Calisthenics: One Week Workout Program

This workout plan is designed to strengthen your entire body using only your body weight. Each day focuses on different muscle groups, ensuring a balanced and effective workout. Before starting any exercise program, consult a health or fitness professional.

Monday: Chest and Triceps

1. Push-ups

   • Description : Keep your body straight, lower yourself until your chest almost touches the floor and then push yourself up. Hands in line with your shoulders.
   • Repetitions : 3 sets of 15 repetitions
   • Read more : Calisthenics: The 5 Best Exercises

2. Diamond Push-ups

   • Description : Bring your hands together to form a diamond, place them under your chest and do the push-up.
   • Repetitions : 3 sets of 10 repetitions

3. Chair Dips

   • Description : Lean on a chair, lower your body by bending your elbows and raise yourself until your arms are straight again.
   • Repetitions : 3 sets of 15 repetitions
   • Read more : Challenge of the Day: Calisthenics Workout at Home

4. Decline Push-ups

   • Description : Place your feet on an elevated surface and your hands on the floor, perform the push-up keeping your body straight.
   • Repetitions : 3 sets of 12 repetitions

Tuesday: Legs

1. Squats

   • Description : With your feet shoulder-width apart, squat down until your knees form a 90-degree angle, then stand up. Keep your chest up.
   • Repetitions : 3 sets of 20 repetitions
   • Read more : Calisthenics: The 5 Best Exercises

2. Pistol Squats

   • Description : Squat on one leg, extending the other leg forward, maintaining balance.
   • Repetitions : 3 sets of 10 repetitions per leg

3. Lunges

   • Description : Step forward and lower your body until both knees are bent at a 90-degree angle. Return to the starting position and repeat with the other leg.
   • Repetitions : 3 sets of 15 repetitions per leg

4. Depth Jumps (Jump Squats)

   • Description : Perform a squat and, as you come up, do an explosive jump.
   • Repetitions : 3 sets of 15 repetitions

Wednesday: Back and Biceps

1. Pull-ups

   • Description : Hold the bar with your palms facing outwards and pull your body until your chin is above the bar. Control the descent.
   • Repetitions : 3 sets of 10 repetitions

2. Chin-ups

   • Description : Similar to the pull-up, but with the palms facing inwards.
   • Repetitions : 3 sets of 10 repetitions

3. Australian Pull-ups (Inverted Row)

   • Description : Use a sturdy table or two chairs with a broomstick. Lie under the table, hold the edge or handle, keep your body straight and pull yourself up until your chest touches the table or handle. Lower yourself slowly.
   • Repetitions : 3 sets of 12 repetitions
   • Read more : Challenge of the Day: Calisthenics Workout at Home

4. Supermans

   • Description : Lie on your stomach, raise your arms and legs simultaneously, keeping your body straight.
   • Repetitions : 3 sets of 15 repetitions

Thursday: Core (Abdomen)

1. Plank

   • Description : Keep your body straight, supported by your forearms and toes, holding this position for as long as possible.
   • Repetitions : 3 sets of 1 minute
   • Read more : Calisthenics: The 5 Best Exercises

2. Bicycle Crunches

   • Description : Lie on your back, raise your legs and make alternating movements of touching your elbow to the opposite knee.
   • Repetitions : 3 sets of 20 repetitions per side

3. Leg Raises

   • Description : Lie on your back, raise your legs until they are perpendicular to the floor and lower them without touching the floor.
   • Repetitions : 3 sets of 15 repetitions

4. Russian Twists

   • Description : Sitting on the floor, with your feet raised, turn your torso from side to side, touching the floor with your hands.
   • Repetitions : 3 sets of 20 repetitions per side

Friday: Full Body

1. Burpees

   • Description : Start standing, lower into a squat, place your hands on the floor, jump back into a plank position, do a push-up, return to the squat position and jump up.
   • Repetitions : 3 sets of 15 repetitions
   • Read more : Challenge of the Day: Calisthenics Workout at Home

2. Mountain Climbers

   • Description : From the plank position, bring one knee at a time towards your chest in an alternating fashion, at a fast pace.
   • Repetitions : 3 sets of 20 repetitions per leg

3. Push-ups

   • Description : Keeping your body straight, lower yourself until your chest almost touches the floor, then push yourself back up.
   • Repetitions : 3 sets of 15 repetitions
   • Read more : Calisthenics: The 5 Best Exercises

4. Squats

   • Description : With your feet shoulder-width apart, squat down until your knees form a 90-degree angle, then stand up. Keep your chest up.
   • Repetitions : 3 sets of 20 repetitions

Saturday: Mobility and Flexibility

1. Dynamic Stretching

   • Description : Perform controlled movements that go through the full range of motion of the joints to warm up the muscles.
   • Duration : 10-15 minutes

2. Yoga

   • Description : Perform a series of yoga poses and movements to stretch and strengthen your body.
   • Duration : 30-45 minutes

3. Static Stretching

   • Description : Hold each stretch for 20-30 seconds to improve flexibility.
   • Duration : 10-15 minutes

Sunday: Active Rest

1. Walk or Light Jog

   • Description : Take a walk or light jog to keep your body moving without overexerting it.
   • Duration : 30-45 minutes

2. Light Stretching

   • Description : Perform gentle stretches to aid muscle recovery.
   • Duration : 10-15 minutes

Additional Suggestions:

To maximize your results and diversify your workouts, consider following a structured training program. We recommend the Metabolic Training Program , which offers a complete approach to improving your fitness.

Conclusion

This calisthenics workout plan is ideal for building strength, endurance, and flexibility using only your bodyweight. Follow it consistently and adapt as needed to suit your needs and fitness level.

For more workout tips and exercise programs, keep following our website Workout at Home . Happy training!