8-week calisthenics training program for beginners

Intro

Aging is a beautiful process. The tendons and connective tissues in your joints will become stiff, and your muscles in your arms and legs will begin to lose mass. Additionally, the cells in your blood vessels will struggle to remove waste and deliver nutrients to your organs.

Sounds exciting, doesn’t it?

Fortunately, calisthenics is a great way to kick things into high gear and help your body reverse the effects of aging without any heavy lifting or soreness that may come afterward.

It can also be very beneficial to add circuit training to your calisthenic workout because it is time-efficient and can be done at home or at the gym.

Benefits

Circuit training with calisthenics helps improve heart and respiratory health, builds strength, and burns fat while adding muscle tone.

Muscles worked

Forearms, latissimus dorsi, shoulders, abs, triceps, back, glutes, hamstrings, calves, brachialis, biceps, rear deltoids, rhomboids, and trapezius.

Consult your physician

Make sure you speak to your physician before you begin any physical activities.

Work out requirements

16 FL bottles 0of water
A pair of workout gloves

Duration

25 – 35 minutes (with warm-up and stretch included)

Warm-up

Begin the workout with an easy jog on a treadmill for 5 – 10 minutes. (Optional)

The work-out

The goal is to complete 4 rounds between 2 – 10 reps or 5 to 15 seconds for each exercise. It is okay to start at 2 rounds until you improve your conditioning.

Click the video below to see a demonstration of each exercise.

Dead Hangs 2-10 seconds