A Bodyweight training program or calisthenics offers a range of benefits, making it a popular and effective form of exercise. Bodyweight training is an effective way to build strength, flexibility and endurance.
Specifically strength endurance and is good for conditioning your body. Bodyweight training is the best way to start your fitness journey
Key points and benefits of a calisthenics/ bodyweight training program:
- First of all, it is cost-effective, no equipment is necessary and there is no need to invest in any gym membership, you can use furniture or any stuff at home as your equipment.
- Bodyweight exercises/ calisthenics are a convenient routine that can be performed anytime and anywhere. No equipment or less equipment is necessary. Another thing, you can do it outdoors which is much better.
- There is a wide range of bodyweight exercises which makes it versatile and targets different muscle groups and fitness components, including power, strength, coordination, flexibility and endurance.
- Bodyweight exercise/ calisthenics promote functional strength by engaging multiple muscle groups simultaneously. Functional strength is applicable to your daily life activities and it enhances your ability to perform your daily tasks conveniently.
- You can modify your bodyweight training program as per your body compatibility and can create challenging variations to improve your physical health by progressing in it.
- Bodyweight exercises are easy to adapt and accommodate different fitness levels, which is suitable for beginners as well as advanced enthusiasts. The intensity can be adjusted by changing the sets and reps of the exercises.
- Many bodyweight exercises are beneficial for cardiovascular health as well. Exercise such as burpees, jumping jacks, jump rope, and mountain climbing. etc. which helps to improve your cardiovascular health.
Follow this standard schedule:
| Week 1 | Training Pattern | Training routine | RPE/Intensity |
| Monday | Lower body | 1- Jump squats 2- Walking lunges 3- Elevated Hip thrusters 4- Cossacks squats | Reps: 10 to 15 Sets: 3 to 5 (Beginners) 4 to 6 (Intermediate) 5 to 8/ 10 (Advanced) |
| Tuesday | Upper body | 1- Pull-ups/ Australian rows 2- Decline Push-ups 3- close grip chin ups 4- extension push-ups | Reps: 10 to 15 Sets: 3 to 5 (Beginners) 4 to 6 (Intermediate) 5 to 8/ 10 (Advanced) |
| Wednesday | Functional Training | Circuit training: 1- Burpees – 10 2- Dumbbell/ theraband Deadlift – 20 3- Cycle crunches – 30 4- Skipping rope – 50 5- military push-ups – 30 (15 each hand) 6- Box jump – 20 | Reps: As given in exercise Rounds: 2 to 3 (Beginners) 5 to 6 (Intermediate) 8 to 10 (Advanced) |
| Thursday | Lower body | 1. Forward Jump squats 2- Step ups 3- Sissy squat 4- Standing calf raises | Reps: 10 to 15 Sets: 3 to 5 (Beginners) 4 to 6 (Intermediate) 5 to 8/ 10 (Advanced) |
| Friday | Upper body | 1- Pull-ups/ Australian rows 2- Clap Push-ups 3- Close grip chin ups 4- Tricep dips | Reps: 10 to 15 Sets: 3 to 5 (Beginners) 4 to 6 (Intermediate) 5 to 8/ 10 (Advanced) |
| Saturday | Functional Training | Every Minute On Minute (EMOM): Kettlebell swing Plank hold Jumping jacks Knee to elbow Double crunches | timing: 40:20 40 seconds work & 20 seconds rest Rounds: 2 to 3 (Beginners) 5 to 6 (Intermediate) 8 to 10 (Advanced) |
| Sunday | Active rest | Rest/ Swimming/ Walking/ Therapy | 30 to 60 minutes approx |
Note: Rate of perceived exertion (RPE) is also known as the Borg scale. The psycho-physiological scale is in which the participant rates how he or she feels while exercising. A chart is used in which numbers are assigned to perceived feelings of exertion.
Also, remember to do good warmups and mobility before the training which helps you to do an injury and risk-free workout, and it will promote good strength and endurance.
And, always do post-workout stretching i.e. cool down stretches will make you flexible and help your body to move freely.
Hope this bodyweight training program helps you.
You can also check out this: 8-week workout plan for beginners
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