CALISTHENICS AS A WORKOUT:

I have found that Calisthenics is one of the best types of workouts if you want to be in the best shape of your life and at the same time build amazing body strength and unbelievable body control.

 

Check out this video for a little snippet of the amazing things your mind and body can do!


Getting Started in Calisthenics: Advice for Beginners

  1. Start wherever you are
  2. Start with the basics
  3. Be consistent with your training
  4. Strive to be better than you were the last time
  5. Set several small, realistic goals
  6. Embrace your failures
  7. Focus on your own progress – not anyone else’s
  8. Surround yourself with like-minded people



Welcome To The First Day Of Your Calisthenics 7 Day Workout Programme

  

WHAT YOU NEED FOR THIS 7 DAY WORKOUT PROGRAMME:

It ́s pretty easy to start training Calisthenics because you don’t need any expensive equipment, not even a gym membership. What you need is your own body, floor space, something to hang on and a positive mindset.

 

It ́s easy to just focus on what you can ́t do from the beginning, but don’t get hooked up on that. We all start somewhere and it’s YOU against YOU.

 

The workout sessions take between 25-45 minutes depending which workout you are doing. If you can ́t do some of the exercises because you don’t have full strength for it, just do a lower progression. An example is press ups; if you can ́t do them on your feet, do them on your knees. If you can’t do pull ups, do them with a resistance band.

 

THE 7 DAYS WORKOUT PROGRAMME:

This 7 day workout program will make you try new exercises and a new way of working out if you’re not used to doing Calisthenics (also known as bodyweight training).

 

This is a small introduction to what you can expect from a Calisthenics programme and how it feels to use your own bodyweight as equipment. It includes 4 days of working out since it’s important to rest too.

WARM UP

Remember to warmup at least for 5-10 min before working out! Warming up is as important as drinking water every day. Warming up should gently prepare the body for the exercises you are going to do by gradually increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles. Stretching the muscles prepares them for physical activity and prevents injuries.

 

You can warm up in different ways, depending where you will do the workout. I always start with some kind of cardio exercise, for example:

 

Skipping ropes 5-10 minutes

Jumping Jacks 50-100 (plus other things i.e. mountain climbers, burpees etc)

Jogging 7-15 minutes

 

If you have your own routine, do that.

 

 

LETS START THE PROGRAMME

MONDAY - WORKOUT 1

EXERCISES

REPS

SETS

REST

Sit ups to press ups

8-12

3

1-2 min

Handstand against wall or handstand with feet on a box

10-30 sec 

3

1-2min

Burpees

8-14

3

1-2 min

Hollowbody Position

10-20 sec

3

1-2 min

Pullup Hold

5-15 sec

3

1-2 min

Flutter Kicks

20-40 sec

3

1-2 min

Reverse Plank

8-12

3

1-2 min

Wide Push ups + Belly Back Raises

8+10

3

1-2 min

LAST NOTES:

I hope you will crush this short programme! If you feel that you did not complete the first day of your workout programme as you wanted, just start over and do it again! Practice, practice, practice and it will happen. Good luck and enjoy.

 

paula shaw personal trainer newcastle upon tyne

Paula Shaw

Instagram: @trainlikepaula
Email: paula@trainlikepaula.com

STAY TUNED FOR DAY 2