30 Day Calisthenics Workout Plan for Beginners

What’s up, fitness fam? Welcome back to another exciting content on Men’s Dream Lifestyle! Today, we’re diving into something special for all you beginners out there itching to kickstart your fitness journey. It’s time to ditch the excuses and embrace the grind because we’re about to embark on a 30 day calisthenics workout plan for beginners that will transform your body and mindset!

Whether you’re looking to shed some pounds, build muscle, or simply improve your overall health, this workout plan is tailored just for you. No fancy equipment needed, just your body and a burning desire to push your limits. So, let’s jump right into it!

Day 1: Full Body Workout

Warm-up: 5-10 minutes of jogging or jumping jacks
Push-ups: 3 sets of 8-10 reps
Bodyweight squats: 3 sets of 10-12 reps
Plank: 3 sets, hold for 20-30 seconds each
Pull-ups (assisted if necessary): 3 sets of 5-8 reps
Cool down: Stretching for 5-10 minutes

Day 2: Rest

Day 3: Upper Body Focus

Warm-up: 5-10 minutes of light cardio
Push-ups: 3 sets of 8-10 reps
Chair dips: 3 sets of 8-10 reps
Standing shoulder press (using water bottles or light weights): 3 sets of 10-12 reps
Cool down: Stretching for 5-10 minutes

Day 4: Rest

Day 5: Lower Body Focus

Warm-up: 5-10 minutes of light cardio
Lunges: 3 sets of 10 reps each leg
Bodyweight squats: 3 sets of 10-12 reps
Glute bridges: 3 sets of 10-12 reps
Cool down: Stretching for 5-10 minutes

Day 6: Rest

Day 7: Core Focus

Warm-up: 5-10 minutes of light cardio
Crunches: 3 sets of 15-20 reps
Bicycle crunches: 3 sets of 15-20 reps
Russian twists: 3 sets of 10-12 reps each side
Plank: 3 sets, hold for 20-30 seconds each
Cool down: Stretching for 5-10 minutes

Day 8: Rest

Day 9: Full Body Workout

Warm-up: 5-10 minutes of jogging or jumping jacks
Push-ups: 3 sets of 8-10 reps
Bodyweight squats: 3 sets of 10-12 reps
Plank: 3 sets, hold for 20-30 seconds each
Pull-ups (assisted if necessary): 3 sets of 5-8 reps
Cool down: Stretching for 5-10 minutes

Day 10: Rest

Day 11: Upper Body Focus

Warm-up: 5-10 minutes of light cardio
Push-ups: 3 sets of 8-10 reps
Chair dips: 3 sets of 8-10 reps
Standing shoulder press (using water bottles or light weights): 3 sets of 10-12 reps
Cool down: Stretching for 5-10 minutes

Day 12: Rest

Day 13: Lower Body Focus

Warm-up: 5-10 minutes of light cardio
Lunges: 3 sets of 10 reps each leg
Bodyweight squats: 3 sets of 10-12 reps
Glute bridges: 3 sets of 10-12 reps
Cool down: Stretching for 5-10 minutes

Day 14: Rest

Day 15: Core Focus

Warm-up: 5-10 minutes of light cardio
Crunches: 3 sets of 15-20 reps
Bicycle crunches: 3 sets of 15-20 reps
Russian twists: 3 sets of 10-12 reps each side
Plank: 3 sets, hold for 20-30 seconds each
Cool down: Stretching for 5-10 minutes

Day 16: Rest

Day 17: Full Body Workout

Warm-up: 5-10 minutes of jogging or jumping jacks
Push-ups: 3 sets of 8-10 reps
Bodyweight squats: 3 sets of 10-12 reps
Plank: 3 sets, hold for 20-30 seconds each
Pull-ups (assisted if necessary): 3 sets of 5-8 reps
Cool down: Stretching for 5-10 minutes

Day 18: Rest

Day 19: Upper Body Focus

Warm-up: 5-10 minutes of light cardio
Push-ups: 3 sets of 8-10 reps
Chair dips: 3 sets of 8-10 reps
Standing shoulder press (using water bottles or light weights): 3 sets of 10-12 reps
Cool down: Stretching for 5-10 minutes

Day 20: Rest

Day 21: Lower Body Focus

Warm-up: 5-10 minutes of light cardio
Lunges: 3 sets of 10 reps each leg
Bodyweight squats: 3 sets of 10-12 reps
Glute bridges: 3 sets of 10-12 reps
Cool down: Stretching for 5-10 minutes

Day 22: Rest

Day 23: Core Focus

Warm-up: 5-10 minutes of light cardio
Crunches: 3 sets of 15-20 reps
Bicycle crunches: 3 sets of 15-20 reps
Russian twists: 3 sets of 10-12 reps each side
Plank: 3 sets, hold for 20-30 seconds each
Cool down: Stretching for 5-10 minutes

Day 24: Rest

Day 25: Full Body Workout

Warm-up: 5-10 minutes of jogging or jumping jacks
Push-ups: 3 sets of 8-10 reps
Bodyweight squats: 3 sets of 10-12 reps
Plank: 3 sets, hold for 20-30 seconds each
Pull-ups (assisted if necessary): 3 sets of 5-8 reps
Cool down: Stretching for 5-10 minutes

Day 26: Rest

Day 27: Upper Body Focus

Warm-up: 5-10 minutes of light cardio
Push-ups: 3 sets of 8-10 reps
Chair dips: 3 sets of 8-10 reps
Standing shoulder press (using water bottles or light weights): 3 sets of 10-12 reps
Cool down: Stretching for 5-10 minutes

Day 28: Rest

Day 29: Lower Body Focus

Warm-up: 5-10 minutes of light cardio
Lunges: 3 sets of 10 reps each leg
Bodyweight squats: 3 sets of 10-12 reps
Glute bridges: 3 sets of 10-12 reps
Cool down: Stretching for 5-10 minutes

Day 30: Core Focus

Warm-up: 5-10 minutes of light cardio
Crunches: 3 sets of 15-20 reps
Bicycle crunches: 3 sets of 15-20 reps
Russian twists: 3 sets of 10-12 reps each side
Plank: 3 sets, hold for 20-30 seconds each
Cool down: Stretching for 5-10 minutes

And that’s a wrap on our 30 day calisthenics workout plan for beginners!

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