Squats (Modifications &#8211; Chair Squats, Resistance Band Squats, Wall Squats)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#Push-Ups_Modifications_%E2%80%93_Wall_Push-Ups_Incline_Push-Ups_Decline_Push-Ups\" >Push-Ups (Modifications &#8211; Wall Push-Ups, Incline Push-Ups, Decline Push-Ups)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#Plank_Modifications_%E2%80%93_Kneeling_Plank_Single-Leg_Plank_Stability_Ball_Plank\" >Plank (Modifications &#8211; Kneeling Plank, Single-Leg Plank, Stability Ball Plank)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#Lunge_Modifications_%E2%80%93_Reverse_Lunges_Lateral_Lunges_Alternating_Lunges\" >Lunge (Modifications &#8211; Reverse Lunges, Lateral Lunges, Alternating Lunges)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#Plyometric_Exercises_Examples_%E2%80%93_Box_Jumps_Single-Leg_Hops_Jumping_Jacks\" >Plyometric Exercises (Examples &#8211; Box Jumps, Single-Leg Hops, Jumping Jacks)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#Cardio_Exercises_Examples_%E2%80%93_Jump_Rope_High_Knees_Burpees\" >Cardio Exercises (Examples &#8211; Jump Rope, High Knees, Burpees)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#Step_4_%E2%80%93_Set_Appropriate_Timing\" >Step 4 &#8211; Set Appropriate Timing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#Step_5_%E2%80%93_Set_Up_A_Warm_Up_Routine\" >Step 5 &#8211; Set Up A Warm Up Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#Step_6_%E2%80%93_Track_Your_Progress\" >Step 6 &#8211; Track Your Progress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#Step_7_%E2%80%93_Listen_To_Your_Body\" >Step 7 &#8211; Listen To Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When you&#8217;re new to fitness, everything seems a bit overwhelming. Should you be doing aerobic or anaerobic exercises? How much weight should you lift? Is running the best thing for your body? What are the recommendations for stretching? All of these questions can be answered with one simple answer: calisthenics. <\/span><span style=\"font-weight: 400;\">Calisthenics is an exercise that utilizes your body weight and gravity as resistance to build strength and endurance (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This makes it the perfect workout plan for beginners since you don&#8217;t need equipment or a gym membership to get started. It&#8217;s a combination of both aerobic and anaerobic exercises, and it&#8217;s a great way to get fit fast!<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:805,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_plan_for_beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s not always easy to know what exercises to do and how often. To make it easier for beginners, here are 7 simple steps to the perfect calisthenics <a href=\"https:\/\/betterme.world\/articles\/benefits-of-calisthenics\/\">workout plan<\/a>:<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_1_%E2%80%93_Decide_If_Calisthenics_Is_Right_For_You\"><\/span><strong>Step 1 &#8211; Decide If Calisthenics Is Right For You<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One of the first steps to take when beginning calisthenics is to decide if it is right for you. Many people find that they enjoy the structure and discipline of regimented exercises, while others prefer a more flexible approach.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are looking for an intense workout that requires strength, commitment, and dedication then calisthenics might be for you. However, if your fitness goals are more relaxed and flexible, then alternative exercises or activities may be better suited to your needs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure that you are physically capable of performing calisthenics exercises. It\u2019s best to consult with a physician prior to beginning any new fitness regimen and make sure that you have clearance from them before starting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some calisthenics exercises can be pretty demanding and may require a certain level of physical fitness before attempting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Educate yourself on the different types of calisthenics exercises and decide which areas you would like to focus on. Briefly, we can divide calisthenics into three main categories: bodyweight exercises, bar-based exercises, and gymnastic movements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All of them involve using your own body weight to perform exercises without the use of weights or machines. The type of exercise you do depends on your fitness goals and the equipment (or lack thereof) that is available to you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodyweight exercises are great for building overall strength and conditioning, bar-based exercises work well for targeting upper body muscles and gymnastic movements are excellent for developing mobility, balance, and coordination.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginners are best served to start with bodyweight exercises as they are the most accessible and typically require less technical skill to master. Once you have become more proficient, then you can begin to incorporate more advanced exercises like bar-based and gymnastic movements.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/what-does-calisthenics-do-to-your-body\/\"><i>What Does Calisthenics Do To Your Body: A Blow-By-Blow Explanation<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_plan_for_beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-52986 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/13-1024x576.png\" alt=\"calisthenics\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/13.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/13-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/13.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/13-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/13.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_2_%E2%80%93_Assess_Your_Current_Fitness_Level\"><\/span><strong>Step 2 &#8211; Assess Your Current Fitness Level<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before you begin your workout plan, it\u2019s important to assess your current fitness level. This will help you determine which exercises are appropriate for your ability and what level of intensity you should be working at.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by rating the following areas on a scale of 1-10 (10 being the highest):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength: <\/b><span style=\"font-weight: 400;\">__________\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Endurance:<\/b><span style=\"font-weight: 400;\"> ___________<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mobility:<\/b><span style=\"font-weight: 400;\"> ___________<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexibility: <\/b><span style=\"font-weight: 400;\">___________<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balance:<\/b><span style=\"font-weight: 400;\"> ___________<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Coordination:<\/b><span style=\"font-weight: 400;\"> ___________<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To help you, we&#8217;ll briefly define what each of these terms means:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength: <\/b><span style=\"font-weight: 400;\">How much weight can you lift?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Endurance:<\/b><span style=\"font-weight: 400;\"> How long can you sustain an exercise?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mobility: <\/b><span style=\"font-weight: 400;\">How much range of motion do you have in your joints?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexibility:<\/b><span style=\"font-weight: 400;\"> How flexible are your muscles and tendons?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balance:<\/b><span style=\"font-weight: 400;\"> How well can you maintain control in an unstable environment?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Coordination: <\/b><span style=\"font-weight: 400;\">How well do you move your body in a synchronized manner?<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Not sure how to gauge your fitness level? Here are some ideas you can use to determine whether you have a base level:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength \u2013<\/b><span style=\"font-weight: 400;\"> Can you do at least 5-10 reps of a basic bodyweight exercise like push ups, squats, or pull-ups?\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Endurance \u2013<\/b><span style=\"font-weight: 400;\"> Can you do 30 minutes of moderate exercise without becoming overly fatigued?\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mobility \u2013<\/b><span style=\"font-weight: 400;\"> Can you move through a full range of motion in all your joints (attempting a yoga pose is a good way to test this)?\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexibility \u2013 <\/b><span style=\"font-weight: 400;\">Can you touch your toes while standing?\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balance \u2013<\/b><span style=\"font-weight: 400;\"> Can you maintain control while standing on one foot?\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Coordination \u2013 <\/b><span style=\"font-weight: 400;\">Can you move your arms and legs in a fluid, coordinated manner (try a basic dance step or martial arts move)?<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A good approach is to start with exercises at your current ability level, then gradually increase the difficulty as you become more comfortable. This will allow you to progress at a steady rate and reduce the risk of injury.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_plan_for_beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-52985 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/12-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/12.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/12-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/12.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/12-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_3_%E2%80%93_Choose_Appropriate_Exercises_And_Create_A_Program\"><\/span><strong>Step 3 &#8211; Choose Appropriate Exercises And Create A Program<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you have assessed your current fitness level, it\u2019s time to choose the appropriate exercises and create a program.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by making a list of the body parts you want to target with your routine (for example, chest, back, arms, legs, etc.). Then look up exercises that focus on those muscle groups.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure to select exercises that are at your current ability level and gradually increase the difficulty as you become stronger and more skilled.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_plan_for_beginners\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">We recommend the following exercises because they can be modified for any fitness level and are appropriate for both beginner and experienced exercisers:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Squats_Modifications_%E2%80%93_Chair_Squats_Resistance_Band_Squats_Wall_Squats\"><\/span><span style=\"font-weight: 400;\"><strong>Squats (Modifications &#8211; Chair Squats, Resistance Band Squats, Wall Squats)<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The squat is a compound movement that targets the legs, glutes, and core. It\u2019s a great exercise for building strength and power. It can be difficult for beginners to achieve the depth of the traditional squat, so here&#8217;s an alternate exercise you can do with a chair:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing in front of a chair with your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach down and sit back on the chair, keeping your back straight and your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your heels to stand up and repeat.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Or with a resistance band:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drape the resistance band over a pullup bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your feet shoulder-width apart and securely grip the band with both hands.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat down slowly and then stand back up, squeezing your glutes as you stand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release the band and repeat.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Over time, you&#8217;ll realize that you&#8217;re able to do more reps and eventually transition to the traditional squat. To advance, you can add weight such as a medicine ball or kettlebell.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_plan_for_beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-52989 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/1-1024x576.png\" alt=\"calisthenics\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/1-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Push-Ups_Modifications_%E2%80%93_Wall_Push-Ups_Incline_Push-Ups_Decline_Push-Ups\"><\/span><strong>Push-Ups (Modifications &#8211; Wall Push-Ups, Incline Push-Ups, Decline Push-Ups)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The push-up is a great exercise for building upper body <a href=\"https:\/\/betterme.world\/articles\/park-workouts\/\">strength and stability<\/a>. To make it easier for beginners, we suggest starting with wall push-ups:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position facing the wall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the wall slightly wider than shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your arms and lower yourself towards the wall until your nose and forehead touch the wall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press off the wall and straighten your arms to return to a standing position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Over time, you can progress to incline or decline push-ups, which will increase the difficulty. You can also add weights such as dumbbells for additional <a href=\"https:\/\/betterme.world\/articles\/how-to-choose-a-sports-band\/\">resistance<\/a>.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Plank_Modifications_%E2%80%93_Kneeling_Plank_Single-Leg_Plank_Stability_Ball_Plank\"><\/span><strong>Plank (Modifications &#8211; Kneeling Plank, Single-Leg Plank, Stability Ball Plank)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The plank is an excellent exercise for strengthening your core. For beginners, try a kneeling plank to get comfortable with the movement before progressing to the full plank:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a pushup position but with your knees on the floor and feet off the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and squeeze your glutes to maintain a straight line from head to toe.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 10-30 seconds (depending on your comfort level) and then release.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Lunge_Modifications_%E2%80%93_Reverse_Lunges_Lateral_Lunges_Alternating_Lunges\"><\/span><strong>Lunge (Modifications &#8211; Reverse Lunges, Lateral Lunges, Alternating Lunges)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The lunge is a great <a href=\"https:\/\/betterme.world\/articles\/hip-hop-for-weight-loss\/\">exercise<\/a> for building strength and stability in your lower body. To keep it simple, start with reverse lunges:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step one leg back and lower yourself into a lunge.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your front knee and back heel aligned, and core engaged.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your front heel to stand back up.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_plan_for_beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-52979 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/6-1024x576.png\" alt=\"calisthenics\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/6.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/6-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/6.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/6-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Plyometric_Exercises_Examples_%E2%80%93_Box_Jumps_Single-Leg_Hops_Jumping_Jacks\"><\/span><strong>Plyometric Exercises (Examples &#8211; Box Jumps, Single-Leg Hops, Jumping Jacks)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plyometric exercises are a great way to increase power and <a href=\"https:\/\/betterme.world\/articles\/why-are-my-hamstrings-so-tight\/\">explosiveness<\/a>. To start, choose a box height that is appropriate for your ability level and try some basic box jumps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in front of the box with feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and swing your arms back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump up onto the box with both feet and then step back down.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can also do single-leg hops or jumping jacks for a more dynamic exercise. As you progress, you can increase the height of the box or add weight to make it more challenging.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cardio_Exercises_Examples_%E2%80%93_Jump_Rope_High_Knees_Burpees\"><\/span><strong>Cardio Exercises (Examples &#8211; Jump Rope, High Knees, Burpees)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardio exercises are an excellent way to increase endurance and improve your overall fitness (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20086470\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). As part of a calisthenics routine, you can do jump rope, high knees, and burpees. Other options include mountain climbers, skaters, and walking lunges.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with 30-45 seconds of each exercise, then increase the intensity and duration as you get stronger. For an extra challenge, add weights to your <a href=\"https:\/\/betterme.world\/articles\/bodyweight-workout-plan\/\">cardio routine<\/a>.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/calisthenics-vs-weights\/\"><i>Calisthenics Vs Weights: Which Road Should You Go Down?<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_4_%E2%80%93_Set_Appropriate_Timing\"><\/span><strong>Step 4 &#8211; Set Appropriate Timing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Once you have an idea of what <a href=\"https:\/\/betterme.world\/articles\/movement-training\/\">exercises<\/a> to include in your routine, it&#8217;s important to plan the timing and duration for each exercise. A good guideline is to start with 30-45 seconds of each exercise, then gradually increase the duration as you get stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for 30 seconds of rest between each exercise and 45-60 seconds of rest between sets. If you&#8217;re doing multiple sets, take 3-5 minutes of rest in between them.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_5_%E2%80%93_Set_Up_A_Warm_Up_Routine\"><\/span><strong>Step 5 &#8211; Set Up A Warm Up Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Any good workout must always start with a warm-up routine that serves three important purposes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26400696\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It increases your heart rate, body temperature, and blood flow in preparation for exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It helps you to become more aware of your body and movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It helps to reduce the risk of any potential injuries from exercise.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">A good warm-up routine should consist of some light cardio exercises, such as walking or jogging in place, jumping jacks, and arm circles. It must also include joint mobilization exercises such as arm and ankle rotations, hip circles, and shoulder rolls.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may also add some dynamic stretching exercises as part of your <a href=\"https:\/\/betterme.world\/articles\/losing-upper-back-fat\/\">warm-up routine<\/a> (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19675479\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_plan_for_beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-52980 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/7-1024x576.png\" alt=\"calisthenics\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/7.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/7-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/7.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/7-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_6_%E2%80%93_Track_Your_Progress\"><\/span><strong>Step 6 &#8211; Track Your Progress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As a beginner, you need a reasonable understanding of your body and its limitations. You also need to know when to push yourself and when to take it easy. This is why tracking your progress is essential for your calisthenics routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A common mistake is to use measures such as the scale to measure <a href=\"https:\/\/betterme.world\/articles\/mental-fitness\/\">your progress<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, track the number of reps you can do in a certain exercise, the amount of time it takes you to complete a set or the amount of weight you can lift. These are more likely to give you accurate results and will help you chart your progress over time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are also less likely to demotivate you, unlike methods such as scales.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Skill progression is an equally important measure when it comes to calisthenics. Take a skill like a handstand, for example. You can track your progress in this skill by recording the amount of time you can hold a handstand or the number of consecutive push-ups you can do in a handstand position.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By tracking your progress, you will be able to identify areas of improvement and adjust your calisthenics routine accordingly. This will ensure that you are always making progress and taking your fitness to the next level.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_plan_for_beginners\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_7_%E2%80%93_Listen_To_Your_Body\"><\/span><strong>Step 7 &#8211; Listen To Your Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You should always listen to <a href=\"https:\/\/betterme.world\/articles\/standing-bicep-stretch\/\">your body<\/a> when doing calisthenics. If you start to feel any pain or discomfort, stop immediately and adjust your routine. Injuries can easily occur if you push yourself too hard or do exercises incorrectly (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/overuse-injury\/art-20045875\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Excessive soreness that persists for more than a few days is also an indicator that you are overdoing it and may need to adjust your routine.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:809,&quot;3&quot;:{&quot;1&quot;:0},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_plan_for_beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics is a great way to build strength and fitness without any equipment. Start with basic bodyweight exercises such as squats, push-ups, planks, lunges, and plyometrics.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you get more comfortable with the movements, you can add weights or increase your reps to challenge yourself. With regular practice and dedication, you can make great progress with calisthenics.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you&#8217;re new to fitness, everything seems a bit overwhelming. Should you be doing aerobic or anaerobic exercises? How much weight should you lift? Is running the best thing for your body? What are the recommendations for stretching? All of these questions can be answered with one simple answer: calisthenics. Calisthenics is an exercise that [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":61539,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,267],"tags":[],"coauthors":[123],"class_list":["post-50452","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-men"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calisthenics Workout Plan For Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you thinking about starting a new workout routine? Consider calisthenics! Discover how to get create a \u2605 CALISTHENICS WORKOUT FOR BEGINNERS \u27a4 with this step-by-step guide.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calisthenics Workout Plan For Beginners\" \/>\n<meta property=\"og:description\" content=\"Are you thinking about starting a new workout routine? Consider calisthenics! Discover how to get create a \u2605 CALISTHENICS WORKOUT FOR BEGINNERS \u27a4 with this step-by-step guide.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-27T07:15:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/6-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14\"},\"headline\":\"Calisthenics Workout Plan For Beginners\",\"dateModified\":\"2024-12-27T07:15:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/\"},\"wordCount\":2199,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/6.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for men\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When you're new to fitness, everything seems a bit overwhelming. Should you be doing aerobic or anaerobic exercises? How much weight should you lift? Is running the best thing for your body? What are the recommendations for stretching? All of these questions can be answered with one simple answer: calisthenics. <\/span><span style=\\\"font-weight: 400;\\\">Calisthenics is an exercise that utilizes your body weight and gravity as resistance to build strength and endurance (<\/span><a href=\\\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This makes it the perfect workout plan for beginners since you don't need equipment or a gym membership to get started. It's a combination of both aerobic and anaerobic exercises, and it's a great way to get fit fast!<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;LINK TO QUIZ\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:805,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, it's not always easy to know what exercises to do and how often. To make it easier for beginners, here are 7 simple steps to the perfect calisthenics <a href=\\\"https:\/\/betterme.world\/articl ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/\",\"name\":\"Calisthenics Workout Plan For Beginners - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/6.png\",\"dateModified\":\"2024-12-27T07:15:46+00:00\",\"description\":\"Are you thinking about starting a new workout routine? Consider calisthenics! 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Calisthenics Workout Plan For Beginners - BetterMe","description":"Are you thinking about starting a new workout routine? Consider calisthenics! Discover how to get create a \u2605 CALISTHENICS WORKOUT FOR BEGINNERS \u27a4 with this step-by-step guide.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Calisthenics Workout Plan For Beginners","og_description":"Are you thinking about starting a new workout routine? Consider calisthenics! Discover how to get create a \u2605 CALISTHENICS WORKOUT FOR BEGINNERS \u27a4 with this step-by-step guide.","og_url":"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-27T07:15:46+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/6-1024x576.png","type":"image\/png"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14"},"headline":"Calisthenics Workout Plan For Beginners","dateModified":"2024-12-27T07:15:46+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/"},"wordCount":2199,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/6.png","articleSection":["Calisthenics","Calisthenics for men"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When you're new to fitness, everything seems a bit overwhelming. Should you be doing aerobic or anaerobic exercises? How much weight should you lift? Is running the best thing for your body? What are the recommendations for stretching? All of these questions can be answered with one simple answer: calisthenics. <\/span><span style=\"font-weight: 400;\">Calisthenics is an exercise that utilizes your body weight and gravity as resistance to build strength and endurance (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This makes it the perfect workout plan for beginners since you don't need equipment or a gym membership to get started. It's a combination of both aerobic and anaerobic exercises, and it's a great way to get fit fast!<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;LINK TO QUIZ\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:805,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, it's not always easy to know what exercises to do and how often. To make it easier for beginners, here are 7 simple steps to the perfect calisthenics <a href=\"https:\/\/betterme.world\/articl ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/","url":"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/","name":"Calisthenics Workout Plan For Beginners - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/6.png","dateModified":"2024-12-27T07:15:46+00:00","description":"Are you thinking about starting a new workout routine? Consider calisthenics! 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