Workout Routine
FreeHere's the first month of the three-month calisthenics training program for beginners
Month 3: Skill Focus and Advanced Workouts Weeks 9-12: Advanced Workouts and Skill Mastery
Frequency: 4-5 times a week
Skill Training (3-4 times a week):
Handstand Practice: Free-standing handstands, 3 sets of 20-30 seconds
L-Sit Hold: 3 sets of 10-20 seconds
Muscle-Up Progressions: Jumping muscle-ups or band-assisted, 3 sets of 3-5 reps
The last 3 are tricks to learn For the 5 min yoga cooldown, pick your favorite youtube video or just do some stretches
for Amrep, just let 'er rip and see how many you can do.
If you can't get that many pullups, do an inverted row on a pole
Add some weights to your lunges and squats+ if you are feeling spicy
Additional Tips:
Rest: Ensure you get adequate rest between workouts and listen to your body.
Nutrition: Eat a balanced diet with sufficient protein to aid muscle recovery and growth.
Consistency: Stick to the program and gradually increase intensity as you get stronger.
Feel free to adjust the exercises and reps according to your fitness level and progress.