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28-Day Calisthenics Workout Plan to Launch Your Fitness Journey

by Admin December 5, 2024, 2:08 pm 2k Views

In this guide, we present a comprehensive 28-day Calisthenics workout plan designed to help you build muscle, increase strength, and shed excess body fat. All you need is your body and a timer, making this plan perfect for home workouts. If the suggested rep counts are too challenging or too easy, feel free to adjust them based on your current fitness level.

Program Overview

This plan spans 28 days and includes workouts, with some days dedicated to active recovery. It’s commonly believed that it takes 28 days to form a new habit, and by the end of this program, you should notice positive changes in both your mindset towards exercise and your body composition. Consider these 28 days as a foundation for a long-term fitness routine. The plan offers a template that you can customize once the four weeks are over, allowing you to continue developing your fitness goals.

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The workouts are structured in a circuit format: perform a series of exercises, rest, and then repeat. Rest intervals vary according to your experience level, categorized as follows:

Level 1: Beginner
Level 2: Intermediate
Level 3: Experienced

You’ll find video links demonstrating each exercise for reference.

Required Equipment:

Your body
Stopwatch or clock for timing

While the program requires no equipment, if you have access to a pull-up bar, you can replace exercises like Reverse Snow Angels or Superman Pulls with pull-ups.

Warm-Up and Cool-Down

Warm-Up:
Before each Calisthenics workout, engage in dynamic stretching, moving your limbs through their full range of motion rather than holding static positions. After your workout, do static stretches, holding each for 5-10 seconds.

Dynamic Stretches:

Arm Circles
Body Hugs
Air Squats
Torso Rotations with Arms Out
Side-to-Side Leg Reaches

Cardio Warm-Up (10-15 minutes):
A brisk walk, jog, or run at a moderate pace to elevate your heart rate and core temperature without overexertion.

Week 1

Day 1 – Legs & Glutes

40 Jumping Jacks
20 Lunges
25 Squats
10 Star Jumps
10 Reverse Cross Lunges
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 2 – Back, Arms & Abs

15 Burpees
10 Push-Ups
15 Reverse Snow Angels
40 Mountain Climbers
25 Leg Raises
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 3 – Triceps & Obliques

40 Russian Twists
10 Push-Up to Plank
15 Bench Chair Dips
30-second Plank
40 Crunches
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 4 – Active Recovery
Go for a brisk walk or a 10-20 minute light jog. Follow up with static stretching and rest to optimize recovery.

Day 5 – Arms & Abs

30 Full Plank Shoulder Taps
25 Leg Raises
10 Knee Bicep Push-Ups (kneeling optional)
40 Russian Twists
45-second Plank
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 6 – Total Body Workout

15 Superman
15 Burpees
25 Squats
10 Star Jumps
40 Mountain Climbers
10 Push-Ups
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 7 – Rest Day
Active recovery is optional. Ensure you are rested for the upcoming week’s workouts.

Week 2

Day 8 – Legs & Glutes

20 Jump Lunges
20 Squat to Alternate Leg Kickbacks
20 Alternate Glute Kickbacks
20 Floor Bridges
10 Fire Hydrants (right side)
10 Fire Hydrants (left side)
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 9 – Back, Arms & Abs

15 Superman Pulls
10 Close-Grip Push-Ups
20 Crunch Punches
15 Full Plank Shoulder Taps
20 V-Sit Leg Raises
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 10 – Triceps & Obliques

40 Russian Twists
10 Push-Up to Plank
30-second Side Plank (right side)
30-second Side Plank (left side)
10 Bench Chair Dips
30 Alternate Heel Touches
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 11 – Active Recovery
Go for a brisk walk or 10-20 minute light jog. Perform static stretches to promote recovery.

Day 12 – Arms & Abs

15 Full Plank Shoulder Taps
25 Toe Touch Crunches
10 Floor Tricep Dips
15 Crunches
30 Flutter Kicks
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 13 – Total Body Workout

8 Body Ups
15 Burpees
16 Squat to Alternate Leg Kickbacks
30 Mountain Climbers
10 Star Jumps
20 Air Bikes
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 14 – Rest Day
Active recovery is optional today. Focus on recovery to prepare for the final stretch of the challenge.

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Week 3

Day 15 – Legs & Glutes

20 Jump Lunges
10 Alternate Side Lunges
10 Glute Kickbacks to Fire Hydrant (right side)
10 Glute Kickbacks to Fire Hydrant (left side)
10 Single Leg Glute Bridges (right side)
10 Single Leg Glute Bridges (left side)
10 Star Jumps
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 16 – Back, Arms & Abs

20 Alternate Superman Pulls
10 Crunches
15 Full Plank Shoulder Taps
30 Flutter Kicks
30-second Plan to Forward Plank
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 17 – Triceps & Obliques

40 Russian Twists
10 Push-Up to Plank
10 Side Plank Pulses (right side)
10 Side Plank Pulses (left side)
10 Floor Tricep Dips
30 Alternate Heel Touches
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 18 – Active Recovery
Engage in light cardio (brisk walk or jog) and static stretching to promote recovery.

Day 19 – Arms & Abs

10 Pike Push-Ups
15 Toe Touch Crunches
10 Knee Bicep Push-Ups (kneeling optional)
20 Leg Pull-Ins
20 Alternate Heel Touches
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 20 – Total Body Workout

10 Body Ups
15 Crunches
15 Burpees
60-second Plank
16 Squat to Alternate Leg Kickbacks
10 Push-Ups
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 21 – Rest Day
Active recovery is optional today. Use this time to rest and prepare for the final week of the challenge.

Week 4

Day 22 – Legs & Glutes

20 Jump Lunges
10 Alternate Side Lunges
10 Glute Kickbacks to Fire Hydrant (right side)
10 Glute Kickbacks to Fire Hydrant (left side)
10 Single Leg Glute Bridges (right side)
10 Single Leg Glute Bridges (left side)
10 Star Jumps
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 23 – Back, Arms & Abs

20 Alternate Superman Pulls
10 Crunches
15 Full Plank Shoulder Taps
30 Flutter Kicks
30-second Plan to Forward Plank
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

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Day 24 – Triceps & Obliques

40 Russian Twists
10 Push-Up to Plank
10 Side Plank Pulses (right side)
10 Side Plank Pulses (left side)
10 Floor Tricep Dips
30 Alternate Heel Touches
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 25 – Active Recovery
Engage in light cardio (brisk walk or jog) and static stretching to promote recovery.

Day 26 – Arms & Abs

10 Pike Push-Ups
15 Toe Touch Crunches
10 Knee Bicep Push-Ups (kneeling optional)
20 Leg Pull-Ins
20 Alternate Heel Touches
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 27 – Total Body Workout

10 Body Ups
15 Crunches
15 Burpees
60-second Plank
16 Squat to Alternate Leg Kickbacks
10 Push-Ups
Rest between circuits
Level 1: 90 seconds
Level 2: 60 seconds
Level 3: 30 seconds

Repeat 3 times.
Cool Down: 3-5 minutes of static stretching.

Day 28 – Rest Day
Congratulations! You’ve completed the challenge!

Summary

By following this 28-day Calisthenics Workout Plan, you’ll see significant improvements in both your aerobic and anaerobic fitness. Your strength levels will soar, and your body will undergo noticeable changes. Most importantly, you’ll have woven fitness into your daily routine, setting you up for a lifetime of health and wellness.

Written by Admin

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