Calisthenicz Beginner Workout


The biggest mistake you can make is to ignore the basics in your profession

Without having the basics in order, you’ll never achieve your full potential.

That’s why I recommend everyone to master the basics: The pushup, the pull-up, the dip and the squat.




Perfect the Basics


The Workout

Main Goal Master The Basics
Workout Type Strength and Skill Training
Training Level Beginner/Intermediate
Days per Week 3-4
Time Required 30+ minutes
Equipment  Pull Up Bar, Gym Rings


This workout is all about the 4 essential calisthenics moves. If you’re just starting out with calisthenics make sure you master these skills because they’ll be essential in future progressions and higher difficulty exercises.Although I call this a beginner routine, every calisthenic athlete must master these 4 moves. Don’t advance into other calisthenics skills until you have these four basics exercises perfected.

Make sure you get a pull-up bar or gymnastic rings to be able to perform those pull-ups.

Read the full calisthenics equipment guide here.

Equipment Priority Get it
gym rings calisthenics Gymnastic Rings Essential Ebay

 pull-up bar Pull Up Bar Essential Ebay




The Exercises


Pushups 4 sets of 10
Pull-Ups 4 sets of 5
Dips 4 sets of 10
Squats 4 sets of 20


Looking for a complete routine? Check out the recommended routine!



calisthenics beginner workout

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