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Calisthenics Workout A
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General
Beginner
Body
Plan Details
The Calisthenics Workout A routine by njmcpkch is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Body weight only workout to build muscle and strength.
Routine detail
Mon
Legs
Est. 0 min
8 exercises
Prisoner Squat
3 Sets x 1 Reps
Bodyweight Calf Raise
3 Sets x 1 Reps
Bodyweight Lunge
3 Sets x 1 Reps
Bridge
3 Sets
Jump Squat
3 Sets x 1 Reps
Glute Kickback (Kneeling)
3 Sets x 1 Reps
Mountain Climber
3 Sets x 1 Reps
Flutter Kick
3 Sets x 1 Reps
Tue
Back & Shoulders
Est. 0 min
10 exercises
Handstand Push-Up
3 Sets x 1 Reps
Shoulder Circles
3 Sets x 1 Reps
Superman
3 Sets
Back Extension (Prone)
3 Sets
Arm Circles
3 Sets x 1 Reps
Shoulder Stretch
3 Sets x 1 Reps
Upward Stretch
3 Sets x 1 Reps
Reverse Lunge Crossover
3 Sets x 1 Reps
Assisted Hyperextension
3 Sets x 1 Reps
Cat Stretch
3 Sets x 1 Reps
Wed
Arms & Chest
Est. 0 min
11 exercises
Tricep Push-Up
3 Sets x 1 Reps
Dynamic Chest Stretch
3 Sets x 1 Reps
Modified Push-Up to Forearms
3 Sets x 1 Reps
Push-Up
3 Sets x 1 Reps
Tricep Side Stretch
3 Sets x 1 Reps
Bicep Stretch
3 Sets x 1 Reps
Push-Up (Close Hand)
3 Sets x 1 Reps
Wrist Circles
3 Sets x 1 Reps
Tricep Stretch
3 Sets x 1 Reps
Push-Up (Wide Hand)
3 Sets x 1 Reps
Kneeling Forearm Stretch
3 Sets
Fri
Abs
Est. 0 min
10 exercises
Oblique Crunch
3 Sets x 1 Reps
Leg Pull-In
3 Sets x 1 Reps
Leg Raise
3 Sets x 1 Reps
Reverse Crunch
3 Sets x 1 Reps
Sit-Up
3 Sets x 1 Reps
Air Bike
3 Sets x 1 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 1 Reps
Crunch
3 Sets x 1 Reps
Jackknife Sit-Up
3 Sets x 1 Reps
