Calisthenics, or bodyweight exercises, are a fantastic way to build strength, endurance, and flexibility. By leveraging your own body weight, you can achieve impressive fitness results without the need for any equipment. This 3-day workout plan is designed to introduce you to the world of calisthenics and provide a foundation for more advanced exercises.
:note: Before starting any exercise routine, always check with a fitness professional to ensure the exercises are suitable for your current health and fitness level.
Starting with the upper body, our focus will be on building strength in the arms, chest, and back.
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedRemember how as kids, we would playfully do push-ups and pull-ups on the playground bars? Today's session brings back a touch of that nostalgia while emphasizing strength-building.
| Exercise | Sets | Reps/Duration | Instructions |
|---|---|---|---|
| Push-ups | 3 | 10 reps | Keep a straight line from head to heels. Lower yourself until your chest almost touches the ground, then push back up. |
| Pull-ups | 3 | 5 reps | Grip the bar overhand, pull yourself up until your chin is above the bar, then lower down. |
| Dips | 3 | 8 reps | With hands on parallel bars, lower your body until your arms are at a 90-degree angle, then push back up. |
For day two, we shift our attention to the legs and glutes.
The power of a sprinter, the agility of a dancer; our legs are the pillars of our body. Today, we aim to strengthen these pillars, giving them the strength they deserve.
| Exercise | Sets | Reps/Duration | Instructions |
|---|---|---|---|
| Squats | 3 | 12 reps | Stand with feet shoulder-width apart. Lower down as if sitting in a chair, then rise back up. |
| Lunges | 3 | 10 reps each leg | Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Push back to start. |
| Calf raises | 3 | 15 reps | Stand upright, push through the balls of both feet to raise your body upward. Keep your abdominal muscles pulled in so that you move straight upward. |
On the final day, we'll focus on the core muscles and improving flexibility.
A strong core is the epicenter of our body's strength. Coupled with flexibility, it ensures not just power, but also grace in every movement.
| Exercise | Sets | Reps/Duration | Instructions |
|---|---|---|---|
| Planks | 3 | 30 seconds | Keep a straight line from head to heels. Engage the core and hold. |
| Leg Raises | 3 | 10 reps | Lie flat on the ground. Raise both legs to a 90-degree angle, then lower them back without touching the ground. |
| Seated Forward Bend | 3 | 20 seconds | Sit with legs stretched out. Bend forward at the hips and try to touch your toes. Hold the stretch. |
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For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
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