Calisthenics Beginner
with Jess St John
This is the calisthenics beginners program. It is split into push, core, pull, and lower body days. You will complete each workout every week, for four weeks. Since you are only training 4x per week, feel free to add in dynam... more
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Details
Category
Lean muscle, Performance, Bodyweight, Strength, Full Body, Athletic, Functional
Frequently Asked Questions
How to get the best outcome of the program?
Each exercise should be performed with good form for the expected amount of reps, feeling like a struggle on the last few reps. Watch the introduction video to learn about regressions if they are needed to hit the rep counts.
What are the goals of the program?
Building overall strength and stability through training different pull up and push up variations, fun core exercises, and challenging the lower body with both stabilizing and explosive movements.
Who are these workouts for (skill-level)?
This workout is for someone who is getting into calisthenics but is confident in their pull ups, push ups, and squats. If you are still learning these movements, start with the bodyweight basics program.
How to schedule the program into a week?
There are four workouts per week and you can schedule them as is (with three rest days, taken as needed). You can also fill up 1-2 of your rest days with dynamics or cardio. Here is an example split:
Monday: Push
Tuesday: Dynamics
Wednesday: Core
Thursday: Pull
Friday: Lower body
Saturday: Dynamics
Sunday: Rest
What do I need to participate in this program?
A high bar, parallel bars or dip bars, benches or boxes, parallettes (can be done without), a wall, a mat, and resistance bands.
Frequently Asked Questions
How to get the best outcome of the program?
Each exercise should be performed with good form for the expected amount of reps, feeling like a struggle on the last few reps. Watch the introduction video to learn about regressions if they are needed to hit the rep counts.
What are the goals of the program?
Building overall strength and stability through training different pull up and push up variations, fun core exercises, and challenging the lower body with both stabilizing and explosive movements.
Who are these workouts for (skill-level)?
This workout is for someone who is getting into calisthenics but is confident in their pull ups, push ups, and squats. If you are still learning these movements, start with the bodyweight basics program.
How to schedule the program into a week?
There are four workouts per week and you can schedule them as is (with three rest days, taken as needed). You can also fill up 1-2 of your rest days with dynamics or cardio. Here is an example split:
Monday: Push
Tuesday: Dynamics
Wednesday: Core
Thursday: Pull
Friday: Lower body
Saturday: Dynamics
Sunday: Rest
What do I need to participate in this program?
A high bar, parallel bars or dip bars, benches or boxes, parallettes (can be done without), a wall, a mat, and resistance bands.
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Comments
B
Briana • 1y ago
Great workout
D
Doriemm • 2y ago
Súper