If you’re a beginner at working out and want to get into calisthenics, this workout can help. Focus on increasing reps and sets every workout and aim to workout 2 to 3 times a week. When you’re ready, step up the level!
Level 1 Workout
- Squats: 3 – 4 Sets of 10 – 20 Reps
- Pull Up Negatives: 3 – 4 Sets of 10 – 20 Reps
- Vertical Doorway Row: 3 – 4 Sets of 10 – 20 Reps
- Dips On Floor: 3 – 4 Sets of 10 – 20 Reps
- Supermans: 3 – 4 Sets of 10 – 20 Reps
- Knee Push Up: 3 – 4 Sets of 10 – 20 Reps
Level 2 Workout
- Lunge: 3 – 4 Sets of 4 – 12 Reps
- Pull Up: 3 – 4 Sets of 4 – 12 Reps
- Incline Doorway Rows: 3 – 4 Sets of 4 – 12 Reps
- Dips on Chair: 3 – 4 Sets of 4 – 12 Reps
- Deadlifts: 3 – 4 Sets of 4 – 12 Reps
- Push Up: 3 – 4 Sets of 4 – 12 Reps
Level 3 Workout
- Pistol Squats for each leg: 3 – 4 Sets of 3 – 12 Reps
- Weighted Pull Ups: 3 – 4 Sets of 3 – 12 Reps
- Bodyweight Rows: 3 – 4 Sets of 3 – 12 Reps
- Dips on Parallel Bar: 3 – 4 Sets of 3 – 12 Reps
- Deadlifts with Increased Weight: 3 – 4 Sets of 3 – 12 Reps
- Decline Push Up: 3 – 4 Sets of 3 – 12 Reps
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