Beginners Calisthenics Program Lecture Notes

Introduction

• Overview of a complete beginners calisthenics program.
• Covers workout schedule, format, exercises, progressions.

Workout Schedule

• Recommended Schedule: 3 days a week for resistance training (e.g., Monday, Wednesday, Friday).
  • Allows for rest days to recover muscles and central nervous system.
• Active Rest Days: Engage in light activity such as walking, jogging, jumping rope, yoga, or handstand practice.

Full Body Circuit

• Concept: Work all muscle groups in a circuit fashion.
• Benefits: Burn fat and gain muscle simultaneously as a beginner.

Weekly Structure

• Resistance Training Days: Full body circuit.
• Active Rest Days: Keep active but not intense workouts.

Main Movements

• Pull: Works back, biceps, rear deltoids.
• Push: Targets chest, triceps, anterior deltoids.
• Squat: Focus on lower body (quads, hamstrings, calves).
• Hinge: Works the core.

Circuit Format

• Perform one exercise for each main movement in a row with minimal rest.
• Example Order: Pull, squat, push, hinge.
• Rest 1-2 minutes between circuits, longer if needed.

Exercise Progressions

1. Pull Exercises:
   • Start with bent leg bodyweight rows.
   • Progress to straight leg rows, pull-up negatives, assisted pull-ups, full pull-ups.
2. Squat Exercises:
   • Begin with half squats, progress to full squats, plyometric squats, lunges, and explosive lunges.
3. Push Exercises:
   • Start with wall push-ups, incline push-ups, then move to standard and advanced push-ups.
4. Hinge Exercises:
   • Lying tucks to lying leg raises, then hanging leg raises.

Example Circuit

• Sequence: Pulling exercise -> Squats -> Push exercise -> Hinge exercise.
• Aim for 10 reps or work till failure.
• Rest and repeat for a total of 4 circuits.

Workout Guidelines

• Warm-up: 2 minutes of cardio (e.g., jumping jacks).
• Cool down: Gradually lower heart rate post-workout.

Progression and Variation

• Increase volume and intensity by adding more circuits.
• Explore advanced exercises and variations as strength improves.

Conclusion

• The program is effective for building strength and endurance.
• Encourage creativity and variation in exercises.
• For more advanced routines, subscribe to additional resources on bodyweight fitness.

• Note: Engage in exercises with proper form to prevent injury.
• Reminder: Consistency and progression are key to success in any fitness program.