Program
Beginning Calisthenics (Copy)
A 28-day course from zero to a balanced full-body routine. 4 weeks of strength, skill, stretch, and recovery. Graduate ready for an intermediate program!
Created by
dajuiceisloose
Routines in this Program
Day 1: Wake Up (Copy)
Body awareness. Just show up and move.
Day 2: Balance Basics (Copy)
Wrist prep, frog stand, and single-leg balance.
Day 3: First Push (Copy)
Add Wall Push-Up. Get comfortable with pushing.
Day 4: Open Up (Copy)
Mobility and flexibility — hips, chest, and hamstrings.
Day 5: First Pair (Copy)
Learn the pair structure. Wall Push-Up + Squat superset.
Day 6: Core & Handstand Prep (Copy)
Wrist warmup, core activation, and plank as handstand prerequisite.
Day 7: Easy Movement (Copy)
Active recovery — light movement, no intensity.
Day 8: Two Pairs (Copy)
Add second pair (Core + Hinge). Introduce Superman.
Day 9: Crow Pose Practice (Copy)
Wrist strength and balance for the crow pose.
Day 10: Floor Peak (Copy)
Upgrade exercises. Push-Up (Incline), Reverse Lunge, Glute Bridge (Single-Leg).
Day 11: Hips & Shoulders (Copy)
Hip rotation and thoracic mobility.
Day 12: Core Triplet (Copy)
Introduce the Core Triplet: Plank + Side Plank + Superman.
Day 13: Handstand Prep (Copy)
Wall handstand holds and pike push-ups.
Day 14: Unwind (Copy)
Active recovery — gentle movement and stretching.
Day 15: RR Pairs (Copy)
RR pair names introduced. Scapular Pull-Up enters, Single-Leg Glute Bridge grows.
Day 16: L-Sit Intro (Copy)
Core compression strength for the L-sit hold.
Day 17: First Row (Copy)
Inverted Row enters. Reverse Lunge progresses. 5-section preview of the full RR.
Day 18: Lower Body (Copy)
Deep stretches for hips, calves, and hamstrings.
Day 19: Full Structure (Copy)
Bench Dip enters. Full RR 4-pair structure: Pull+Squat, Dip+Hinge, Row+Push, Core Triplet.
Day 20: Handstand + Mobility (Copy)
Overhead pressing strength, shoulder stability, and mobility.
Day 21: Restore (Copy)
Active recovery — gentle movement and passive stretches.
Day 22: Push-Up + Neg Pull-Up (Copy)
Full Push-Up replaces Incline. Negative Pull-Up enters. Full RR structure.
Day 23: L-Sit + Crow (Copy)
L-sit compression strength and crow pose balance.
Day 24: Peak Volume (Copy)
Full RR structure with rep ranges. Peak volume.
Day 25: Full Flow (Copy)
Comprehensive Starting to Stretch flow — hips, lats, hamstrings.
Day 27: Full Skill Day (Copy)
Full RR Skill Day format. Handstand + L-sit + mobility.
Day 28: Celebrate (Copy)
You did it! Gentle full-body movement, deep breathing, rest.