Calisthenics Workout to Improve Performance

Use your bodyweight to burn some serious calories. Take your fitness and physique to the next level with this 12-week calisthenics workout designed specifically for lifters.

Workout Summary

Main Goal	Lose Fat
Workout Type	Full Body
Training Level	Beginner
Program Duration	12 weeks
Days Per Week	3
Time Per Workout	45-60 minutes
Equipment Required	Bodyweight
Target Gender	Male & Female

Workout Description

If you're new to calisthenics, this workout will provide a comprehensive introduction to bodyweight training. The exercises are designed to build strength, burn calories, and improve overall fitness.

A Full-Body Calisthenics Program

This program includes a variety of exercises that target all major muscle groups. You'll perform a combination of upper body, lower body, and core exercises to ensure a well-rounded workout.

The Exercises

Below are the exercises included in this program. Perform each exercise as instructed, focusing on form and control.

Pull-Up
Push-Up
Squat
Plank
Mountain Climber
Lunge
Jump Squat
Leg Raise

Warming Up

Start with a 5-10 minute warm-up to get your blood flowing and muscles ready. This can include jogging in place, jumping jacks, or dynamic stretches.

Calisthenics Workout 1: Upper/Lower Split

Exercise	Sets	Reps	Rest
Pull-Up	3	10	None
Push-Up	3	15	None
Squat	3	20	None
Leg Raise	3	15	None
Mountain Climber	3	30 sec	None

Rest for 2 minutes after completing all sets, then repeat from the top for 3 rounds.

Calisthenics Workout 2: Full Body Circuit

Exercise	Sets	Reps	Rest
Pull-Up	4	10	None
Push-Up	4	15	None
Squat	4	20	None
Leg Raise	4	15	None
Mountain Climber	4	30 sec	None

Rest for 2 minutes after completing all sets, then repeat from the top for 4 rounds.

In Between Sets

To maximize your workout, keep rest times short and stay active in between sets. Perform light stretching or low-intensity cardio to keep your heart rate up.

Conclusion

This 12-week calisthenics program is designed to help you improve your fitness and performance using just your bodyweight. Stay consistent, challenge yourself, and enjoy the benefits of a stronger, leaner physique.