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!