10 Steps to Starting Your Calisthenics Journey

Achieving your fitness goals can be challenging, but with the right workout plan, it can be done.

Our progressive calisthenics workout plan for men is designed to help you get in shape and reach your fitness goals.

With a focus on bodyweight exercises, this plan is easy to follow and can be done at home or on the go.

Calisthenics is an effective form of bodyweight training that uses your own body weight as resistance to build strength, endurance, and flexibility.

It is a popular choice for men as it targets multiple muscle groups and is easy to modify to suit your fitness level. With this plan, you can start at a comfortable level and gradually increase the difficulty and intensity as you progress.

This plan is designed to target all the major muscle groups in the body, including the chest, back, arms, legs, and core.

It includes exercises such as push-ups, squats, lunges, and planks, which are all effective at building strength and toning the body. Additionally, the plan also includes cardio exercises such as jumping jacks, high knees, and mountain climbers to help burn calories and improve cardiovascular fitness.

Consistency is key when trying to achieve your fitness goals, so it’s important to stick to the plan and be consistent with your workouts.

Aim to work out at least three times a week and try to maintain a balance between cardio, strength, and flexibility exercises. Additionally, it is important to listen to your body and rest when you feel exhausted.

Below you will find a 7-day workout plan to help you achieve your goals.

Monday

  • Warm-up: Start with a 5-minute jog or high knees and jumping jacks to get your heart rate up.
  • Push-ups: 3 sets of 12 reps (increase the number of reps as you get stronger)
  • Squats: 3 sets of 12 reps (make sure to keep your back straight and engage your core)
  • Pull-ups: 3 sets of 8 reps (use a pull-up bar or substitute with inverted rows using a bar or TRX straps)
  • Dips: 3 sets of 12 reps (using parallel bars or bench dips using a bench or chair)
  • Planks: 3 sets of 45-60 seconds
  • Cool-down: Finish with a 5-minute walk and some stretching to cool down.

Tuesday

  • Warm-up: Start with a 5-minute jog or high knees and jumping jacks to get your heart rate up.
  • Lunges: 3 sets of 12 reps (each leg)
  • Handstand push-ups: 3 sets of 8 reps (or use a wall for support)
  • Russian twists: 3 sets of 12 reps (using a medicine ball or a weight)
  • Leg raises: 3 sets of 12 reps
  • Cool-down: Finish with a 5-minute walk and some stretching to cool down.

Wednesday:

  • Warm-up: Start with a 5-minute jog or high knees and jumping jacks to get your heart rate up.
  • Bear crawl: 3 sets of 30 seconds (crawl forward and backward)
  • Diamond push-ups: 3 sets of 12 reps
  • Pistol squats: 3 sets of 8 reps (each leg)
  • Hanging leg raises: 3 sets of 12 reps
  • Cool-down: Finish with a 5-minute walk and some stretching to cool down.

Thursday: Rest day

Friday:

  • Warm-up: Start with a 5-minute jog or high knees and jumping jacks to get your heart rate up.
  • Push-ups: 3 sets of 12 reps
  • Squats: 3 sets of 12 reps
  • Pull-ups: 3 sets of 8 reps
  • Dips: 3 sets of 12 reps
  • Planks: 3 sets of 45-60 seconds
  • Cool-down: Finish with a 5-minute walk and some stretching to cool down.

Saturday:

  • Warm-up: Start with a 5-minute jog or high knees and jumping jacks to get your heart rate up.
  • Lunges: 3 sets of 12 reps
  • Handstand push-ups: 3 sets of 8 reps
  • Russian twists: 3 sets of 12 reps
  • Leg raises: 3 sets of 12 reps
  • Cool-down: Finish with a 5-minute walk and some stretching to cool down.

Sunday: Rest day

Conclusion

Note: This is just an example workout plan, it’s always important to check with a doctor or a fitness professional before starting any new exercise routine.

Also, it’s important to start at a comfortable level and gradually increase the difficulty and intensity as you progress.

It’s also important to listen to your body and not push yourself too hard. Also, it is important to increase the reps or weight as you advance.

Remember to also include a good diet and hydration as part of your routine.