Free Routines

Choose your routine by difficulty

calisthenics-routine-for-beginners    calisthenics-routine-intermediate    calisthenics-routine-advanced

Choose your routine by what you want to train

calisthenics push up routine

Push Routines (Chest/Shoulders/Triceps)

Important: Before starting working out, don’t forget your warm up. Go for a short run or do some jumping ropes, stretch your muscles and do some flexibility/mobility exercises in order to avoid unnecessery injuries.

Rest between exercises: as long as your body needs, usually 1-2 min

Rest between sets: 2-5 min usually

Beginner routine

chest and triceps

  • DECLINE PUSH UPS
  • WIDE PUSH UPS
  • DIAMOND PUSH UPS
  • DIPS (OR CHAIR DIPS)
  • TRICEPS EXTENSION
  • + MAX PUSH UP HOLD
    12-10 reps for 3 sets

back and biceps

  • WIDE PULL UPS*
  • NORMAL PULL UPS*
  • CLOSE GRIP PULL UPS*
  • WIDE CHIN UPS*
  • NORMAL CHIN UPS*
  • + MAX AUSTRIALIAN PULL UPS
  • + MAX AUSTRALIAN CHIN UPS
  • + MAX WIDE PULL UP HOLD
    4-6* and 10-12 reps for 3 sets

legs

  • ASSISTED PISTOL SQUATS
  • BULGARIAN SPLIT SQUATS
  • CALF RAISES
  • VERTICAL JUMPS
  • + MAX WALL SIT
    10-12 reps for 3 sets

abs

  • FLUTTER KICKS 30 sec
  • KNEE IN TWISTS 20 reps
  • TOE TAPS 10 reps each
  • PLANK 40 sec
  • ARM-LEG RAISES 15 reps each
  • SIDE PLANK   40 sec
  • WIPERS 15 reps each
  • + MAX HOLLOW HOLD

Another free routines are coming soon! Stay tuned