# CF Beginner

Calisthenics Family Beginner routine. 8-12 weeks.

## Workout Routine


## WO 1 Skills

1st workout of the week. Skills training.

### Warmup

- 1 × 5min Jogging
- 1 × 20 Arm Swings
- 1 × 20 Arm Circles
- 1 × 20 Forearm Rotations
- 1 × 20 Wrist Rotations
- 1 × 90s Wrist Flexibility Stretch
- 1 × 10 Cat-Cow
- 1 × 10 Row (Scapular)
- 1 × 20 Side Lunges R+l

### Handstand

- 5 × 15-60s Frog Stand
- 3 × 15-60s Handstand (Wall-Assisted)
- 3 × 30-60s Wall Handstand
- 1 × 20-60s Butterfly Hold L
- 1 × 20-60s Butterfly Hold R
- 1 × 20-60s Butterfly Hold L
- 1 × 20-60s Butterfly Hold R
- 3 × 20-60s Parallel Bar Hold L-sit

### Human Flag

- 1 × 30-60s Side Hollow Hold L
- 1 × 30-60s Side Hollow Hold R
- 1 × 30-60s Side Hollow Hold L
- 1 × 30-60s Side Hollow Hold R
- 1 × 30-60s Side Hollow Hold L
- 1 × 30-60s Side Hollow Hold R
- 2 × 10-20 Hanging Oblique Raises
- 1 × 10-20 Butterfly Pulses L
- 1 × 10-20 Butterfly Pulses R
- 1 × 10-20 Butterfly Pulses L
- 1 × 10-20 Butterfly Pulses R
- 4 × 30-60s Side Plank


## WO 2 Strength

2nd workout of the week. Strength training; Pull, Push and Legs.

### Warmup

- 1 × 5min Jogging
- 1 × 20 Arm Swings
- 1 × 20 Arm Circles
- 1 × 20 Forearm Rotations
- 1 × 20 Wrist Rotations
- 1 × 90s Wrist Flexibility Stretch
- 1 × 10 Cat-Cow
- 1 × 10 Scapula Rows
- 1 × 20 Side Lunges

### Strenght

- 3 × 8-12 Pike Push-Up (Elevated)
- 3 × 5-10 Dip - Straight Bar
- 3 × 10-20 Push-Up
- 3 × 3-8 Pull-Up
- 3 × 3-8 Chin Up
- 3 × 10-30s Pull Up Hold
- 3 × 15-30 Bodyweight Squat
- 3 × 30-60s Squat Hold


## WO 3 Skills

3rd workout of the week. Skills training; Front Lever and Back Lever.

### Warmup

- 1 × 5min Jogging
- 1 × 20 Arm Swings
- 1 × 20 Arm Circles
- 1 × 20 Forearm Rotations
- 1 × 20 Wrist Rotations
- 1 × 90s Wrist Flexibility Stretch
- 1 × 10 Cat-Cow
- 1 × 10 Row (Scapular)
- 1 × 10 Side Lunges

### Front Lever

- 5 × 5-20s Front Lever (Tuck)
- 3 × 3-8 Half Skin The Cat
- 3 × 5-15 Hanging Knee Raise
- 3 × 5-15 Hollow Body Crunches

### Back Lever

- 5 × 5-15s Tucked Back Lever Hold
- 3 × 3-8 Dynamic German Hang
- 3 × 5-15 Reverse Leg Raises
- 3 × 30-60s Superman Hold


## WO 4 Strength

4th workout of the week. Strength workout.

### Warmup

- 1 × 5min Jogging
- 1 × 20 Arm Swings
- 1 × 20 Arm Circles
- 1 × 20 Forearm Rotations
- 1 × 20 Wrist Rotations
- 1 × 90s Wrist Flexibility Stretch
- 1 × 10 Cat-Cow
- 1 × 10 Row (Scapular)
- 1 × 20 Side Lunges

### Strength

- 3 × 3-8 Military Pull Ups
- 3 × 5-15 Australian Pull Ups
- 3 × 10-30s Chin Up Hold
- 3 × 5-15 Decline Push Up
- 3 × 5-10 Dip (Parallel Bar)
- 3 × 10-20 Push-Up (Diamond)
- 1 × 3-10 Pistol Squat Assisted L
- 1 × 3-10 Pistol Squat Assisted R
- 1 × 3-10 Pistol Squat Assisted L
- 1 × 3-10 Pistol Squat Assisted R
- 1 × 3-10 Pistol Squat Assisted L
- 1 × 3-10 Pistol Squat Assisted R
- 1 × 10-30s Pistol Squat Hold L
- 1 × 10-30s Pistol Squat Hold R
- 1 × 10-30s Pistol Squat Hold L
- 1 × 10-30s Pistol Squat Hold R
- 1 × 10-30s Pistol Squat Hold L
- 1 × 10-30s Pistol Squat Hold R