START '8-Week Calisthenics for Beginners Program' !!

>> Download the sheet of workout plan <<

Source:

• 3 MONTH BODYWEIGHT EXTREME WORKOUT PROGRAM
  http://ashotofadrenaline.net/extreme-workout/ 

BEGINNER WARM UP

You should do this warm up if you can’t perform more than 10 regular push ups.

A1: 1-2 minutes shoulder 8’s

B1: 1-2 minutes hip circles

C1: 2x(5-10) reps knee push ups

D1: 3-5 minutes jump rope

Notes

Go from exercise A to C without any rest between the exercises.

If you feel that knee push ups are tiring you and don’t help you achieve more reps during the actual workout, replace them with an even easier push up progression (eg. incline push ups).

START Week 1

Monday -- Chest & Triceps *Completed!
perform 2 sets for each

1. Push-ups on knees: https://www.youtube.com/watch?v=FaIpD_zfrJI
2. Seated dips: https://www.youtube.com/watch?v=0326dy_-CzM 
3. Push-ups (hands on elevated surface): https://www.youtube.com/watch?v=qIDRj0LjIXA
4. Close push-ups (hands 6" apart, on knees) **focus on Triceps: https://www.youtube.com/watch?v=CWkkn0uo-P4
5. Wide push-ups w/ 5 sec. down/1 sec. hold/ 5 sec. up (on knees): https://www.youtube.com/watch?v=rr6eFNNDQdU

Tuesday -- Lower Body *Completed!

perform 2 sets for each

1. Bodyweight squats: https://www.youtube.com/watch?v=IhAHtg8fB-Y&t=665s
2. Elevated calf raises: https://www.youtube.com/watch?v=JUDbOvgH6AQ
3. Split squats: https://www.youtube.com/watch?v=2V5NipAulKY
4. One-legged elevated calf raises: https://www.youtube.com/watch?v=FCnTgq5Sm2k
5. Bear squats: https://www.youtube.com/watch?v=MjTbJTbYU1I
6. Squat Jumps: https://www.youtube.com/watch?v=CVaEhXotL7M

Thursday -- Back
*Perform this when going outside

1. Australian pull-ups (upper back)
2. Supermans: https://www.youtube.com/watch?v=cc6UVRS7PW4 *Completed!
3. Australian pull-ups (mid back)
4. Scapula push-ups: https://www.youtube.com/watch?v=5YHZnEsE9hA *Completed!
5. 3-position towel rows
6. Reverse push-ups: https://www.youtube.com/watch?v=cszJcRz5UB0 (I subtitues this for Australian pull-ups as I don't have any pull-up bar.)

Friday -- Core *Completed!

1. Flutter kicks: https://www.youtube.com/watch?v=eEG9uXjx4vQ
2. V-ups: https://www.youtube.com/watch?v=iP2fjvG0g3w
3. Planks
4. Hip dips: https://www.youtube.com/watch?v=em4gADvYvMA
5. In & outs: https://www.youtube.com/watch?v=AfQ7mH9cE9I

Saturday -- Shoulders & Biceps

1. Elevated pike push-ups (upper body raised)
2. Australian chin-ups: https://www.youtube.com/watch?v=SiV05SFgmzM
3. Side lying bodyweight bicep curls
4. Crab walk: https://www.youtube.com/watch?v=Xwcbm93mM-o
5. Assisted chin-ups 

Me in the first week