Monday, October 3, 2022
HomeBodybuildingCalisthenics For Novices: Final 8-Week Exercise Plan

Calisthenics For Novices: Final 8-Week Exercise Plan

Welcome to the Final 8-Week Calisthenics for Novices Exercise Plan!

What follows is a complete, easy-to-follow calisthenics exercise plan focused particularly for novices and can put you on the trail to a leaner, more healthy, confidence-boosting physique.

This plan is a good start line for many who wish to begin body weight coaching to achieve their health objectives.

And the perfect half is, you’ve already bought all of the instruments it is advisable get began.

I’m so glad you’re right here!

My identify is Todd Kuslikis, although you might know me as “Body weight Todd”.

I’m the creator of A Shot of Adrenaline.

If you happen to’re studying this, it implies that you’ve taken what is going to hopefully be the primary of many steps in your health journey, with our calisthenics exercise for novices.

I’ve been concerned with health for so long as I can bear in mind.

It’s been an enormous a part of my life and I’m honored to have the ability to go alongside my years of finding out and expertise to you.

Now, for those who’ve taken a go searching this website earlier than, you realize that we’re 100% devoted to the self-discipline of calisthenics.

Meaning all of our workouts rely purely on physique weight.

That’s proper, no gymnasium memberships or heavy tools is required.

And that’s why I believe you’re going to like this calisthenics exercise program, which is designed to be your newbie’s information to getting in form.

Extra on that in a minute.

All of us have our the explanation why we wish to get in form.

I’m positive a few of you on the market are recalling a time the place you had been in nice form, and also you wish to get again to that degree of health.

For a few of us, health has seemingly eluded us since day one.

That’s OK!

It doesn’t matter what path you come from, you may resolve the one you are taking from right here.

And no matter your motivation, you want a plan of motion if you would like an opportunity at success.

This jogs my memory of certainly one of my favourite quotes: “A objective and not using a plan is only a want.”

Principally, anybody can say “I need a greater physique with a toned physique,” or “I wish to lose this fats.”

However until you understand how you’ll go about making that need a actuality, it’s bought no inventory.

You want greater than that. You want a plan.

So what’s the perfect exercise plan for you?

It might be fairly boastful to counsel Calisthenics for Novices goes to work completely for everybody.

Don’t fear, my ego isn’t that large!

The actual fact is, there are extra exercise plans on the market than any of us may rely.

Hey, even now we have a lot of exercise plans so that you can select from already.

So why make one other one?

Effectively, for those who check out these different plans we’ve created at A Shot of Adrenaline, you’ll see that we’ve by no means created a exercise routine developed with newbie calisthenics workouts.

That’s the void I wish to fill with this program.

I don’t need there to be any intimidation or trepidation in your half.

If it’s been twenty years because you’ve been in form — or for those who’ve by no means exercised a day in your life — this may be your start line.

And in true Shot of Adrenaline trend, I’ve put collectively a program with our distinctive model of calisthenics coaching.

Why did I create this program?

Body weight coaching will not be solely my ardour however the ardour of the whole crew right here at A Shot of Adrenaline.

We don’t assume health ought to be exclusionary.

Some persons are large followers of going to their native gymnasium or health heart to work out.

It’s by no means actually been my factor, to inform you the reality.

However that’s one of many nice issues about calisthenics — no gymnasium is required.

What we’re providing is a full calisthenics program that may be accomplished within the consolation of your personal dwelling…or a park… or the seaside… or wherever!

There are not any dumbbells, no clunky tools — simply your personal physique and willpower.

However in fact, what issues is whether or not or not a program will be just right for you.

And this program goes to get you outcomes.

Calisthenics permits folks to get an awesome exercise that may construct muscle whereas serving to them lose fats.

The result’s a toned, lean physique and a rise in energy, endurance, and mobility.

Though, I suppose that is nearly as good a time as any to say this, as plainly as I can: If you happen to’re seeking to get enormous, bulging muscle tissue like that of a bodybuilder, cease studying now.

This program will not be going to be for you.

Now, that’s to not say our technique can’t get you nice outcomes; relatively, it’s a practical strategy to health that produces actual outcomes.

Meaning with this program, you may construct stable, lean muscle that is part of an awesome physique.

However once more, if it’s your ambition to have arms so large your palms can’t contact their respective shoulders, you might wish to look elsewhere.

Now, I additionally perceive that most individuals don’t assume they’ve time to train.

Actually, that’s the primary motive folks don’t train, statistically talking.

The excellent news is, I’m not focused on taking on an enormous chunk of your schedule.

Removed from it, really.

I wished to create a newbie program that individuals may simply match into their schedule that wouldn’t take greater than 30-40 minutes a day.

That’s it! And bear in mind, you don’t need to consider time to get in your automobile, drive to the gymnasium, discover someplace to park, after which look forward to a selected piece of kit to grow to be accessible. You do that wherever you are feeling most snug.

Why Body weight Coaching?

It may be onerous to alter folks’s minds about sure issues.

And certainly one of them, I’ve discovered, is preconceived notions about completely different health strategies.

Lots of people assume the definition of health is the inflated bodybuilder look we’ve already mentioned.

That’s by no means been my health objective, and I believe I’m a greater athlete for it.

However it may be actually powerful to persuade those that body weight coaching is a viable possibility for getting in form.

So I believed I’d record just a few of the advantages right here, in case you had been on the fence about this: They are often accomplished wherever.

I do know, I’ve already talked about this, nevertheless it bears repeating.

That is excellent for novices which may be self-conscious about beginning out.

With body weight coaching, there’s no obligation to work out in a large crowded constructing with strangers. It may possibly simply be you, an open area in your front room, and your pets (and you realize they’d by no means choose you!).

And once you’re touring — both for work or for enjoyable — calisthenics are a good way to keep away from shedding progress once you’re away from dwelling. So you may trip with confidence, figuring out that you could take your exercise routine together with you!

It’s an enormous time saver.

Earlier than I actually bought into calisthenics, for those who had requested me how lengthy folks have to spend within the gymnasium to get in form, I’d have stated an hour a day… not less than.

This concept will not be solely false, it’s counter-productive to the development of health.

Individuals are busy sufficient, and for those who inform them they need to put aside over an hour a day to get in form, they’ll be discouraged earlier than they even start! So that they don’t even give health a shot, and their well being suffers.

I’m right here to indicate you that you could get an awesome exercise in a fraction of the time by utilizing time optimization exercises.

That’s what I’m presenting you with at present.

No heavy tools is required.

One thing else I’ve already talked about, however I believed I’d say it once more, simply in case there was anybody on the market with their bank card in hand, able to order the latest train gizmo being marketed on TV proper now.

Put the cardboard down and step away slowly.

You have already got the instruments it is advisable get in form.

Positive, calisthenics makes use of just a few instruments to optimize a exercise or goal a selected space, however you’d be stunned what you should use for an enough calisthenics assistant!

It builds stable, lean muscle.

That is the one the place folks are likely to tilt their heads and have a look at me humorous.

That’s alright, I’m used to it.

The actual fact is, most individuals assume if you wish to construct stable muscle, you must raise heavy weights.

It’s merely not true, and I’m dwelling proof of that.

The wonderful thing about calisthenics is it forces your physique to behave as a unit.

Take into consideration the sitting dumbbell curl train.

The one muscle group being focused is the bicep.

Each different a part of your physique is simply sitting there, questioning after they’re going to get a flip to train.

With calisthenics, your physique acts as a series: one muscle group should make the most of others as a way to execute the train or maneuver, and in consequence, you’re going to construct stable, lean muscle a lot sooner.

It’s nice for fats loss.

Calisthenics generally is a nice cardiovascular instrument.

Now, by that, I don’t imply I’m going to ship you jogging for ten miles a day.

You may get an impressive cardio exercise with out countess laps round your block.

There are many packages (together with the one you’re about to see) that, if accomplished accurately, generally is a nice technique for fats loss.

It improves mobility.

There are some sophisticated workouts on this planet of body weight coaching!

You’ll see that even with this newbie program.

However studying them will dramatically enhance your steadiness, flexibility, and general mobility.

That’s as a result of as your physique depends on a lot of completely different muscle teams to carry out an train, you’re going to be coaching your physique to behave as a unit… with out you even figuring out it!

What this program will entail

This program goes to be the perfect start line for anybody seeking to begin their health journey.

In eight quick weeks, you’re going to be taught some newbie calisthenics workouts, in addition to some “hidden gems” that may construct you right into a calisthenics athlete and put you heading in the right direction to success.

This system itself could have three completely different “Ranges” that get progressively harder as you construct your energy and endurance.

All three ranges maintain 5 workouts per week, with two days to relaxation (Wednesday and Sunday).

Stage 1 (weeks 1 and a couple of) are an awesome place to begin for those who haven’t exercised in fairly some time (or ever) and end up considerably out of form.

I believe you’ll discover the workouts each accessible and difficult.

Nevertheless, for those who attempt just a few exercises and assume they’re too easy for you, be at liberty to leap to Stage 2!

Stage 2 is the place weeks 3-5 are outlined, that are tougher than the exercises in Stage 1 (like I stated, every degree will get a bit of tougher).

Lastly, Stage 3 (weeks 6-8) are even harder than the workouts in Stage 2, although nonetheless life like for a newbie to realize.

And also you’re not solely getting the record of body weight exercises. Every day’s workouts could have warm-up and cool-down workouts and stretches.

These will make it easier to get good and unfastened earlier than the day’s exercise, and ensure you’re adequately stretched afterward to cut back tightness and soreness.

So that you’re a full-cycle exercise each single day! You’re in good palms with this program!

Τhe 1 Hour Exercise is structured like this:

Necessary issues to think about

It’s necessary to make use of warning with each new bodily routine.

If you happen to’ve bought a bodily situation, harm, or another well being situation, please examine together with your doctor to ensure you’re able to performing the workouts on this program.

Keep in mind to maintain a bottle of water helpful to remain hydrated and wholesome.

And whereas I’m on the topic, I believe it’s actually necessary to say how important general diet is to your health journey.

Some novices assume all they should do is an train to get the outcomes they need.

As a lot as we’d like that to be the case, it merely will not be.

Correct eating regimen and train go hand-in-hand.

With train, it’s necessary to push your self as a way to repeatedly enhance.

But it surely’s additionally important that you simply take heed to your physique.

If you happen to really feel dizzy, nauseous, or really feel ache in part of your physique separate from the standard soreness of muscle tissue.

Lastly, don’t surrender on your self.

Health doesn’t occur in a single day.

Consider me, if I had any magic health beans, I’d promote them to you. You might not see progress within the first few days, however I’ll guess you’ll nonetheless really feel higher, and that may make all of the distinction.

Then the bodily adjustments start to indicate up, and you are feeling even higher, and the cycle continues.

Health will not be a vacation spot; it’s a journey.

You don’t get up someday and exclaim, “Alright, I’m now match! I’m accomplished!” Every day you must settle for the problem of being higher than you had been the day earlier than, and also you have to be continually pushing your self previous no matter limits you assume could also be there.

You’re able to rather more than you assume, and I wish to show that to you.

So let’s get began!

Stage 1 (Weeks 1-2)

Monday: Chest & Triceps

Calisthenics For Beginners level 1 chest and triceps infographic




Tuesday: Decrease physique

level 1 lower body infographic




Thursday: Again

level 1 back infographic




Friday: Core

level 1 core infographic



Saturday: Shoulder and Bicep

 level 1 shoulder and bicep infographic




Stage 2 (Weeks 3-5)

Monday: Chest & Triceps

Calisthenics For Beginners level 2 chest and triceps infographic




Tuesday: Decrease physique

level 2 lower body infographic




Thursday: Again

level 2 back infographic




Friday: Core

level 2 core infographic



To be accomplished in 3 rounds (no relaxation between workouts; one-minute relaxation between rounds).


Saturday: Shoulder and Bicep

level 2 shoulder and bicep infographic




Stage 3 (Weeks 6-8)

Monday: Chest & Triceps

Calisthenics For Beginners level 3 chest and triceps infographic




Tuesday: Decrease physique

level 3 lower body infographic




Thursday: Again

level 3 back infographic



  • Australian pull-ups w/ 1-sec. maintain — 2 units of seven
  • Supermans with 1-sec. maintain — 2 units of 10
  • Australian pull-ups w/ one sec. maintain (mid-back) — 2 units of seven
  • Reverse dolphin kicks — 2 units of 10
  • Huge grip pull-ups — 2 units to failure


Friday: Core

level 3 core infographic



To be accomplished in 3 rounds (no relaxation between workouts; one-minute relaxation between rounds).


Saturday: Shoulders & Biceps

level 3 shoulder and bicep infographic





I hope you’ll discover the Body weight Newbie program to be informative and useful for getting you began.

These are workouts you’ll be capable of use so long as you apply calisthenics.

Consider it as your “starter equipment” for health!

Keep in mind, the one one you’re competing towards is the individual you had been the day earlier than, so it’s necessary to push your self. It’s what we do after we’re drained that makes us stronger.

And if a selected train is just too simple, there are all the time methods to make it tougher.

If you happen to want some concepts, simply let me know!

Now, on these off-days the place you don’t have any exercises, it’s necessary to get enough relaxation, and don’t be afraid to get some further stretches in!

I do know you’re sore, however a couple of minutes a day may make an enormous distinction in how lose you are feeling through the subsequent exercise.

As I stated, hold your water helpful and keep hydrated — not simply throughout your exercise, however all through the day!

And talking to that time, I wish to rapidly remind everybody that, simply as necessary as it’s to train to your well being, it’s equally important that you simply apply correct diet.

I even have a brand new e-book, known as the Metabolic Consuming & Way of life Gameplan, which you may try proper right here!

It’s an awesome useful resource for dietary suggestions and methods on the right way to make your complete setting extra conducive to raised well being.

Lastly, do not forget that your work doesn’t finish once you full this program; in truth, it ought to simply be starting.

Health is a journey, and I hope you’ll proceed yours as you see increasingly more outcomes.

We’ve bought an awesome 30-day program, which we name the Beastmode Exercise Program, which is a good program to make use of after this one.

And sure, identical to this one, it’s utterly free! You may test it out right here.

If you happen to’ve bought another questions, both a member of my crew or I will probably be completely satisfied to reply them!

Simply shoot an e-mail to [email protected] and we’ll get again to you as quickly as we are able to.

“The whole lot you need is on the market ready so that you can ask. The whole lot you need additionally needs you. However you must take motion to get it.” – Jack Canfield



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