What is Calisthenics?
Calisthenics is bodyweight training. Any movement that ONLY utilizes your bodyweight can technically be considered calisthenics.
According to the Centers for Disease for Disease Control and Prevention, only 21.7% of adults 18 years of age or older met the Physical Activity Guidelines for both aerobic and muscle-strengthening activity. Most fitness activities tend to lean towards aerobic or anaerobic exercise. Calisthenics, on the other hand, are a balanced combination of both.
So why should you do calisthenics? Here are a few reasons why:
If you’re like most fitness beginners, you haven’t worked out in ages. And if you’re the type of person who hates learning complex things, you probably avoid the gym like the plague. The beauty of calisthenics is that it’s straight-forward. But don’t let the ‘easy-to-understand’ movements fool you. Calisthenics will kick your butt.
So how should a beginner start calisthenics training?
With the help of Madbarz, we’ve put together the ultimate beginner calisthenics workout plan you can start immediately:
1. MONDAY: No Equipment Day
No Equipment Workout:
4 Cycles:
This routine is the BEST WAY to start calisthenics because it doesn’t require a single equipment. You can do these in your living room, bedroom, office, in the park - wherever! These foundational exercises will help build up your strength and endurance to perform advanced movements in the future. Think of these as your calisthenic building blocks.
2. TUESDAY: Basic Beginner Day
Basic Beginner Workout:
4 Cycles:
This workout introduces you to calisthenic exercises that require some sort of bar to hang from. Pull up bars are cheap & you can easily get one online or pick one up at a sporting goods store. Most of them will fit your door-frame without causing damage. If you’re feeling outdoorsy, find a park near you that has bars or a playground!
3. WEDNESDAY: Rest Day!
4. THURSDAY: On The Go Day
On The Go Workout:
4 Cycles:
5. FRIDAY: Fat Removal Day
Fat Removal Workout:
4 Cycles:
6. SATURDAY: Beginner HIIT DAY
Fat Removal Workout:
4 Cycles:
1 Cycle:
4 Cycles:
1 Cycle:
We’re throwing in a beginner’s high-intensity interval training (HIIT) workout because it’ll really boost your cardio & calisthenic stamina. HIIT sessions are also proven to be incredibly effective when it comes to fat loss.
7. SUNDAY: Rest Day!
If you want to take your calisthenics training to the next level, I highly recommend you to use the 12-Week Bar Brother System. Here's what you get in the system:
- 12-Week Calisthenics Training Program
The system is a 12-week comprehensive workout plan that contains everything you need to start your physical transformation today
- 12-Week Calisthenics Training Program
The system is a 12-week comprehensive workout plan that contains everything you need to start your physical transformation today
You'll follow clear and simple instructions for bodyweight exercises that guide you through every step of the system, every single day
- Over 140 detailed instruction videos
Each video contains step-by-step instructions for your daily workout rountine
Lazar and Dusan ( the Bar Brothers ) will teach you how to correctly train using your bodyweight. They will also share exclusive tips and insight for you to maximize your performance.
- And become part of a worldwide movement
Join a community of dedicated bar brothers and sisters that are committed to improving their lives. Gain support and encouragement from like minded people who are rising above weakness and vice to become the best they can be.
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