Workout Routine

Free

Calisthenics

by owenchar02

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Beginning

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

push-ups

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec
4
10
40 sec

push-ups

4×10

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
40 sec
2
–
–
10
40 sec
3
–
–
10
40 sec
4
–
–
10
40 sec

squat

4×10

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
40 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lunge

3×10

plank

Set
Time
Rest time
1
30 sec
45 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank

3×30 s

Workout 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5