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Calisthenics Beginner
Bodyweight training fundamentals focusing on building strength without equipment.
strength
beginner
functional
45
Duration (min)
6
Exercises
18
Total Sets
4
Tags
Workout by Atin Jain
Exercise List
1
Push-ups
3 sets
5-10
Rest: 90s
2
Bodyweight Squats
3 sets
15-20
Rest: 90s
3
Assisted Pull-ups
3 sets
3-5
Rest: 120s
4
Plank
3 sets
30 seconds
Rest: 60s
5
Glute Bridges
3 sets
15 reps
Rest: 60s
6
Wall Handstand Practice
3 sets
30 seconds
Rest: 90s
Workout Tips
Warm Up: Always start with 5-10 minutes of light cardio
and dynamic stretching
Form First: Focus on proper form before increasing
weight or intensity
Progressive Overload: Gradually increase weight or
reps over time
Rest Periods: Follow the recommended rest times for
optimal recovery
Hydration: Stay hydrated throughout your workout
Workout Tags
calisthenicsbodyweightbeginnerno-equipment
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