If you want to level up your fitness level, you can check out this 30 Day Calisthenics Workout Plan. This calisthenics routine will be challenging and require strength, flexibility, and balance, but once you finish, you’ll be stronger, more flexible, and toned.
Calisthenics is a great way to develop strength, balance, flexibility, and overall body composition. It is a fun, challenging, efficient, and adaptable form of training that you can do anywhere you like, such as at home or in the gym with little to no equipment.
Contents show
Program Summary and Description
Workout Duration | 30 Days |
Recommended Program Duration | 3 Months |
Split Type | Full Body |
Frequency per week | 5 Days |
Daily Workout Duration | 30-60 minutes |
Workout Goal | Improve overall fitness |
Suitable for | Men and Women |
Training Level | Intermediate |
Alternate Plan | The Ultimate 12-Week Calisthenics Program |
First Week
You’ll do basic calisthenics exercises during your first week to prepare your body for challenging exercises. The duration will also be 30 minutes. Once you move forward, exercise difficulty and timing will increase.
You’ll do three rounds to complete your session.
Second Week
The second week will be more challenging than the first one because you’ll do some advanced exercises along with the basic ones.
- Workout Duration: 45 minutes
- Rounds: Three
Third and Fourth Week
The last couple of weeks will test and scale up your fitness level. You’ll do three to four rounds to complete your workout each day.
Warm-up
Warm-up is crucial for better performance.1Willardson, Jeffrey M, and Lee N Burkett. “The effect of different rest intervals between sets on volume components and strength gains.”Journal of strength and conditioning researchvol. 22,1 (2008): 146-52. doi:10.1519/JSC.0b013e31815f912d It will raise your heart rate and improve your oxygen flow throughout the body. You can perform some cardio exercises for five minutes to get your heart pumped.
Number of Rounds
- Day 1 to 15: Three Rounds
- Day 16 to 30: Four Rounds
Rest Between Exercises and Rounds
Since each exercise is different from one another, you can quickly move to the next exercise with little to no rest. However, you can take three to five minutes of rest between rounds to settle your heart rate and get ready to give your best in the following rounds.
Cool Down Exercises
You can do active cool-down exercises if you like. A study suggests performing active cool-downs may partially prevent immune system depression and promote faster recovery of the cardiovascular and respiratory systems but does not have long-term benefits.2Van Hooren B, Peake JM. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response.Sports Med. 2018;48(7):1575-1595. doi:10.1007/s40279-018-0916-2 You can do various post-workout stretches, such as cat-cow, standing forward bend, seated forward bend, knee-to-chest pose, child pose, downward-facing dog, and cobra pose.
30 Day Calisthenics Workout Plan To Challenge Your Fitness Level
![30 Day Calisthenics Workout Plan With Free PDF (1) 30 Day Calisthenics Workout Plan With Free PDF (1)](https://i0.wp.com/thefitnessphantom.com/wp-content/uploads/2022/10/30-Day-Calisthenics-Workout-Plan-Summary.jpg)
Day 1
Exercises | Muscle Worked | Reps |
---|---|---|
Push-ups | Chest | 20 |
Squats | Legs | 20 |
Pike Pushup | Shoulder | 10 |
Underhand Inverted Row | Back | 20 |
Lateral Lunges | Legs | 10/side |
Chair Dips | Triceps | 10 |
Day 2
Exercises | Muscle Worked | Reps |
---|---|---|
Dive Bomber Push-ups | Upper Body | 15 |
Chin-ups | Back and Biceps | AMRAP |
Reverse Lunge | Legs | 10/side |
Shoulder Tap | Shoulder | 20 |
Reverse Crunches | Core | 20 |
Step-up | Legs | 10/side |
Day 3
Exercises | Muscle Worked | Reps |
---|---|---|
Squats | Legs | 20 |
Pullups | Back | AMRAP |
Diamond Push Ups | Chest, Triceps | 20 |
Floor Windshield Wipers | Core | 10/side |
Cursty Lunges | Legs | 10/side |
Bird Dog | Core | 5/side |
Day 4 – OFF
Day 5
Exercises | Muscle Worked | Reps |
---|---|---|
Squat Jump | Legs | 10 |
Pushup | Chest | 20 |
Superman Pull | Back | 10 |
Chinups | Biceps | AMRAP |
Wall Handstand Pushup | Shoulder | 10 |
Hollow Body Crunch | Core | 10 |
Day 6
Exercises | Muscle Worked | Reps |
---|---|---|
Inverted Row | Back, Biceps | 10 |
Archer Pushup | Chest, Shoulder | 10/side |
Reverse Lunges | Legs | 10/side |
Bar Dips | Triceps, Chest | 10 |
Mountain Climber | Core | 20-sec |
Hanging Knee Raises | Core | 10 |
Day 7 – OFF
Day 8
Exercises | Muscle Worked | Reps/Time |
---|---|---|
Burpee | Full body | 10 |
Floor IYT Raises | Back, Shoulder | 10 |
Wide arm push-up | Chest | 10/side |
L-Sit | Abs | As long as you can hold (ALAYCH) |
Step-up | Leg | 10 |
Standing Calf raises | Leg | 20 |
Plank | Core | 45-60 seconds |
Side Plank | Core | 20-sec/side |
Day 9
Exercises | Muscle Worked | Reps/Time |
---|---|---|
Inverted Row | Back, Biceps | 10 |
Decline Pushup | Chest, Shoulder | 10 |
Bulgarian Split Squat | Lower Body | 5/side |
Chin-ups | Back, Biceps | 10 |
Bird Dog Plank | Posterior Chain | 5/side with 5 seconds pause |
Bar Dips | Chest, Triceps | 10 |
Pike Pushup | Shoulder, Triceps | 10 |
Lying Leg Raises | Abs | 10 |
Day 10
Exercises | Muscle Worked | Reps |
---|---|---|
Squat Jump | Legs | 10 |
Archer Pushup | Chest, Shoulder | 10/side |
Reverse Lunges | Legs | 10/side |
Single-Leg Tuck-up | Core | 10/side |
Lateral Lunges | Legs | 10/side |
Mountain Climber | Core | 20-sec |
Hanging Knee Raises | Core | 10 |
Diamond Pushup | Chest Triceps | 10 |
Day 11 – OFF
Day 12
Exercises | Targeted Muscle | Reps/Time |
---|---|---|
Wall Handstand Push-up | Shoulder | 10 |
Shuttle runs | Full Body | 20-sec |
Pseudo planche | Upper Body | 10 |
Pistol Squat | Legs | 8-10/side |
Burpees | Total Body | 10 |
Hanging Leg Raises | Abs | 10 |
Mountain Climber | Abs | 20-sec |
One-leg RDL | Posterior Chain | 8-10/side |
Day 13
Exercises | Targeted Muscle | Reps/Time |
---|---|---|
Back and Forth Lunges | Legs | 10 |
Dead Bug Crunches | Core | 10 |
Nordic Hamstring Curl | Hamstring | 10/side |
Bird Dog Plank | Core | 20 |
Pull-ups | Back | 6/side |
Dragon Flag | Core | 6-10 |
Shoulder Tap | Upper Body | 15-20 sec |
Plank | Core | 10/side |
Day 14 – OFF
Day 15
Exercises | Muscles Worked | Reps/Time |
---|---|---|
In and Out Jump | Legs | 10 |
Clap Pushup | Upper Body | 10 |
L Pull-ups | Upper Body | 10 |
Bar Dips | Triceps, Chest | 10 |
Dragon Flag | Core | 6-8 |
Side Plank to Reach Under | Core | 20-sec |
Chin Ups | Back, Biceps | 8-12 |
Archer Push-up | Chest | 6-8/side |
Day 16
Exercises | Muscles Worked | Reps/Time |
---|---|---|
Toes to Bar | Core | 10 |
Skater Squat | Legs | 10/side |
Muscles up | Upper Body | 10 |
Planche Push-up | Arms, Chest, Shoulder | 10 |
Hollow Body Hold | Core | 15-sec |
Single-Leg Hamstring Bridge | Hams and Glute | 10/side |
Triangle Pushup | Triceps | 10 |
Side Plank | Core | 15-sec/side |
Day 17
Exercises | Targeted Muscle | Reps/Time |
---|---|---|
Back and Forth Lunges | Legs | 10 |
Australian Pullups | Back | 10 |
Pike pushup | Shoulder | 10/side |
Archer Squats | Legs | 20 |
Dragon Flag | Core | 6-10 |
Shoulder Tap | Upper Body | 15-20 sec |
Mountain Climber | Core | 15-20 sec |
Plank | Core | 10/side |
Day 18 – OFF
Day 19
Exercises | Targeted Muscle | Reps/Time |
---|---|---|
Chin-ups | Biceps, Back | 10 |
Archer Pushup | Chest, Shoulder | 10/side |
Front Lever | Upper Body | AMRAP |
Lunges to Single Leg RDL | Lower Body | 5/side |
Superman Pull | Back | 10 |
Cursty Lunges | Legs | 10 |
Toes to Bar | Core | 10 |
Elevated Glute Bridge | Posterior Chain | 10 |
Day 20
Exercises | Targeted Muscle | Reps/Time |
---|---|---|
Pike Pushup | Shoulder | 10 |
Back and Forth Lunges | Legs | 10/side |
Handstand Push-ups | Shoulder | AMRAP |
Inverted Row | Back | 10 |
V ups | Core | 10 |
Bar Dips | Triceps | 10 |
Skater Squats | Legs | 10 |
Single-Leg Tuck-up | Core | 10 |
Day 21 – OFF
Day 22
Exercises | Muscles Worked | Reps/Time |
---|---|---|
Toes to Bar | Core | 10 |
Sissy Squats | Legs | 10 |
Muscles up | Upper Body | AMRAP |
Planche Push-up | Arms, Chest, Shoulder | 10 |
Pistol Squat | Leg | 10/side |
Dragon Flag | Core | AMRAP |
Triangle Pushup | Triceps | 10 |
Plank | Core | 60-sec |
Day 23
Exercises | Muscles Worked | Reps/Time |
---|---|---|
In and Out Jump | Legs | 10 |
Clap Pushup | Upper Body | 10 |
L Pull-ups | Upper Body | 10 |
Bulgarian Split Squat | Legs | 10/side |
Hanging Knee to Elbow | Core | 10 |
Knee to Outside Elbow Crunch | Core | 10/side |
Elevated Inverted Rows | Back, Biceps | 8-12 |
Glute Kickback | Glute | 10/side |
Day 24
Exercises | Targeted Muscle | Reps/Time |
---|---|---|
Squat Jump | Legs | 10 |
Pullups | Back | 10 |
Pike pushup | Shoulder | 10/side |
Sissy Squats | Legs | 20 |
Dragon Flag | Core | 6-10 |
Shoulder Tap | Upper Body | 15-20 sec |
Mountain Climber | Core | 15-20 sec |
Hanging Windshield Wiper | Core | 10/side |
Day 25 – OFF
Day 26
Exercises | Targeted Muscle | Reps/Time |
---|---|---|
Dive Bomber Push-ups | Chest, Shoulder | 10 |
Muscles up | Upper Body | 10 |
Staggered Pushup | Chest, Shoulder | 10/side |
Lunges to Single Leg RDL | Lower Body | 10/side |
Hollow Body Crunch | Core | 10 |
Shrimp squat | Legs | 10/side |
Toes to bar | Core | 10 |
Bird Dog | Core | 10/side |
Day 27
Exercises | Targeted Muscle | Reps/Time |
---|---|---|
Back and Forth Lunges | Legs | 10 |
Front Lever | Back | 10 |
Bar Dips | Triceps, Chest | 10/side |
Pistol Squat | Legs | 20 |
Pull-ups | Back | 6/side |
Dragon Flag | Core | 6-10 |
Shoulder Tap | Upper Body | 15-20 sec |
Plank | Core | 10/side |
Day 28 – OFF
Day 29
Exercises | Muscles Worked | Reps/Time |
---|---|---|
Burpee | Integrated Full Body | 10 |
Pullups | Back | 10/side |
V ups | Core | 10 |
Muscles up | Upper Body | 10 |
Sissy Squat | Leg | 10/side |
Handstand Push-ups | Shoulder | 10 |
Hanging Knee Raises | Core | 15 |
Bird Dog | Core | 10/side |
Day 30
Exercises | Muscles Worked | Reps/Time |
---|---|---|
In and Out Jump | Legs | 10 |
Clap Pushup | Upper Body | 10 |
L Pull-ups | Upper Body | 10 |
Bulgarian Split Squat | Legs | 10/side |
Hanging Knee to Elbow | Core | 10 |
Knee to Inside Elbow Crunch | Core | 10/side |
Elevated Inverted Rows | Back, Biceps | 8-12 |
Single-leg Elevated Bridge | Ham and Glute | 10/side |
Download Calisthenics Program PDF
30-Day-Calisthenics-RoutineDownload
Final Words
Calisthenics is a great way to develop overall fitness, including strength, mobility, cooperation, flexibility, and posture. It can also help you build lean mass and improve your shape.
Whether you’re male or female, you can use the above 30-day calisthenics workout plan to challenge your fitness level.
Once you complete this program, you’ll feel and move better. However, it’s best to repeat it for at least three months to see the noticeable changes.
References
- 1
Willardson, Jeffrey M, and Lee N Burkett. “The effect of different rest intervals between sets on volume components and strength gains.”Journal of strength and conditioning researchvol. 22,1 (2008): 146-52. doi:10.1519/JSC.0b013e31815f912d
- 2
Van Hooren B, Peake JM. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response.Sports Med. 2018;48(7):1575-1595. doi:10.1007/s40279-018-0916-2
Insights, advice, suggestions, feedback and comments from experts
Introduction
As an expert in fitness and calisthenics, I can provide you with comprehensive information about the concepts mentioned in this article. I have extensive knowledge and experience in calisthenics training, which includes strength, flexibility, and balance exercises. I will break down the key concepts and provide insights based on my expertise.
Calisthenics Workout Plan
The 30-day calisthenics workout plan mentioned in the article is designed to challenge your fitness level and improve overall strength, flexibility, and body composition. Calisthenics is a form of training that utilizes bodyweight exercises to develop strength, balance, and flexibility. It is a fun, challenging, and adaptable training method that can be done anywhere with little to no equipment.
Program Summary and Description
- Workout Duration: The daily workout duration ranges from 30 to 60 minutes.
- Workout Goal: The goal of the program is to improve overall fitness.
- Suitable for: The program is suitable for both men and women.
- Training Level: The program is designed for intermediate-level individuals.
- Alternate Plan: An alternate plan, called "The Ultimate 12-Week Calisthenics Program," is mentioned for those who want to further challenge themselves.
Program Structure
The 30-day calisthenics workout plan is divided into four weeks, with each week gradually increasing in difficulty:
First Week
During the first week, you will perform basic calisthenics exercises to prepare your body for more challenging exercises. The duration of each workout session will be 30 minutes, and you will complete three rounds of exercises.
Second Week
The second week introduces more advanced exercises in addition to the basic ones. The workout duration increases to 45 minutes, and you will still complete three rounds of exercises.
Third and Fourth Week
In the last two weeks, the program tests and scales up your fitness level. You will perform three to four rounds of exercises each day. The duration of each workout session remains the same.
Warm-up and Cool-down
A proper warm-up is crucial before starting any workout. It helps raise your heart rate, improve blood flow, and prepare your body for exercise. The article suggests performing cardio exercises for five minutes as a warm-up.
For the cool-down, you can perform active cool-down exercises if you prefer. The article mentions various post-workout stretches, such as cat-cow, standing forward bend, seated forward bend, knee-to-chest pose, child pose, downward-facing dog, and cobra pose.
References
- Willardson, Jeffrey M, and Lee N Burkett. “The effect of different rest intervals between sets on volume components and strength gains.” Journal of strength and conditioning research vol. 22,1 (2008): 146-52. doi:10.1519/JSC.0b013e31815f912d
- Van Hooren B, Peake JM. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports Med. 2018;48(7):1575-1595. doi:10.1007/s40279-018-0916-2
Conclusion
The 30-day calisthenics workout plan is an effective way to improve your overall fitness level. By following the program and gradually increasing the intensity, you can expect to see improvements in strength, flexibility, and body composition. Remember to warm up before each workout and cool down afterward to optimize your performance and recovery. Stay consistent and enjoy the journey towards a stronger and more toned body.