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2-Week Calisthenics Builder

A powerful full-body calisthenics session that builds real strength using just your bodyweight and bars — expect to feel challenged, accomplished, and ready to come back tomorrow!

A

Created by

avra

Workout Breakdown

Warm-Up

1

Jumping Jacks

1 set × 45s

2

Arm Circle

1 set × 30s

3

Hip Circle

1 set × 30s

4

Leg Swing

1 set × 10 reps

5

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Main Workout

4 circuits
1

Pull-Up

1 set × 6 reps

2

Push-Up

1 set × 12 reps

3 circuits
1

Dip (Parallel Bar)

1 set × 10 reps

2

Inverted Row Hold

1 set × 10 reps

3 circuits
1

Split Squat (Bulgarian)

1 set × 8 reps

2

Glute Bridge

1 set × 15 reps

3 circuits
1

Hanging Knee Raise

1 set × 12 reps

2

Tucked L-Sit

1 set × 20s

Cool Down

1

Child's Pose

1 set × 40s

2

Chest Doorway Stretch

1 set × 30s

3

Lat Stretch

1 set × 30s

4

Quad Stretch

1 set × 30s

5

Seated Hamstring Stretch

1 set × 40s

2-Week Calisthenics Builder - Bodyweight Fitness | Bodyweight Fitness