Person doing a calisthenics push-up in their garden

According to research, nearly 80% of adult American citizens fail to meet the physical training guidelines for fitness-related activities. Most fitness activities are either aerobic or anaerobic, not providing the desired fitness results. However, one activity is a combination of aerobic and anaerobic training — neuroscience calisthenics or calisthenics.

Since calisthenics is bodyweight strength training, it positively impacts your whole body by strengthening it. In addition, you can do it anywhere with minimal equipment. Here’s a beginner’s guide to starting calisthenics.

Monday – Exercise Without Equipment Day

On the first day, we recommend exercising without any equipment. You can do basic exercises to prepare your body for more advanced calisthenics training. Start by doing 8 squats, 8 lunges, and 8 pushups. In addition, you can do a max plank for 30 seconds, combined with 8 pike pushups and 8 leg raises. This is just the thing to get you ready for what’s coming!

Tuesday – Basic Calisthenics Day

Unlike Monday, the second day of calisthenics workouts requires a pull-up bar. You can easily find a cheap one online or exercise at a playground with bars. As a calisthenics beginner, you should do 5 pull-ups, 15 pushups, 5 leg raises, and 6 dips. Moreover, you can add 15 Australian pull-ups, 9 jump squats, and 5 leg raises.

Wednesday – Rest Day

It’s the third day of the week, and your body deserves some rest!

Thursday – Increased Workout Day

On the fourth day, your body is loose enough for you to try some advanced workout techniques. Increase your calisthenics time by doing 20 wide pushups, 15 clap pushups, 30 squats, and 20 mountain climbers. You can also do the wall sit for 60 seconds, superman hold for 30 seconds, and a plank for 60 seconds.

Friday – No-Fat Day

If you’re doing calisthenics to burn fat and calories, the fifth day is for you! Start by running for 100 meters to warm your body, followed by 5 dips, jumping jacks for 45 seconds, and 8 pushups. Continue this by doing planks for 15 seconds and mountain climbers for 30 seconds. This routine will help you get in shape again.

Saturday – Rookie HIIT Day

HIIT, or high-intensity interval training, includes short but intense exercises. They are perfect for building stamina and burning fat, so these are a part of our beginners’ calisthenics guide. Start by doing a 45-second sprint, followed by a 45-second walk. Take a short recovery break before repeating. Do 4-5 rounds like this, and remember to catch your breath and rest a little before starting a new round.

Sunday – Second Rest Day

After working out the whole week, it’s time to rest and get ready for next week’s workout.

Image Filename: person-bar-tree

Image Alt Text: Back of a person doing a calisthenics pull-up using a bar

Once your 7-day neuroscience calisthenics training is over, it’s time to move to more advanced workouts. Jean Fallacara is a calisthenics training expert and author whose award-winning book is one of the best books on neuroscience calisthenics. Follow further fitness routines mentioned in the book, listen to his podcast for bodyweight strength training advice, or get in touch with him through our website. Happy workout week!

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