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Day 1 – Full Body Calisthenics Kickoff

Kick off your 2-week calisthenics journey with this powerful full-body session! You'll build real strength using just your bodyweight, setting a strong foundation for the days ahead.

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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

Inchworm

1 set × 5 reps

Main Workout

1

Pull-Up

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

2

Push-Up

4 sets × 12 reps, 12 reps, 12 reps, 12 reps

3

Dip (Parallel Bar)

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

4

Ring Row

3 sets × 10 reps, 10 reps, 10 reps

3 circuits
1

Bodyweight Squat

1 set × 15 reps

2

Reverse Lunge

1 set × 10 reps

1

Hanging Knee Raise

3 sets × 12 reps, 12 reps, 12 reps

Cool Down

1

Child's Pose

1 set × 40s

2

Chest Stretch

1 set × 30s

3

Lat Stretch

1 set × 30s

4

Hip Flexor Stretch

1 set × 30s

5

Quad Stretch

1 set × 30s

Day 1 – Full Body Calisthenics Kickoff - Bodyweight Fitness | Bodyweight Fitness