{"id":11833,"date":"2022-10-12T14:29:23","date_gmt":"2022-10-12T14:29:23","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=11833"},"modified":"2024-10-01T19:43:46","modified_gmt":"2024-10-01T19:43:46","slug":"30-day-calisthenics-workout-plan-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/30-day-calisthenics-workout-plan-pdf","title":{"rendered":"30 Day Calisthenics Workout Plan With Free PDF"},"content":{"rendered":"\n<p>Finding a comprehensive calisthenics workout plan is challenging because most sites offer only a weekly routine with a maximum of six days of schedule.<\/p>\n\n\n\n<p>That\u2019s why I\u2019ve decided to formulate a complete 30-day calisthenics workout routine that properly outlines the exercises, number of sets and rounds, and rest periods and will help you train in an organized way.<\/p>\n\n\n\n<p>This calisthenics program will be challenging and require strength, flexibility, and balance, but once you finish, you&#8217;ll be stronger, more flexible, and toned.<\/p>\n\n\n\n<p>I&#8217;ll also share a PDF of this routine that you can download for free without sharing your email.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Workout Duration<\/td><td>30 Days<\/td><\/tr><tr><td>Split Type<\/td><td>Full Body<\/td><\/tr><tr><td>Sessions\/Week<\/td><td>5 Days<\/td><\/tr><tr><td>Duration\/Session<\/td><td>30-45 minutes<\/td><\/tr><tr><td>Workout Goal<\/td><td>Get Strong, Flexible &amp; Aesthetic<\/td><\/tr><tr><td>Target Gender<\/td><td>Males and Females<\/td><\/tr><tr><td>Experience Required <\/td><td>Intermediate<\/td><\/tr><tr><td>Recommended Program Duration<\/td><td>12-16 Weeks<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"v7bK3rJY\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2024-02-24T17:33:55+00:00\" \/>\n\t\t<meta itemprop=\"name\" content=\"Calisthenics Workout.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"Best Calisthenics Exercises for Strength and Mobility\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/v7bK3rJY-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/v7bK3rJY.mp4\" \/>\n\t<\/div>\n\n\n\n\n<p style=\"text-transform:uppercase\"><br><strong>First Week<\/strong>:<\/p>\n\n\n\n<p>You&#8217;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 time per session will increase.<\/p>\n\n\n\n<p>You&#8217;ll do three rounds to complete your session.<\/p>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Second Week<\/strong>:<\/p>\n\n\n\n<p>The second week will be more challenging than the first one because you&#8217;ll do some advanced exercises along with the basic ones.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Workout Duration<\/strong>: 45 minutes <\/li>\n\n\n\n<li><strong>Rounds<\/strong>: Three<\/li>\n<\/ul>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Third and Fourth Week<\/strong>:<\/p>\n\n\n\n<p>The last couple of weeks will test and scale up your fitness level. You&#8217;ll do three to four rounds to complete your workout each day.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout Instructions<\/strong><\/h2>\n\n\n\n<p>This calisthenics plan involves exercising five times weekly, each lasting for about 30 to 45 minutes.<\/p>\n\n\n\n<p>Each session involves performing at least one push, pull, leg, and core exercise. This way, you can train your entire body in every session.<\/p>\n\n\n\n<p>Before you start the main workout, I recommend you perform <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" data-type=\"post\" data-id=\"10938\">bodyweight cardio<\/a> and <a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf\" data-type=\"post\" data-id=\"22167\" target=\"_blank\" rel=\"noreferrer noopener\">dynamic warm-up<\/a> exercises to prepare your mind and body for intense training. Because warming up helps improve performance.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_11833\"><a href=\"javascript:void(0)\"  title=\" Willardson, Jeffrey M, and Lee N Burkett. &#8220;The effect of different rest intervals between sets on volume components and strength gains.&#8221;&nbsp;Journal of Strength and Conditioning Research&nbsp;vol. 22,1 (2008): 146-52. doi:10.1519\/JSC.0b013e31815f912d\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_11833-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_11833-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Willardson, Jeffrey M, and Lee N Burkett. &#8220;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18296968\/\" target=\"_blank\" rel=\"noreferrer noopener\">The effect of different rest intervals between sets on volume components and strength gains.<\/a>&#8221;&nbsp;<em>Journal of Strength and Conditioning Research<\/em>&nbsp;vol. 22,1 (2008): 146-52. doi:10.1519\/JSC.0b013e31815f912d<\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_11833\"><a href=\"javascript:void(0)\"  title=\"Iwata M, Yamamoto A, Matsuo S, Hatano G, Miyazaki M, Fukaya T, Fujiwara M, Asai Y, Suzuki S. Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles. J Sports Sci Med. 2019 Feb 11;18(1):13-20. PMID: 30787647; PMCID: PMC6370952.\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_11833-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_11833-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\">Iwata M, Yamamoto A, Matsuo S, Hatano G, Miyazaki M, Fukaya T, Fujiwara M, Asai Y, Suzuki S. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6370952\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6370952\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles<\/a>. J Sports Sci Med. 2019 Feb 11;18(1):13-20. PMID: 30787647; PMCID: PMC6370952.<\/span><\/p>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Rest Between Exercises and Rounds<\/strong>:<\/p>\n\n\n\n<p>Since each exercise is different from one another, you can quickly move to the next exercise with little to no rest.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Cool Down Exercises<\/strong>:<\/p>\n\n\n\n<p>You also can do active cool-down exercises post workout 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.<sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_11833\"><a href=\"javascript:void(0)\"  title=\"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.&nbsp;Sports Med. 2018;48(7):1575-1595. doi:10.1007\/s40279-018-0916-2\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_11833-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_11833-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\">Van Hooren B, Peake JM. Do We Need a Cool-Down After Exercise? <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5999142\/\" target=\"_blank\" rel=\"noreferrer noopener\">A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response<\/a>.&nbsp;<em>Sports Med<\/em>. 2018;48(7):1575-1595. doi:10.1007\/s40279-018-0916-2<\/span><\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p><strong>Note:<\/strong> I&#8217;ve taken most of the exercises from this <a href=\"https:\/\/thefitnessphantom.com\/calisthenics-workout-list\" target=\"_blank\" data-type=\"post\" data-id=\"5135\" rel=\"noreferrer noopener\">list of calisthenics exercises<\/a>. So, if you want to replace some exercises, you can use that list.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Full 30 Day Calisthenics Workout Plan to Challenge Your Fitness<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1280\" height=\"720\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Calisthenics-Workout.jpg\" alt=\"Calisthenics Workout\" class=\"wp-image-11824\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Calisthenics-Workout.jpg 1280w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Calisthenics-Workout-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Calisthenics-Workout-768x432.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Calisthenics-Workout-150x84.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n\n\n\n<p class=\"has-background\" style=\"background-color:#01feed\">Perform three to five rounds each day.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 1<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscle Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Push-ups<\/td><td>Chest<\/td><td>20<\/td><\/tr><tr><td>Squats<\/td><td>Legs<\/td><td>20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-shoulder-workout#2_Pike_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Pike Pushup<\/a><\/td><td>Shoulder<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=11F_O_sZ1Z4\" target=\"_blank\" rel=\"noreferrer noopener\">Underhand Inverted Row<\/a><\/td><td>Upper Back<\/td><td>20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#3_Lateral_Lunges\" target=\"_blank\" rel=\"noreferrer noopener\">Lateral Lunges<\/a><\/td><td>Legs<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/how-to-do-dips-at-home#1_Chair_Dips\" target=\"_blank\" rel=\"noreferrer noopener\">Chair Dips<\/a><\/td><td>Triceps<\/td><td>10<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 1 of the 30-Day Calisthenics Routine<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 2<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscle Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/mvNcSF-nXg4\" target=\"_blank\" rel=\"noreferrer noopener\">Dive Bomber Push-ups<\/a><\/td><td>Upper Body<\/td><td>15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-pull-workout-and-exercises#Chinups\" target=\"_blank\" rel=\"noreferrer noopener\">Chin-ups<\/a><\/td><td>Back and Biceps<\/td><td>AMRAP<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#9_Reverse_Lunge\" target=\"_blank\" rel=\"noreferrer noopener\">Reverse Lunge<\/a><\/td><td>Legs<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/wcKyqAMqueQ\" target=\"_blank\" rel=\"noreferrer noopener\">Shoulder Tap<\/a><\/td><td>Shoulder<\/td><td>20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-ab-exercises-and-workout#3_Reverse_crunches\" target=\"_blank\" rel=\"noreferrer noopener\">Reverse Crunches<\/a><\/td><td>Core<\/td><td>20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#4_Step-up\" target=\"_blank\" rel=\"noreferrer noopener\">Step-up<\/a><\/td><td>Legs<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 2 of the 30-Day Calisthenics Program<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 3<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscle Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Squats<\/td><td>Legs<\/td><td>20<\/td><\/tr><tr><td>Pullups<\/td><td>Back<\/td><td>AMRAP<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#4_Triangle_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Diamond Push Ups<\/a><\/td><td>Chest, Triceps<\/td><td>20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-ab-exercises-and-workout#6_Windshield_Wipers\" target=\"_blank\" rel=\"noreferrer noopener\">Floor Windshield Wipers<\/a><\/td><td>Core<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#10_Cursty_LungesSquat\" target=\"_blank\" rel=\"noreferrer noopener\">Curtsy Lunges<\/a><\/td><td>Legs<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=pP-4wLHWZvA\" target=\"_blank\" rel=\"noreferrer noopener\">Bird Dog<\/a><\/td><td>Core<\/td><td>5\/side<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 3 of the 30-Day Calisthenics Training<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 4 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 5<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscle Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Squat Jump<\/td><td>Legs<\/td><td>10<\/td><\/tr><tr><td>Pushup<\/td><td>Chest<\/td><td>20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-back-workout#5_Superman_Pull\" target=\"_blank\" rel=\"noreferrer noopener\">Superman Pull<\/a><\/td><td>Back<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises#3_Chinup\" target=\"_blank\" rel=\"noreferrer noopener\">Chin-ups<\/a><\/td><td>Biceps<\/td><td>AMRAP<\/td><\/tr><tr><td>Wall Handstand Pushup<\/td><td>Shoulder<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-ab-exercises-and-workout#1_Hollow_Body_Crunch\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Body Crunch<\/a><\/td><td>Core<\/td><td>10<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 5 of the 30-Day Calisthenics Challenge<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 6<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscle Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Inverted Row<\/td><td>Back, Biceps<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#8_Archer_Push-up\" target=\"_blank\" rel=\"noreferrer noopener\">Archer Pushup<\/a><\/td><td>Chest, Shoulder<\/td><td>10\/side<\/td><\/tr><tr><td>Reverse Lunges<\/td><td>Legs<\/td><td>10\/side<\/td><\/tr><tr><td>Bar Dips<\/td><td>Triceps, Chest<\/td><td>10<\/td><\/tr><tr><td>Mountain Climber<\/td><td>Core<\/td><td>20-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-ab-exercises-and-workout#2_Hanging_Knee_Raises\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging Knee Raises<\/a><\/td><td>Core<\/td><td>10<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 6 of the 30-Day Calisthenics Workout Plan<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 7 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 8<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscle Worked<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-crossfit-workouts-and-plan#1_Burpees\" target=\"_blank\" rel=\"noreferrer noopener\">Burpee<\/a><\/td><td>Full body<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-back-workout#4_Lying_IYT_Raises\" target=\"_blank\" rel=\"noreferrer noopener\">Floor IYT Raises<\/a><\/td><td>Back, Shoulder<\/td><td>10<\/td><\/tr><tr><td>Wide arm push-up<\/td><td>Chest<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-ab-exercises-and-workout#5_Calisthenics_L-Sit_Ab_Exercise\" target=\"_blank\" rel=\"noreferrer noopener\">L-Sit<\/a><\/td><td>Abs<\/td><td>Till Failure<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#4_Step-up\" target=\"_blank\" rel=\"noreferrer noopener\">Step-up<\/a><\/td><td>Leg<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits#1_Bodyweight_Calf-Raise_Against_The_Wall\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Calf raises<\/a><\/td><td>Leg<\/td><td>20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations\" target=\"_blank\" data-type=\"post\" data-id=\"1886\" rel=\"noreferrer noopener\">Plank<\/a><\/td><td>Core<\/td><td>1-minute<\/td><\/tr><tr><td>Side Plank<\/td><td>Core<\/td><td>20-sec\/side<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 8 of the 30-Day Calisthenics Challenge<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 9<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscle Worked<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Inverted Row<\/td><td>Back, Biceps<\/td><td>10<\/td><\/tr><tr><td>Decline Pushup<\/td><td>Chest, Shoulder<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#8_Bulgarian_Split_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Bulgarian Split Squat<\/a><\/td><td>Lower Body<\/td><td>5\/side<\/td><\/tr><tr><td>Chin-ups<\/td><td>Back, Biceps<\/td><td>10<\/td><\/tr><tr><td>Bird Dog Plank<\/td><td>Posterior Chain<\/td><td>5\/side with 5-sec pause<\/td><\/tr><tr><td>Bar Dips<\/td><td>Chest &amp; Triceps<\/td><td>10<\/td><\/tr><tr><td>Pike Pushup<\/td><td>Shoulder, Triceps<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-ab-exercises-and-workout#8_Lying_Leg_Raises\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;Lying Leg Raises<\/a><\/td><td>Abs<\/td><td>10<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 9 of the 30-Day Calisthenics Schedule<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 10<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscle Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Squat Jump<\/td><td>Legs<\/td><td>10<\/td><\/tr><tr><td>Archer Pushup<\/td><td>Chest, Shoulder<\/td><td>10\/side<\/td><\/tr><tr><td>Reverse Lunges<\/td><td>Legs<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-ab-exercises-and-workout#7_Single-Leg_Tuck-up\" target=\"_blank\" rel=\"noreferrer noopener\">Single-Leg Tuck-up<\/a><\/td><td>Core<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises#Lateral_Lunges\" target=\"_blank\" rel=\"noreferrer noopener\">Lateral Lunges<\/a><\/td><td>Legs<\/td><td>10\/side<\/td><\/tr><tr><td>Mountain Climber<\/td><td>Core<\/td><td>20-sec<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>Core<\/td><td>10<\/td><\/tr><tr><td>Diamond Pushup<\/td><td>Chest Triceps<\/td><td>10<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 10 of the 30-Day Calisthenics Routine<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 11 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 12<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Targeted Muscle<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Wall Handstand Push-up<\/td><td>Shoulder<\/td><td>10<\/td><\/tr><tr><td>Shuttle runs<\/td><td>Full Body<\/td><td>20-sec<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/CGpJ9SSXpGs\" target=\"_blank\" rel=\"noreferrer noopener\">Pseudo planche<\/a><\/td><td>Upper Body<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#15_Pistol_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Pistol Squat<\/a><\/td><td>Legs<\/td><td>8-10\/side<\/td><\/tr><tr><td>Burpees<\/td><td>Total Body<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-ab-exercises-and-workout#2_Hanging_Knee_Raises\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging Leg Raises<\/a><\/td><td>Abs<\/td><td>10<\/td><\/tr><tr><td>Mountain Climber<\/td><td>Abs<\/td><td>20-sec<\/td><\/tr><tr><td>One-leg RDL<\/td><td>Posterior Chain<\/td><td>8-10\/side<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 12 of the Calisthenics 30-Day Program<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 13<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Targeted Muscle<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#12_Back_and_Forth_Lunges\" target=\"_blank\" rel=\"noreferrer noopener\">Back and Forth Lunges<\/a><\/td><td>Legs<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=Owfzjb56dn0\" target=\"_blank\" rel=\"noreferrer noopener\">Dead Bug Crunches<\/a><\/td><td>Core<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises#Bodyweight_Nordic_Hamstring_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Nordic Hamstring Curl<\/a><\/td><td>Hamstring<\/td><td>10\/side<\/td><\/tr><tr><td>Bird Dog Plank<\/td><td>Core<\/td><td>20<\/td><\/tr><tr><td>Pull-ups<\/td><td>Back<\/td><td>6\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-ab-exercises-and-workout#10_Dragon_Flag_Negatives_Calisthenics_Ab_Workout\" target=\"_blank\" rel=\"noreferrer noopener\">Dragon Flag<\/a><\/td><td>Core<\/td><td>6-10<\/td><\/tr><tr><td>Shoulder Tap<\/td><td>Upper Body<\/td><td>15-20 sec<\/td><\/tr><tr><td>Plank<\/td><td>Core<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 13 of the Calisthenics 30-Day Plan<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 14 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 15<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles Worked<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>In and Out Jump<\/td><td>Legs<\/td><td>10<\/td><\/tr><tr><td>Clap Pushup<\/td><td>Upper Body<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-pull-workout-and-exercises#L_Pull_Up\" target=\"_blank\" rel=\"noreferrer noopener\">L Pull-ups<\/a><\/td><td>Upper Body<\/td><td>10<\/td><\/tr><tr><td>Bar Dips<\/td><td>Triceps, Chest<\/td><td>10<\/td><\/tr><tr><td>Dragon Flag<\/td><td>Core<\/td><td>6-8<\/td><\/tr><tr><td>Side Plank to Reach Under<\/td><td>Core<\/td><td>20-sec<\/td><\/tr><tr><td>Chin Ups<\/td><td>Back, Biceps<\/td><td>8-12<\/td><\/tr><tr><td>Archer Push-up<\/td><td>Chest<\/td><td>6-8\/side<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 15 of the Calisthenics 30-Day Routine<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 16<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles Worked<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/pull-up-bar-ab-workout#5_Toes_To_Bar\" target=\"_blank\" rel=\"noreferrer noopener\">Toes to Bar<\/a><\/td><td>Core<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#17_Skater_Squats_Single-Leg_squat\" target=\"_blank\" rel=\"noreferrer noopener\">Skater Squat<\/a><\/td><td>Legs<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-back-workout#6_Muscles_up\" target=\"_blank\" rel=\"noreferrer noopener\">Muscles up<\/a><\/td><td>Upper Body<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-shoulder-workout#6_Planche_pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Planche Push-up<\/a><\/td><td>Arms, Chest, Shoulder<\/td><td>10<\/td><\/tr><tr><td>Hollow Body Hold<\/td><td>Core<\/td><td>15-sec<\/td><\/tr><tr><td>Single-Leg Hamstring Bridge<\/td><td>Hams and Glute<\/td><td>10\/side<\/td><\/tr><tr><td>Triangle Pushup<\/td><td>Triceps<\/td><td>10<\/td><\/tr><tr><td>Side Plank<\/td><td>Core<\/td><td>15-sec\/side<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 16 of the Calisthenics 30-Day Plan<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 17<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Targeted Muscle<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Back and Forth Lunges<\/td><td>Legs<\/td><td>10<\/td><\/tr><tr><td>Australian Pullups<\/td><td>Back<\/td><td>10<\/td><\/tr><tr><td>Pike pushup<\/td><td>Shoulder<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#18_Archer_Squats\">Archer Squats<\/a><\/td><td>Legs<\/td><td>20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-ab-exercises-and-workout#10_Dragon_Flag_Negatives_Calisthenics_Ab_Workout\" target=\"_blank\" rel=\"noreferrer noopener\">Dragon Flag<\/a><\/td><td>Core<\/td><td>6-10<\/td><\/tr><tr><td>Shoulder Tap<\/td><td>Upper Body<\/td><td>15-20 sec<\/td><\/tr><tr><td>Mountain Climber<\/td><td>Core<\/td><td>15-20 sec<\/td><\/tr><tr><td>Plank<\/td><td>Core<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 17 of the Calisthenics 30-Day Challenge<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 18 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 19<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th><strong>Exercises<\/strong><\/th><th>Targeted Muscle<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Chin-ups<\/td><td>Biceps, Back<\/td><td>10<\/td><\/tr><tr><td>Archer Pushup<\/td><td>Chest, Shoulder<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-back-workout#7_Tuck_front_lever_raises\" target=\"_blank\" rel=\"noreferrer noopener\">Front Lever<\/a><\/td><td>Upper Body<\/td><td>AMRAP<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#20_Lunges_to_Single_Leg_RDL\" target=\"_blank\" rel=\"noreferrer noopener\">Lunges to Single Leg RDL<\/a><\/td><td>Lower Body<\/td><td>5\/side<\/td><\/tr><tr><td>Superman Pull<\/td><td>Back<\/td><td>10<\/td><\/tr><tr><td>Curtsy Lunges<\/td><td>Legs<\/td><td>10<\/td><\/tr><tr><td>Toes to Bar<\/td><td>Core<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#14_Elevated_Glute_Bridge\" target=\"_blank\" rel=\"noreferrer noopener\">Elevated Glute Bridge<\/a><\/td><td>Posterior Chain<\/td><td>10<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 19 of the Calisthenics 30-Day Training<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 20<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th><strong>Exercises<\/strong><\/th><th>Targeted Muscle<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Pike Pushup<\/td><td>Shoulder<\/td><td>10<\/td><\/tr><tr><td>Back and Forth Lunges<\/td><td>Legs<\/td><td>10\/side<\/td><\/tr><tr><td>Handstand Push-ups<\/td><td>Shoulder<\/td><td>AMRAP<\/td><\/tr><tr><td>Inverted Row<\/td><td>Back<\/td><td>10<\/td><\/tr><tr><td>V ups<\/td><td>Core<\/td><td>10<\/td><\/tr><tr><td>Bar Dips<\/td><td>Triceps<\/td><td>10<\/td><\/tr><tr><td>Skater Squats<\/td><td>Legs<\/td><td>10<\/td><\/tr><tr><td>Single-Leg Tuck-up<\/td><td>Core<\/td><td>10<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 20 of the Calisthenics 30-Day Schedule<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 21 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 22<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles Worked<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Toes to Bar<\/td><td>Core<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#19_Sissy_Squats\" target=\"_blank\" rel=\"noreferrer noopener\">Sissy Squats<\/a><\/td><td>Legs<\/td><td>10<\/td><\/tr><tr><td>Muscles up<\/td><td>Upper Body<\/td><td>AMRAP<\/td><\/tr><tr><td>Planche Push-up<\/td><td>Arms, Chest, Shoulder<\/td><td>10<\/td><\/tr><tr><td>Pistol Squat<\/td><td>Leg<\/td><td>10\/side<\/td><\/tr><tr><td>Dragon Flag<\/td><td>Core<\/td><td>AMRAP<\/td><\/tr><tr><td>Triangle Pushup<\/td><td>Triceps<\/td><td>10<\/td><\/tr><tr><td>Plank<\/td><td>Core<\/td><td>60-sec<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 22 of the 30-Day Calisthenics Training Plan<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 23<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles Worked<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>In and Out Jump<\/td><td>Legs<\/td><td>10<\/td><\/tr><tr><td>Clap Pushup<\/td><td>Upper Body<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-pull-workout-and-exercises#L_Pull_Up\" target=\"_blank\" rel=\"noreferrer noopener\">L Pull-ups<\/a><\/td><td>Upper Body<\/td><td>10<\/td><\/tr><tr><td>Bulgarian Split Squat<\/td><td>Legs<\/td><td>10\/side<\/td><\/tr><tr><td>Hanging Knee to Elbow<\/td><td>Core<\/td><td>10<\/td><\/tr><tr><td>Knee to Outside Elbow Crunch<\/td><td>Core<\/td><td>10\/side<\/td><\/tr><tr><td>Elevated Inverted Rows<\/td><td>Back, Biceps<\/td><td>8-12<\/td><\/tr><tr><td>Glute Kickback<\/td><td>Glute<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 23 of the 30-Day Calisthenics Exercise Plan<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 24 <\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Targeted Muscle<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Squat Jump<\/td><td>Legs<\/td><td>10<\/td><\/tr><tr><td>Pullups<\/td><td>Back<\/td><td>10<\/td><\/tr><tr><td>Pike pushup<\/td><td>Shoulder<\/td><td>10\/side<\/td><\/tr><tr><td>Sissy Squats<\/td><td>Legs<\/td><td>20<\/td><\/tr><tr><td>Dragon Flag<\/td><td>Core<\/td><td>6-10<\/td><\/tr><tr><td>Shoulder Tap<\/td><td>Upper Body<\/td><td>15-20 sec<\/td><\/tr><tr><td>Mountain Climber<\/td><td>Core<\/td><td>15-20 sec<\/td><\/tr><tr><td>Windshield Wiper<\/td><td>Core<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 24 of the 30-Day Calisthenics Workout Routine<br><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 25 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 26<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th><strong>Exercises<\/strong><\/th><th>Targeted Muscle<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Dive Bomber Push-ups<\/td><td>Chest, Shoulder<\/td><td>10<\/td><\/tr><tr><td>Muscles up<\/td><td>Upper Body<\/td><td>10<\/td><\/tr><tr><td>Staggered Pushup<\/td><td>Chest, Shoulder<\/td><td>10\/side<\/td><\/tr><tr><td>Lunges to Single Leg RDL<\/td><td>Lower Body<\/td><td>10\/side<\/td><\/tr><tr><td>Hollow Body Crunch<\/td><td>Core<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/rTzhpKLvJko\" target=\"_blank\" rel=\"noreferrer noopener\">Shrimp squat<\/a><\/td><td>Legs<\/td><td>10\/side<\/td><\/tr><tr><td>Toes to bar<\/td><td>Core<\/td><td>10<\/td><\/tr><tr><td>Bird Dog<\/td><td>Core<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 26 of the 30-Day Calisthenics Workout<br><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 27<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Targeted Muscle<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Back and Forth Lunges<\/td><td>Legs<\/td><td>10<\/td><\/tr><tr><td>Front Lever<\/td><td>Back<\/td><td>10<\/td><\/tr><tr><td>Bar Dips<\/td><td>Triceps, Chest<\/td><td>10\/side<\/td><\/tr><tr><td>Pistol Squat<\/td><td>Legs<\/td><td>20<\/td><\/tr><tr><td>Pull-ups<\/td><td>Back<\/td><td>6\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-ab-exercises-and-workout#10_Dragon_Flag_Negatives_Calisthenics_Ab_Workout\" target=\"_blank\" rel=\"noreferrer noopener\">Dragon Flag<\/a><\/td><td>Core<\/td><td>6-10<\/td><\/tr><tr><td>Shoulder Tap<\/td><td>Upper Body<\/td><td>15-20 sec<\/td><\/tr><tr><td>Plank<\/td><td>Core<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 27 of the 30-Day Calisthenics Workout Challenge<br><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 28 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 29<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles Worked<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Burpee<\/td><td>Integrated Full Body<\/td><td>10<\/td><\/tr><tr><td>Pullups<\/td><td>Back<\/td><td>10\/side<\/td><\/tr><tr><td>V ups<\/td><td>Core<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/rPHYrfzs15Y?t=60\" target=\"_blank\" rel=\"noreferrer noopener\">Muscles up<\/a><\/td><td>Upper Body<\/td><td>10<\/td><\/tr><tr><td>Sissy Squat<\/td><td>Leg<\/td><td>10\/side<\/td><\/tr><tr><td>Handstand Push-ups<\/td><td>Shoulder<\/td><td>10<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>Core<\/td><td>15<\/td><\/tr><tr><td>Bird Dog<\/td><td>Core<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Day 29 of the 30-Day Calisthenics Challenge<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 30<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles Worked<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>In and Out Jump<\/td><td>Legs<\/td><td>10<\/td><\/tr><tr><td>Clap Pushup<\/td><td>Upper Body<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-pull-workout-and-exercises#L_Pull_Up\" target=\"_blank\" rel=\"noreferrer noopener\">L Pull-ups<\/a><\/td><td>Upper Body<\/td><td>10<\/td><\/tr><tr><td>Bulgarian Split Squat<\/td><td>Legs<\/td><td>10\/side<\/td><\/tr><tr><td>Hanging Knee to Elbow<\/td><td>Core<\/td><td>10<\/td><\/tr><tr><td>Knee to Inside Elbow Crunch<\/td><td>Core<\/td><td>10\/side<\/td><\/tr><tr><td>Elevated Inverted Rows<\/td><td>Back, Biceps<\/td><td>8-12<\/td><\/tr><tr><td>Single-leg Elevated Bridge<\/td><td>Ham and Glute<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Use This Program?<\/strong><\/h2>\n\n\n\n<p>This calisthenics program is challenging and requires strength, flexibility, and balance.<br><br>So, those who have been working out for a while and want to advance their fitness can follow this routine.<br><br>And if you&#8217;re new to calisthenics, you can try this <a href=\"https:\/\/thefitnessphantom.com\/calisthenics-full-body-workout\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/calisthenics-full-body-workout\" target=\"_blank\" rel=\"noreferrer noopener\">beginner workout plan<\/a> before starting the above 30 day calisthenics challenge.  <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Can You Build Muscle with Calisthenics Only?<\/strong><\/h2>\n\n\n\n<p>Yes, you can build noticeable muscle with bodyweight calisthenics only. Studies have shown bodyweight exercises, such as push-ups and pull-ups are no less than resistance exercises, such as bench presses and machine rowing when it comes to building upper body strength and muscle.<sup class=\"modern-footnotes-footnote \" data-mfn=\"4\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_11833\"><a href=\"javascript:void(0)\"  title=\" Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness. J Strength Cond Res. 2018;32(3):651-659. doi:10.1519\/JSC.0000000000002345\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_11833-4\">4<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_11833-4\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"4\"> Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness<\/a>. J Strength Cond Res. 2018;32(3):651-659. doi:10.1519\/JSC.0000000000002345<\/span><\/p>\n\n\n\n<p>Another study has shown that calisthenics training is a feasible and effective training to improve posture, strength, and body composition without the use of any major training equipment.<sup class=\"modern-footnotes-footnote \" data-mfn=\"5\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_11833\"><a href=\"javascript:void(0)\"  title=\" Thomas, Ewan &amp; Bianco, Antonino &amp; Mancuso, Esamuela &amp; Patti, Antonino &amp; Tabacchi, Garden &amp; Paoli, Antonio &amp; Messina, Giuseppe &amp; Palma, Antonio. (2017). The effects of a calisthenics training intervention on posture, strength and body composition. Isokinetics and Exercise Science. 25. 1-8. 10.3233\/IES-170001.\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_11833-5\">5<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_11833-5\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"5\"> Thomas, Ewan &amp; Bianco, Antonino &amp; Mancuso, Esamuela &amp; Patti, Antonino &amp; Tabacchi, Garden &amp; Paoli, Antonio &amp; Messina, Giuseppe &amp; Palma, Antonio. (2017). <a href=\"https:\/\/www.researchgate.net\/publication\/317321468\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.researchgate.net\/publication\/317321468\" rel=\"noreferrer noopener\">The effects of a calisthenics training intervention on posture, strength and body composition<\/a>. Isokinetics and Exercise Science. 25. 1-8. 10.3233\/IES-170001.<\/span><\/p>\n\n\n\n<p>So, calisthenics won&#8217;t make you as big as bodybuilders (because that&#8217;s not the goal of calisthenics) but it will surely help you build decent strength and lean muscle mass and enhance your physical appearance over time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The 30-Day Calisthenics Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-0cd46e00-24e8-4174-b890-caa1a7114df4\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/30-Day-Calisthenics-Program.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">30-Day-Calisthenics-Routine<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/30-Day-Calisthenics-Program.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-0cd46e00-24e8-4174-b890-caa1a7114df4\" download>Download<\/a><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Final Words<\/strong><\/h2>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Whether you&#8217;re male or female, you can use the above 30-day calisthenics workout plan to challenge your fitness level.<\/p>\n\n\n\n<p>Once you complete this program, you&#8217;ll feel and move better. However, it&#8217;s best to repeat it for at least three months to see the noticeable changes.<\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Willardson, Jeffrey M, and Lee N Burkett. &#8220;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18296968\/\" target=\"_blank\" rel=\"noreferrer noopener\">The effect of different rest intervals between sets on volume components and strength gains.<\/a>&#8221;&nbsp;<em>Journal of Strength and Conditioning Research<\/em>&nbsp;vol. 22,1 (2008): 146-52. doi:10.1519\/JSC.0b013e31815f912d<\/div><\/li><li><span>2<\/span><div>Iwata M, Yamamoto A, Matsuo S, Hatano G, Miyazaki M, Fukaya T, Fujiwara M, Asai Y, Suzuki S. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6370952\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6370952\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles<\/a>. J Sports Sci Med. 2019 Feb 11;18(1):13-20. PMID: 30787647; PMCID: PMC6370952.<\/div><\/li><li><span>3<\/span><div>Van Hooren B, Peake JM. Do We Need a Cool-Down After Exercise? <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5999142\/\" target=\"_blank\" rel=\"noreferrer noopener\">A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response<\/a>.&nbsp;<em>Sports Med<\/em>. 2018;48(7):1575-1595. doi:10.1007\/s40279-018-0916-2<\/div><\/li><li><span>4<\/span><div> Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness<\/a>. J Strength Cond Res. 2018;32(3):651-659. doi:10.1519\/JSC.0000000000002345<\/div><\/li><li><span>5<\/span><div> Thomas, Ewan &amp; Bianco, Antonino &amp; Mancuso, Esamuela &amp; Patti, Antonino &amp; Tabacchi, Garden &amp; Paoli, Antonio &amp; Messina, Giuseppe &amp; Palma, Antonio. (2017). <a href=\"https:\/\/www.researchgate.net\/publication\/317321468\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.researchgate.net\/publication\/317321468\" rel=\"noreferrer noopener\">The effects of a calisthenics training intervention on posture, strength and body composition<\/a>. Isokinetics and Exercise Science. 25. 1-8. 10.3233\/IES-170001.<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Finding a comprehensive calisthenics workout plan is challenging because most sites offer only a weekly routine with a maximum of six days of schedule. That\u2019s why I\u2019ve decided to formulate a complete 30-day calisthenics workout routine that properly outlines the exercises, number of sets and rounds, and rest periods and will help you train in &#8230; <a title=\"30 Day Calisthenics Workout Plan With Free PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/30-day-calisthenics-workout-plan-pdf\" aria-label=\"Read more about 30 Day Calisthenics Workout Plan With Free PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":11826,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,270],"tags":[382,141,381],"class_list":["post-11833","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-calisthenics","tag-bodyweight-workout","tag-calisthenics-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/11833","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=11833"}],"version-history":[{"count":14,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/11833\/revisions"}],"predecessor-version":[{"id":26896,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/11833\/revisions\/26896"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/11826"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=11833"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=11833"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=11833"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}