{"id":65920,"date":"2024-10-02T14:33:52","date_gmt":"2024-10-02T14:33:52","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=65920"},"modified":"2024-12-27T19:59:53","modified_gmt":"2024-12-27T19:59:53","slug":"12-week-calisthenics-program","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/","title":{"rendered":"12-Week Calisthenics Program Guide: Exercises, Tips, and Frequently Asked Questions"},"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\/12-week-calisthenics-program\/#What_Is_the_12-Week_Calisthenics_Program\" >What Is the 12-Week Calisthenics Program?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#Week_1-4_Building_a_Solid_Foundation\" >Week 1-4: Building a Solid Foundation<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#Push-Ups\" >Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#Body_Weight_Squats\" >Body Weight Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#Pull-Ups\" >Pull-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#Planks\" >Planks<\/a><\/li><\/ul><\/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\/12-week-calisthenics-program\/#Week_5-8_Increasing_Intensity\" >Week 5-8: Increasing Intensity<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#Plyometric_Push-Ups\" >Plyometric Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#Pistol_Squats\" >Pistol Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#Muscle-Ups\" >Muscle-Ups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#Week_9-12_Gradual_Progression_to_Advanced_Movements\" >Week 9-12: Gradual Progression to Advanced Movements<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#Pike_Push-Ups\" >Pike Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#Hollow_Body_Holds\" >Hollow Body Holds\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#Inverted_Rows\" >Inverted Rows<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#How_Do_You_Make_a_Calisthenics_Program\" >How Do You Make a Calisthenics Program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#How_Many_Years_Does_it_Take_to_Learn_Calisthenics\" >How Many Years Does it Take to Learn Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#How_Long_Does_Calisthenics_Take_to_See_Results\" >How Long Does Calisthenics Take to See Results?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#What_is_the_best_calisthenics_program\" >What is the best calisthenics program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#Is_52_too_late_to_start_calisthenics\" >Is 52 too late to start calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#Is_calisthenics_three_times_a_week_enough\" >Is calisthenics three times a week enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#Can_I_get_fit_after_40\" >Can I get fit after 40?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#Is_it_OK_to_do_calisthenics_before_bed\" >Is it OK to do calisthenics before bed?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Your body weight can do plenty for your fitness.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_week_calisthenics_program\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can help you burn calories, as is the case with a body weight HIIT routine; it can help you build strength when you do push-ups; and it can help you build muscle with a properly designed calisthenics program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics, which is also known as body weight training, is a form of strength training that utilizes your own body weight to perform exercises. It includes movements such as push-ups, pull-ups, squats, and lunges that engage multiple muscle groups at once.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises are typically performed in a circuit or high-intensity interval training (HIIT) style format to increase cardiovascular endurance while building strength and muscle simultaneously.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s your guide to 12 weeks of calisthenics training, including exercises, tips, and answers to frequently asked questions.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_12-Week_Calisthenics_Program\"><\/span><b>What Is the 12-Week Calisthenics Program?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 12-week calisthenics program is a comprehensive strength and muscle-building program that utilizes body weight exercises. It is designed to be completed over the course of 12 weeks, with each week focusing on specific exercises and progressions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal of this program is to gradually increase your strength and muscle mass while improving overall fitness. By following a structured plan and eating a healthy diet, you can see significant results in just 3 months.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_1-4_Building_a_Solid_Foundation\"><\/span><b>Week 1-4: Building a Solid Foundation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The first four weeks of your calisthenics program will focus on building a strong foundation for the more challenging exercises that come later. The key here is consistency and proper form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some exercises you can include in your routine:<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><b>Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Push-ups are a classic body weight exercise that targets your chest, shoulders, triceps, and core. To perform a push-up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position with your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows to lower yourself down until your chest touches the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position by extending your elbows, engaging your core, and keeping your body in a straight line.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_week_calisthenics_program\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/2-8.png\" alt=\"12 week calisthenics program\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Body_Weight_Squats\"><\/span><b>Body Weight Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Squats are a great lower-body exercise that targets your quads, hamstrings, and glutes. To perform a body weight squat:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees to lower yourself down as if sitting back into a chair<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to keep your chest up and weight in your heels as you descend.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ideally, your thighs will be at least parallel to the floor\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels while you extend your knees in order to stand back up.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pull-Ups\"><\/span><b>Pull-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Pull-ups are a challenging exercise that primarily targets your back and biceps. If you\u2019re unable to do a pull-up, start with assisted pull-ups using resistance bands or a machine.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the bar with an overhand grip, your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your lats, bend your elbows, and pull yourself up until your chin is above the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back down with control.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Planks\"><\/span><b>Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Planks are a great core-strengthening exercise that also engages your arms, shoulders, and legs. To perform a plank:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position with your forearms on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body in a straight line from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on breathing for the duration of the exercise. You\u2019ll want to breathe in through your chest and out through your stomach. With each breath out, you\u2019ll want to clench your stomach even further.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds to 1 minute.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_week_calisthenics_program\">stay on track<\/a> and hold yourself accountable!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_5-8_Increasing_Intensity\"><\/span><b>Week 5-8: Increasing Intensity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After building a solid foundation, it&#8217;s time to increase the intensity of your workouts. This can be achieved by adding more reps or sets, or incorporating more challenging variations of exercises you\u2019ve already been doing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some exercises to add include:<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plyometric_Push-Ups\"><\/span><b>Plyometric Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Plyometric push-ups are a dynamic variation of regular push-ups that will increase power and explosiveness in your upper body. To perform plyometric push-ups:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself down and explosively push back up, using enough force to lift your hands off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land softly back in the starting position and immediately repeat.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pistol_Squats\"><\/span><b>Pistol Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Pistol squats are an advanced single-leg squat that challenges your balance, stability, and leg strength. To perform a pistol squat:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on one leg with your other leg extended in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself down into a squat position, keeping your extended leg straight and heel planted on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heel to stand back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscle-Ups\"><\/span><b>Muscle-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Muscle-ups combine the pulling motion of a pull-up with the pushing motion of a dip. This exercise requires significant upper-body strength and coordination.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the bar with an overhand grip, your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your lats and pull yourself up until your chest touches the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you reach the top, you\u2019ll need to continue your momentum to push down on the bar to transition into a dip position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It will feel as if you\u2019re pushing off the bar once you get to the transition period of this exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your arms fully extended, hold yourself above the bar for a few seconds and then slowly lower yourself back down\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_week_calisthenics_program\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4-3.png\" alt=\"12 week calisthenics program\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_9-12_Gradual_Progression_to_Advanced_Movements\"><\/span><b>Week 9-12: Gradual Progression to Advanced Movements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In the final weeks of your program, it&#8217;s time to take on some more advanced movements and really challenge yourself. These exercises require a great deal of strength and skill, so don&#8217;t get discouraged if you can&#8217;t do them right away.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following exercises allow you to build strength and confidence without overwhelming yourself as you prepare for more advanced movements:<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pike_Push-Ups\"><\/span><b>Pike Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Pike push-ups are a great progression to the challenging handstand push-up. They target your shoulders, upper chest, and triceps.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a downward dog position with your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself down until your head touches the ground, keeping your elbows close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hollow_Body_Holds\"><\/span><b>Hollow Body Holds\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Hollow body holds are a foundational core exercise that will help with strength and stability. Performing this exercise regularly will prepare you for more advanced movements like front levers and planches.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your arms extended overhead and your legs straight out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lift your arms and legs up off the ground, keeping them as straight as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Inverted_Rows\"><\/span><b>Inverted Rows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Inverted rows are a challenging body weight exercise that targets your back and biceps. Performing them consistently prepares you for more advanced pulling movements. The front lever, for example, is a high-level exercise that requires a lot of strength and control in the inverted row position.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set up a bar at hip height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the bar with an overhand grip, your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body straight and pull yourself up until your chest touches the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back down with control.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-back-workout\/\"><i>Calisthenics Back Workout: Sculpt a Stronger Back<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Make_a_Calisthenics_Program\"><\/span><b>How Do You Make a Calisthenics Program?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You make a calisthenics program by first determining your fitness goals and then selecting exercises that target each muscle group. Start with easier variations and gradually increase the intensity as you progress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ensure that you include a mix of push, pull, and core exercises for a balanced workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also important to listen to your body and take rest days when needed to avoid overtraining.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to always warm up before you start your workouts and cool down afterward with some stretches.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also remember that everyone progresses at different rates. The above-listed program is incredibly challenging and is likely not a realistic progression for someone who is new to exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can take this <\/span><a href=\"https:\/\/betterme.world\/articles\/daily-calisthenics-routine\/\"><b>Daily Calisthenics Routine <\/b><\/a><span style=\"font-weight: 400;\">as a starting point.<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_week_calisthenics_program\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/3-2.png\" alt=\"12 week calisthenics program\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Years_Does_it_Take_to_Learn_Calisthenics\"><\/span><b>How Many Years Does it Take to Learn Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most people are able to see progress and improvement in their calisthenics skills through a few months of consistent training. However, mastering advanced movements and achieving a high level of proficiency can take several years.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some general estimates:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Basic Skills<\/b><span style=\"font-weight: 400;\">: Learning basic <a href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-exercises\/\">calisthenics exercises<\/a> such as push-ups, pull-ups, and squats can take a few weeks to a few months with regular practice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intermediate Skills<\/b><span style=\"font-weight: 400;\">: More advanced moves such as muscle-ups, handstands, and pistol squats may take several months to a couple of years to master.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Advanced Skills<\/b><span style=\"font-weight: 400;\">: Highly advanced skills such as planches, front levers, human flag, and one-arm pull-ups can take several years of dedicated training.<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_week_calisthenics_program\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_Calisthenics_Take_to_See_Results\"><\/span><b>How Long Does Calisthenics Take to See Results?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Seeing results from calisthenics can depend on various factors such as your starting fitness level, diet, consistency, and the intensity of your workouts. Here\u2019s a general timeline to give you an idea:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Initial Improvements (2-4 weeks)<\/b><span style=\"font-weight: 400;\">: You may start to notice increased energy levels, better mood, and slight improvements in strength and endurance. Your muscles may feel more toned, and you could see some initial weight loss if that\u2019s a goal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Visible Changes (6-12 weeks)<\/b><span style=\"font-weight: 400;\">: With consistent training, you\u2019ll likely see more noticeable changes in muscle definition, strength, and overall fitness. Your performance in exercises such as push-ups, pull-ups, and squats will improve, and you may start to see changes in your body composition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Significant Results (3-6 months)<\/b><span style=\"font-weight: 400;\">: By this time, you should see significant improvements in muscle mass, strength, and endurance. Your body will be more defined, and you\u2019ll likely have mastered several intermediate calisthenics moves.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Long-Term Transformation (6+ months)<\/b><span style=\"font-weight: 400;\">: Continued dedication will lead to mastering advanced calisthenics skills, further muscle growth, and overall enhanced physical fitness. Your body will be more agile, flexible, and strong.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Remember, results can vary from person to person. Staying consistent, maintaining a <a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\">balanced diet<\/a>, and getting adequate rest are essential for achieving the best results.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/\"><i>Beginner Calisthenics Program: 9 Exercises To Help You Master The Basics<\/i><\/a><i><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_week_calisthenics_program\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/1-7.png\" alt=\"12 week calisthenics program\" \/><\/a><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_best_calisthenics_program\"><\/span><strong>What is the best calisthenics program?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/best-calisthenics-program\/\">best calisthenics program<\/a> is one that is tailored to your specific goals and abilities. A well-rounded program should include a mix of upper-body, lower-body, core, and full-body exercises.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_52_too_late_to_start_calisthenics\"><\/span><strong>Is 52 too late to start calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">52 is not too late to start calisthenics. With dedication and consistent training, you can make progress at any age.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can use this <\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-get-into-calisthenics\/\"><b>How To Get Into Calisthenics <\/b><\/a><span style=\"font-weight: 400;\">post as a guide to starting your calisthenics journey.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_calisthenics_three_times_a_week_enough\"><\/span><strong>Is calisthenics three times a week enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics 3 times a week can be enough for some individuals, but it depends on your fitness goals and current level of physical activity. For beginners, it&#8217;s recommended to start with 2-3 sessions per week and gradually increase frequency as you progress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More advanced athletes may need to train more frequently in order to see continued progress. Regardless of your fitness level, it\u2019s important to listen to your body and take rest days when needed.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_get_fit_after_40\"><\/span><strong>Can I get fit after 40?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can get fit after 40. As long as you have no underlying health conditions, age shouldn\u2019t be a barrier to achieving fitness goals. Incorporating regular exercise and maintaining a healthy diet can help you improve your strength, endurance, and overall fitness, regardless of your age (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/benefits\/index.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s never too late to start taking care of your body and prioritizing your health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This <\/span><a href=\"https:\/\/betterme.world\/articles\/30-day-calisthenics-workout-plan\/\"><b>30-day calisthenics workout plan<\/b><\/a><span style=\"font-weight: 400;\"> can be a perfect routine to do, even after 40.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_to_do_calisthenics_before_bed\"><\/span><strong>Is it OK to do calisthenics before bed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It&#8217;s OK to do calisthenics before bed if it doesn&#8217;t disrupt your sleep. Exercise can release endorphins and make it difficult to fall asleep immediately after (<\/span><a href=\"https:\/\/www.ncoa.org\/adviser\/sleep\/exercise-and-sleep\/#:~:text=Exercise%20increases%20melatonin%2C%20reduces%20stress,hours%20before%20going%20to%20bed.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), so if you have trouble sleeping after a workout, it&#8217;s best to do calisthenics earlier in the day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gentle stretching or yoga before bed can be beneficial for relaxation and improving sleep. Listen to your body and adjust your workouts accordingly to find what works best for you.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_week_calisthenics_program\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-women-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 12-week calisthenics program is a great way to improve overall strength, muscle mass, and fitness without needing any equipment. By following this structured plan and gradually increasing intensity and difficulty, you can achieve amazing results in just three months. Remember to always prioritize proper form and listen to your body &#8211; rest days are just as important as workout days. Keep challenging yourself and don&#8217;t be afraid to try new exercises.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Your body weight can do plenty for your fitness. It can help you burn calories, as is the case with a body weight HIIT routine; it can help you build strength when you do push-ups; and it can help you build muscle with a properly designed calisthenics program. Calisthenics, which is also known as body [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":65924,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[123,246],"class_list":["post-65920","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women"],"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>12-Week Calisthenics Program Guide: Exercises, Tips, and Frequently Asked Questions - BetterMe<\/title>\n<meta name=\"description\" content=\"The \u2605 12 WEEK CALISTHENICS PROGRAM \u27a4 is a great way to improve overall strength, muscle mass, and fitness without needing any equipment. Here&#039;s everything you need to know.\" \/>\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=\"12-Week Calisthenics Program Guide: Exercises, Tips, and Frequently Asked Questions\" \/>\n<meta property=\"og:description\" content=\"The \u2605 12 WEEK CALISTHENICS PROGRAM \u27a4 is a great way to improve overall strength, muscle mass, and fitness without needing any equipment. Here&#039;s everything you need to know.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/\" \/>\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=\"2024-12-27T19:59:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/13-1-1024x576.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, Carter Lee, CPT, S&amp;C coach\" \/>\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, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14\"},\"headline\":\"12-Week Calisthenics Program Guide: Exercises, Tips, and Frequently Asked Questions\",\"dateModified\":\"2024-12-27T19:59:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/\"},\"wordCount\":1854,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/13-1.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Your body weight can do plenty for your fitness.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It can help you burn calories, as is the case with a body weight HIIT routine; it can help you build strength when you do push-ups; and it can help you build muscle with a properly designed calisthenics program.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Calisthenics, which is also known as body weight training, is a form of strength training that utilizes your own body weight to perform exercises. It includes movements such as push-ups, pull-ups, squats, and lunges that engage multiple muscle groups at once.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These exercises are typically performed in a circuit or high-intensity interval training (HIIT) style format to increase cardiovascular endurance while building strength and muscle simultaneously.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's your guide to 12 weeks of calisthenics training, including exercises, tips, and answers to frequently asked questions.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the 12-Week Calisthenics Program?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The 12-week calisthenics program is a comprehensive strength and muscle-building program that utilizes body weight exercises. It is designed to be completed over the course of 12 weeks, with each week focusing on specific exercises and progressions.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The goal of this program is to gradually increase your strength and muscle mass while improving overall fitness. By following a structured plan and eating a healthy diet, you can see significant results in just 3 months.<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Week 1-4: Building a Solid Foundation<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">The first four weeks of your calisthenics program will focus on building a strong foundation for the more challenging exercises that come later. The key he ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/\",\"name\":\"12-Week Calisthenics Program Guide: Exercises, Tips, and Frequently Asked Questions - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/13-1.png\",\"dateModified\":\"2024-12-27T19:59:53+00:00\",\"description\":\"The \u2605 12 WEEK CALISTHENICS PROGRAM \u27a4 is a great way to improve overall strength, muscle mass, and fitness without needing any equipment. Here's everything you need to know.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/13-1.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/13-1.png\",\"width\":2560,\"height\":1440},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Calisthenics\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Calisthenics for women\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/calisthenics-women\/\"},{\"@type\":\"ListItem\",\"position\":6,\"name\":\"12-Week Calisthenics Program Guide: Exercises, Tips, and Frequently Asked Questions\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14\",\"name\":\"Nderitu Munuhe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/582d8f42c8f08b41cbb9f153e9ea7ee1\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"caption\":\"Nderitu Munuhe\"},\"description\":\"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. 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":"12-Week Calisthenics Program Guide: Exercises, Tips, and Frequently Asked Questions - BetterMe","description":"The \u2605 12 WEEK CALISTHENICS PROGRAM \u27a4 is a great way to improve overall strength, muscle mass, and fitness without needing any equipment. Here's everything you need to know.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"12-Week Calisthenics Program Guide: Exercises, Tips, and Frequently Asked Questions","og_description":"The \u2605 12 WEEK CALISTHENICS PROGRAM \u27a4 is a great way to improve overall strength, muscle mass, and fitness without needing any equipment. Here's everything you need to know.","og_url":"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-27T19:59:53+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/13-1-1024x576.png","type":"image\/png"}],"author":"Nderitu Munuhe, Carter Lee, CPT, S&amp;C coach","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Carter Lee, CPT, S&amp;C coach","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14"},"headline":"12-Week Calisthenics Program Guide: Exercises, Tips, and Frequently Asked Questions","dateModified":"2024-12-27T19:59:53+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/"},"wordCount":1854,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/13-1.png","articleSection":["Calisthenics","Calisthenics for women"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Your body weight can do plenty for your fitness.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">It can help you burn calories, as is the case with a body weight HIIT routine; it can help you build strength when you do push-ups; and it can help you build muscle with a properly designed calisthenics program.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Calisthenics, which is also known as body weight training, is a form of strength training that utilizes your own body weight to perform exercises. It includes movements such as push-ups, pull-ups, squats, and lunges that engage multiple muscle groups at once.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">These exercises are typically performed in a circuit or high-intensity interval training (HIIT) style format to increase cardiovascular endurance while building strength and muscle simultaneously.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's your guide to 12 weeks of calisthenics training, including exercises, tips, and answers to frequently asked questions.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the 12-Week Calisthenics Program?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The 12-week calisthenics program is a comprehensive strength and muscle-building program that utilizes body weight exercises. It is designed to be completed over the course of 12 weeks, with each week focusing on specific exercises and progressions.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The goal of this program is to gradually increase your strength and muscle mass while improving overall fitness. By following a structured plan and eating a healthy diet, you can see significant results in just 3 months.<\/span>\r\n<h3 style=\"text-align: center;\"><b>Week 1-4: Building a Solid Foundation<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">The first four weeks of your calisthenics program will focus on building a strong foundation for the more challenging exercises that come later. The key he ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/","url":"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/","name":"12-Week Calisthenics Program Guide: Exercises, Tips, and Frequently Asked Questions - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/13-1.png","dateModified":"2024-12-27T19:59:53+00:00","description":"The \u2605 12 WEEK CALISTHENICS PROGRAM \u27a4 is a great way to improve overall strength, muscle mass, and fitness without needing any equipment. Here's everything you need to know.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/13-1.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/13-1.png","width":2560,"height":1440},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/12-week-calisthenics-program\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Calisthenics","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/"},{"@type":"ListItem","position":5,"name":"Calisthenics for women","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/calisthenics-women\/"},{"@type":"ListItem","position":6,"name":"12-Week Calisthenics Program Guide: Exercises, Tips, and Frequently Asked Questions"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/582d8f42c8f08b41cbb9f153e9ea7ee1","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. 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\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/65920","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=65920"}],"version-history":[{"count":1,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/65920\/revisions"}],"predecessor-version":[{"id":68789,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/65920\/revisions\/68789"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/65924"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=65920"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=65920"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=65920"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=65920"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}