Here’s a beginner calisthenics workout routine that you can try:
- Warm-up:
- Jog in place for 5 minutes
- Arm circles (20 reps forward, 20 reps backward)
- Leg swings (10 reps each leg)
- Bodyweight squats (15 reps)
- Workout:
- Push-ups: 3 sets of 10 repetitions
- Bodyweight squats: 3 sets of 15 repetitions
- Lunges: 3 sets of 10 repetitions each leg
- Plank: Hold for 30 seconds to 1 minute
- Mountain climbers: 3 sets of 20 repetitions
- Pull-ups (if you have a bar available): 3 sets of 5 repetitions (assisted if needed)
- Cool down:
- Walking in place for 5 minutes
- Stretching your major muscle groups (quads, hamstrings, calves, chest, back, shoulders)
Make sure to listen to your body and modify the exercises as needed. Always prioritize proper form and technique over the number of repetitions. Remember to stay hydrated throughout the workout and take breaks if you need them. Enjoy your workout!