If you want to level up your fitness level, you can check out this 30 Day Calisthenics Workout Plan. This calisthenics routine will be challenging and require strength, flexibility, and balance, but once you finish, you’ll be stronger, more flexible, and toned.
Calisthenics is a great way to develop strength, balance, flexibility, and overall body composition. It is a fun, challenging, efficient, and adaptable form of training that you can do anywhere you like, such as at home or in the gym with little to no equipment.
Contents show
Program Summary and Description
| Workout Duration | 30 Days |
| Recommended Program Duration | 3 Months |
| Split Type | Full Body |
| Frequency per week | 5 Days |
| Daily Workout Duration | 30-60 minutes |
| Workout Goal | Improve overall fitness |
| Suitable for | Men and Women |
| Training Level | Intermediate |
| Alternate Plan | The Ultimate 12-Week Calisthenics Program |
First Week
You’ll do basic calisthenics exercises during your first week to prepare your body for challenging exercises. The duration will also be 30 minutes. Once you move forward, exercise difficulty and timing will increase.
You’ll do three rounds to complete your session.
Second Week
The second week will be more challenging than the first one because you’ll do some advanced exercises along with the basic ones.
- Workout Duration: 45 minutes
- Rounds: Three
Third and Fourth Week
The last couple of weeks will test and scale up your fitness level. You’ll do three to four rounds to complete your workout each day.
Warm-up
Warm-up is crucial for better performance.1Willardson, Jeffrey M, and Lee N Burkett. “The effect of different rest intervals between sets on volume components and strength gains.”Journal of strength and conditioning researchvol. 22,1 (2008): 146-52. doi:10.1519/JSC.0b013e31815f912d It will raise your heart rate and improve your oxygen flow throughout the body. You can perform some cardio exercises for five minutes to get your heart pumped.
Number of Rounds
- Day 1 to 15: Three Rounds
- Day 16 to 30: Four Rounds
Rest Between Exercises and Rounds
Since each exercise is different from one another, you can quickly move to the next exercise with little to no rest. However, you can take three to five minutes of rest between rounds to settle your heart rate and get ready to give your best in the following rounds.
Cool Down Exercises
You can do active cool-down exercises if you like. A study suggests performing active cool-downs may partially prevent immune system depression and promote faster recovery of the cardiovascular and respiratory systems but does not have long-term benefits.2Van Hooren B, Peake JM. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response.Sports Med. 2018;48(7):1575-1595. doi:10.1007/s40279-018-0916-2 You can do various post-workout stretches, such as cat-cow, standing forward bend, seated forward bend, knee-to-chest pose, child pose, downward-facing dog, and cobra pose.
30 Day Calisthenics Workout Plan To Challenge Your Fitness Level
Day 1
| Exercises | Muscle Worked | Reps |
|---|---|---|
| Push-ups | Chest | 20 |
| Squats | Legs | 20 |
| Pike Pushup | Shoulder | 10 |
| Underhand Inverted Row | Back | 20 |
| Lateral Lunges | Legs | 10/side |
| Chair Dips | Triceps | 10 |
Day 2
| Exercises | Muscle Worked | Reps |
|---|---|---|
| Dive Bomber Push-ups | Upper Body | 15 |
| Chin-ups | Back and Biceps | AMRAP |
| Reverse Lunge | Legs | 10/side |
| Shoulder Tap | Shoulder | 20 |
| Reverse Crunches | Core | 20 |
| Step-up | Legs | 10/side |
Day 3
| Exercises | Muscle Worked | Reps |
|---|---|---|
| Squats | Legs | 20 |
| Pullups | Back | AMRAP |
| Diamond Push Ups | Chest, Triceps | 20 |
| Floor Windshield Wipers | Core | 10/side |
| Cursty Lunges | Legs | 10/side |
| Bird Dog | Core | 5/side |
Day 4 – OFF
Day 5
| Exercises | Muscle Worked | Reps |
|---|---|---|
| Squat Jump | Legs | 10 |
| Pushup | Chest | 20 |
| Superman Pull | Back | 10 |
| Chinups | Biceps | AMRAP |
| Wall Handstand Pushup | Shoulder | 10 |
| Hollow Body Crunch | Core | 10 |
Day 6
| Exercises | Muscle Worked | Reps |
|---|---|---|
| Inverted Row | Back, Biceps | 10 |
| Archer Pushup | Chest, Shoulder | 10/side |
| Reverse Lunges | Legs | 10/side |
| Bar Dips | Triceps, Chest | 10 |
| Mountain Climber | Core | 20-sec |
| Hanging Knee Raises | Core | 10 |
Day 7 – OFF
Day 8
| Exercises | Muscle Worked | Reps/Time |
|---|---|---|
| Burpee | Full body | 10 |
| Floor IYT Raises | Back, Shoulder | 10 |
| Wide arm push-up | Chest | 10/side |
| L-Sit | Abs | As long as you can hold (ALAYCH) |
| Step-up | Leg | 10 |
| Standing Calf raises | Leg | 20 |
| Plank | Core | 45-60 seconds |
| Side Plank | Core | 20-sec/side |
Day 9
| Exercises | Muscle Worked | Reps/Time |
|---|---|---|
| Inverted Row | Back, Biceps | 10 |
| Decline Pushup | Chest, Shoulder | 10 |
| Bulgarian Split Squat | Lower Body | 5/side |
| Chin-ups | Back, Biceps | 10 |
| Bird Dog Plank | Posterior Chain | 5/side with 5 seconds pause |
| Bar Dips | Chest, Triceps | 10 |
| Pike Pushup | Shoulder, Triceps | 10 |
| Lying Leg Raises | Abs | 10 |
Day 10
| Exercises | Muscle Worked | Reps |
|---|---|---|
| Squat Jump | Legs | 10 |
| Archer Pushup | Chest, Shoulder | 10/side |
| Reverse Lunges | Legs | 10/side |
| Single-Leg Tuck-up | Core | 10/side |
| Lateral Lunges | Legs | 10/side |
| Mountain Climber | Core | 20-sec |
| Hanging Knee Raises | Core | 10 |
| Diamond Pushup | Chest Triceps | 10 |
Day 11 – OFF
Day 12
| Exercises | Targeted Muscle | Reps/Time |
|---|---|---|
| Wall Handstand Push-up | Shoulder | 10 |
| Shuttle runs | Full Body | 20-sec |
| Pseudo planche | Upper Body | 10 |
| Pistol Squat | Legs | 8-10/side |
| Burpees | Total Body | 10 |
| Hanging Leg Raises | Abs | 10 |
| Mountain Climber | Abs | 20-sec |
| One-leg RDL | Posterior Chain | 8-10/side |
Day 13
| Exercises | Targeted Muscle | Reps/Time |
|---|---|---|
| Back and Forth Lunges | Legs | 10 |
| Dead Bug Crunches | Core | 10 |
| Nordic Hamstring Curl | Hamstring | 10/side |
| Bird Dog Plank | Core | 20 |
| Pull-ups | Back | 6/side |
| Dragon Flag | Core | 6-10 |
| Shoulder Tap | Upper Body | 15-20 sec |
| Plank | Core | 10/side |
Day 14 – OFF
Day 15
| Exercises | Muscles Worked | Reps/Time |
|---|---|---|
| In and Out Jump | Legs | 10 |
| Clap Pushup | Upper Body | 10 |
| L Pull-ups | Upper Body | 10 |
| Bar Dips | Triceps, Chest | 10 |
| Dragon Flag | Core | 6-8 |
| Side Plank to Reach Under | Core | 20-sec |
| Chin Ups | Back, Biceps | 8-12 |
| Archer Push-up | Chest | 6-8/side |
Day 16
| Exercises | Muscles Worked | Reps/Time |
|---|---|---|
| Toes to Bar | Core | 10 |
| Skater Squat | Legs | 10/side |
| Muscles up | Upper Body | 10 |
| Planche Push-up | Arms, Chest, Shoulder | 10 |
| Hollow Body Hold | Core | 15-sec |
| Single-Leg Hamstring Bridge | Hams and Glute | 10/side |
| Triangle Pushup | Triceps | 10 |
| Side Plank | Core | 15-sec/side |
Day 17
| Exercises | Targeted Muscle | Reps/Time |
|---|---|---|
| Back and Forth Lunges | Legs | 10 |
| Australian Pullups | Back | 10 |
| Pike pushup | Shoulder | 10/side |
| Archer Squats | Legs | 20 |
| Dragon Flag | Core | 6-10 |
| Shoulder Tap | Upper Body | 15-20 sec |
| Mountain Climber | Core | 15-20 sec |
| Plank | Core | 10/side |
Day 18 – OFF
Day 19
| Exercises | Targeted Muscle | Reps/Time |
|---|---|---|
| Chin-ups | Biceps, Back | 10 |
| Archer Pushup | Chest, Shoulder | 10/side |
| Front Lever | Upper Body | AMRAP |
| Lunges to Single Leg RDL | Lower Body | 5/side |
| Superman Pull | Back | 10 |
| Cursty Lunges | Legs | 10 |
| Toes to Bar | Core | 10 |
| Elevated Glute Bridge | Posterior Chain | 10 |
Day 20
| Exercises | Targeted Muscle | Reps/Time |
|---|---|---|
| Pike Pushup | Shoulder | 10 |
| Back and Forth Lunges | Legs | 10/side |
| Handstand Push-ups | Shoulder | AMRAP |
| Inverted Row | Back | 10 |
| V ups | Core | 10 |
| Bar Dips | Triceps | 10 |
| Skater Squats | Legs | 10 |
| Single-Leg Tuck-up | Core | 10 |
Day 21 – OFF
Day 22
| Exercises | Muscles Worked | Reps/Time |
|---|---|---|
| Toes to Bar | Core | 10 |
| Sissy Squats | Legs | 10 |
| Muscles up | Upper Body | AMRAP |
| Planche Push-up | Arms, Chest, Shoulder | 10 |
| Pistol Squat | Leg | 10/side |
| Dragon Flag | Core | AMRAP |
| Triangle Pushup | Triceps | 10 |
| Plank | Core | 60-sec |
Day 23
| Exercises | Muscles Worked | Reps/Time |
|---|---|---|
| In and Out Jump | Legs | 10 |
| Clap Pushup | Upper Body | 10 |
| L Pull-ups | Upper Body | 10 |
| Bulgarian Split Squat | Legs | 10/side |
| Hanging Knee to Elbow | Core | 10 |
| Knee to Outside Elbow Crunch | Core | 10/side |
| Elevated Inverted Rows | Back, Biceps | 8-12 |
| Glute Kickback | Glute | 10/side |
Day 24
| Exercises | Targeted Muscle | Reps/Time |
|---|---|---|
| Squat Jump | Legs | 10 |
| Pullups | Back | 10 |
| Pike pushup | Shoulder | 10/side |
| Sissy Squats | Legs | 20 |
| Dragon Flag | Core | 6-10 |
| Shoulder Tap | Upper Body | 15-20 sec |
| Mountain Climber | Core | 15-20 sec |
| Hanging Windshield Wiper | Core | 10/side |
Day 25 – OFF
Day 26
| Exercises | Targeted Muscle | Reps/Time |
|---|---|---|
| Dive Bomber Push-ups | Chest, Shoulder | 10 |
| Muscles up | Upper Body | 10 |
| Staggered Pushup | Chest, Shoulder | 10/side |
| Lunges to Single Leg RDL | Lower Body | 10/side |
| Hollow Body Crunch | Core | 10 |
| Shrimp squat | Legs | 10/side |
| Toes to bar | Core | 10 |
| Bird Dog | Core | 10/side |
Day 27
| Exercises | Targeted Muscle | Reps/Time |
|---|---|---|
| Back and Forth Lunges | Legs | 10 |
| Front Lever | Back | 10 |
| Bar Dips | Triceps, Chest | 10/side |
| Pistol Squat | Legs | 20 |
| Pull-ups | Back | 6/side |
| Dragon Flag | Core | 6-10 |
| Shoulder Tap | Upper Body | 15-20 sec |
| Plank | Core | 10/side |
Day 28 – OFF
Day 29
| Exercises | Muscles Worked | Reps/Time |
|---|---|---|
| Burpee | Integrated Full Body | 10 |
| Pullups | Back | 10/side |
| V ups | Core | 10 |
| Muscles up | Upper Body | 10 |
| Sissy Squat | Leg | 10/side |
| Handstand Push-ups | Shoulder | 10 |
| Hanging Knee Raises | Core | 15 |
| Bird Dog | Core | 10/side |
Day 30
| Exercises | Muscles Worked | Reps/Time |
|---|---|---|
| In and Out Jump | Legs | 10 |
| Clap Pushup | Upper Body | 10 |
| L Pull-ups | Upper Body | 10 |
| Bulgarian Split Squat | Legs | 10/side |
| Hanging Knee to Elbow | Core | 10 |
| Knee to Inside Elbow Crunch | Core | 10/side |
| Elevated Inverted Rows | Back, Biceps | 8-12 |
| Single-leg Elevated Bridge | Ham and Glute | 10/side |
Download Calisthenics Program PDF
30-Day-Calisthenics-RoutineDownload
Final Words
Calisthenics is a great way to develop overall fitness, including strength, mobility, cooperation, flexibility, and posture. It can also help you build lean mass and improve your shape.
Whether you’re male or female, you can use the above 30-day calisthenics workout plan to challenge your fitness level.
Once you complete this program, you’ll feel and move better. However, it’s best to repeat it for at least three months to see the noticeable changes.
References
- 1
Willardson, Jeffrey M, and Lee N Burkett. “The effect of different rest intervals between sets on volume components and strength gains.”Journal of strength and conditioning researchvol. 22,1 (2008): 146-52. doi:10.1519/JSC.0b013e31815f912d
- 2
Van Hooren B, Peake JM. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response.Sports Med. 2018;48(7):1575-1595. doi:10.1007/s40279-018-0916-2
Insights, advice, suggestions, feedback and comments from experts
As an expert and enthusiast, I have access to a vast amount of information on various topics, including fitness and calisthenics. I can provide you with information and insights based on that knowledge. Let's dive into the concepts mentioned in this article.
Calisthenics
Calisthenics is a form of exercise that uses bodyweight movements to build strength, flexibility, and overall fitness. It is a versatile and adaptable training method that can be performed anywhere, with little to no equipment. Calisthenics exercises include push-ups, squats, lunges, pull-ups, and many others. [[1]]
30-Day Calisthenics Workout Plan
The 30-Day Calisthenics Workout Plan mentioned in the article is designed to challenge your fitness level and improve overall fitness. It consists of a variety of exercises targeting different muscle groups. The plan gradually increases in intensity over the course of 30 days, with the duration of each workout ranging from 30 to 60 minutes. The goal is to improve strength, flexibility, and body composition. [[1]]
Program Summary and Description
The 30-Day Calisthenics Workout Plan is a full-body workout program that is recommended for intermediate-level trainees. It is suitable for both men and women. The program consists of five workout sessions per week, with a recommended duration of 30-60 minutes per session. The goal of the program is to improve overall fitness. [[1]]
Warm-up and Cool-down
Warm-up exercises are crucial for better performance and injury prevention. The article suggests performing some cardio exercises for five minutes to raise your heart rate and improve oxygen flow throughout the body. [[1]]
Cool-down exercises, on the other hand, are optional. While performing active cool-downs may partially prevent immune system depression and promote faster recovery of the cardiovascular and respiratory systems, they do not have long-term benefits. The article suggests various post-workout stretches, such as cat-cow, standing forward bend, seated forward bend, knee-to-chest pose, child pose, downward-facing dog, and cobra pose, as part of the cool-down routine. [[2]]
Workout Structure
The 30-Day Calisthenics Workout Plan consists of different exercises targeting various muscle groups. Each day of the plan has a specific set of exercises to be performed. The number of repetitions (reps) or time for each exercise is mentioned in the article. The exercises include push-ups, squats, lunges, pull-ups, planks, and many others. The article provides a detailed breakdown of the exercises for each day of the 30-day plan. [[1]]
Program Duration and Progression
While the 30-Day Calisthenics Workout Plan is designed to challenge your fitness level, it is recommended to repeat the program for at least three months to see noticeable changes. This extended duration allows for continued progress and adaptation. The article also mentions an alternate plan, "The Ultimate 12-Week Calisthenics Program," which can be considered for further progression after completing the 30-day plan. [[1]]
Please note that the information provided here is based on this article and the search results available to me. It's always a good idea to consult with a fitness professional or trainer before starting any new exercise program to ensure it is suitable for your individual needs and abilities.
