Calisthenics Workout Plan: 7 Easy Routines

Gorilla Calisthenics - Calisthenics Workout Plan

We gathered seven easy calisthenics workout plans and routines focusing on different parts of your body. Ultimately, pretty easy to follow.

Calisthenics or street workout is an excellent workout routine, especially for those who do not want to lift heavyweights. A workout plan for calisthenics is vital for your fitness goals. Besides, anyone can do it using your body weight or with minimal equipment, or even with no equipment at all.

Group of people who do sports and military units often accomplished leader-directed group calisthenics as their synchronized physical training such as customized “call and response” training increased team spirit and discipline.

In addition to general fitness, organizations such as the military, notably U.S. Army Physical Fitness Test and the U.S.M.C Physical Fitness Test, practiced calisthenics as a baseline for physical assessments.

Importance of Warming Up – First and foremost, before you start any workout plan, you must know the matter of warming up before any exercise.

  1. Condition your performance
  2. Increase your blood flow
  3. Enhanced Oxygen Efficiency
  4. Prevents muscle injuries
  5. Prepare mentally for exercises

Importance of Cooling Down – Cooling Down is also essential as much as warming up. After an intense workout, you may need to gradually bring your heart rate and blood pressure to an average level.

  1. Recovery after an intense workout
  2. Subdue Delayed Onset Muscle Soreness (DOMS)

One of the benefits of practicing exercises is doing it outside the gym, such as in your own home. We listed seven easy calisthenics workout plans you can follow from warm to abdominal and core-focused routines.

Gorilla Calisthenics - woman in orange pants working out

Workout Plan # 1: Warm-up for your upper body

Upper body or strength training will help you boost your muscles and endurance in your arms, chest, back, and shoulders. Moreover, it builds stronger bones as well as burns calories, and reduces the risk of injuries.

Start gradually and slowly, especially if you are a beginner, then slowly progress and increase your practice intensity as you build up your body strength.

What are the activities fit for upper body warm-up if planning on doing a calisthenics workout plan?

You may do this in a repetition of 5 to 10 times.

  • Jumping Jacks – 10 repetitions.
  • Push-Ups – 10 repetitions.
  • Pull-ups – Can be added to your warm-up when various sets are tolerable at 5 to 10 repetitions per set.

Workout Plan # 2: Warm-up for your lower body

After warming up your upper body, it’s time to condition your lower body as well. Lower body exercises will help you develop and enhance strong quads, hamstrings, calves, and glutes.

What are the activities fit for lower body warm-up if planning on doing a calisthenics workout plan?

You can repeat these routines 5-10 times.

  • Jumping Jacks – You can perform this up to 10 times.
  • Squats – Can be done with ten repetitions.

Workout Plan # 3: Combination of cardio and upper/lower street exercise

A full-body plan is a faster way to complete a routine with a little or no rest by working your lower body and do abdominal exercises while relaxing your upper body. Combining cardio and calisthenics is a perfect routine if you are aiming for weight loss and burning calories and fats.

What activities fit cardio and upper/lower body if planning on a street workout plan?

You may repeat sets 3-4 times.

  • Pull-ups – max reps
  • Squats – 20-30
  • Push-ups – 20-30 reps
  • Lunges – 10-15 / leg
  • Abs of choice – 50 reps
  • Optional cardio of choice – 10 minutes
Gorilla Calisthenics - Street Workout Plan

Workout Plan # 4: Cardio and lower body calisthenics routine

A quick and quite challenging workout such as cardio and lower body exercises will help you increasing leg speed and enhancing endurance. Furthermore, strengthen your leg muscles, which is very important if you aim for a good body physique.

What are the exercises for cardio and lower body?

You may replicate sets 3-4 times.

  • Run or bike – 3 minutes
  • Squats – 20 reps
  • Lunges – 15/leg reps
  • Heel raises (calves) – 20-30 reps

Workout Plan # 5: Lower back, upper, and balance cycle calisthenics

Balance out doing several sets of push-ups or any pushing exercises by adding exercises below 2-3 times at the end of your conditioning to avoid shoulder girdle’s internal rotation. These routines work your whole upper body, particularly your shoulders and arm muscles. It provides your lower body an exercise. Also, doing them adds an adequate cardio element to your workout.

What are the exercises for the lower or upper back and balance cycle?

You may replicate sets 2-3 times.

  • Reverse push-ups – 25 reps
  • Birds – 25 reps
  • Plank pose – 1 minute

Workout Plan # 6: Upper body cycle push or pull 

Fully work your upper body by balancing out the pushing muscles such as chest, shoulders, and triceps, pulling muscles such as biceps, forearms, and back. It creates a balanced physique to your upper body muscles and promotes injury prevention by not overworking or stress your muscles as you balance pull and push movements.

What are the exercises for the upper body cycle with a push or pull routines?

You may repeat 4-5 times.

  • Push-Ups – max reps
  • Reverse Push Ups – 20
  • Pull-Ups – max reps
  • Birds – 20
  • Abs of choice – 50
Gorilla Calisthenics - woman doing lunges

Workout Plan # 7: Abdominal succession

Enhancing and building endurance and strength to abdominal muscles improved body posture, back pain reduced and provides stability, balance, and respiratory functions such as breathing.

You can repeat these routines 2-3 times during the workout and 4-5 times a week. It is fair to do abdominals, and cardio exercises several days a week or back to back.

What are the exercises for abdominal routines?

You may repeat 2-3 times.

  • Crunches – 25
  • Reverse Crunches – 25
  • Double Crunches – 25
  • Left Crunches – 25
  • Right Crunches – 25
  • Bicycle Crunches -25
  • Plank pose – 1 minute

Workout plans based on bodyweight calisthenics help enhance muscle stamina, endurance, and flexibility. 

By adding cardiovascular exercises like running, swimming, or biking to complete the routine, you burn more calories, improving heart and blood circulation. 

Moreover, it exercised your lungs and improved your breathing pattern, which is also beneficial to your overall body health.

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