The Calisthenics Workout Plan for Beginners [PDF Program]

This bodyweight program is your guide to building a solid foundation.

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Let’s talk about beginning a fitness routine.

Getting started is hard but there’s a harder part. It comes after a week or two when we look back at what we’ve done so far and then look for the results.

When we don’t see any, it’s easy to give up. But here’s why this is a mistake.

You’re crazy if you think you’re going to see immediate results. You have to give it some time. You have to be consistent. You have to put in the work.

When it comes to getting someone started in a fitness routine, there’s no better place to start than bodyweight training.

Using your own body as your training tool gives you incredible versatility because you don’t need a gym or expensive equipment.

This removes a few psychological barriers many beginners face - the fear of working out in front of others and the tendency to make excuses to not work out based on time or equipment limitations.

And let’s talk about the biggest benefit of bodyweight training. It works.

Calisthenics/Bodyweight Training

The word calisthenics comes from two Greek words - ‘Kallos’ and ‘Sthenos.’ They mean beauty and strength.

Think about pull-ups for a second. Many people avoid them because they’re hard. You’re going against gravity to pull the weight of your body upwards.

The heavier you are, the harder pull-ups are. But as you do them consistently, your body adapts to the stress, making you stronger and burning a boatload of calories. You become lighter and the pull-ups get even easier.

This is true for push-ups, squats, lunges, and all the variations of them. It’s the most honest form of fitness and the best method of physical self-improvement.

Unlike isolation exercises, compound bodyweight exercises force multiple muscle groups to work together to properly perform the movement.

So doing a push-up, for example, requires the chest, shoulders, triceps, abs, obliques, back, and glutes to all work together to lower your body to the floor and to properly push you back into the up position.

This triggers a metabolic response that will cause your body to burn calories long after your workout has ended. 

Bodyweight movements also have tremendous carryover to everyday life activities. Performing squats will improve your mechanics, like when getting up from a chair.

Things like posture and muscular imbalances will improve. You will strengthen your muscles and joints, leading to less likelihood of injury.

Athletic Nomad: 6-Week Bodyweight Travel Workout Program (Beginner)

This 6-week program has been designed for the beginner who’s new to bodyweight training.

We’re going to assess your ability at the beginning and end of the program and build your foundation through movements like pull-ups, push-ups, squats, and lunges.

Here’s what you’ll get with this program:

• Six weeks of full-body workouts with strength, stamina, and recovery sections.

• Workouts calibrated for building bodyweight training ability and improving strength and conditioning levels.

• Assessments to test your fitness level.

• A training plan that gets progressively harder and will transform your body into a fat-burning furnace.

• Requires no equipment (except a pull-up bar or something to do pull-ups on).