# Beginning Calisthenics

A guided 28-day path from zero to a balanced full-body routine. Covers strength, skills, stretching, and recovery — perfect for true beginners.

## Day 1: Wake Up

Body awareness. Just show up and move.

### Workout

- 2 × 6 Dead Bug
- 2 × 8 Bodyweight Squat
- 2 × 10s Plank
- 2 × 8 Glute Bridge


## Day 2: Balance Basics

Wrist prep, bird dog, and single-leg balance.

### Workout

- 1 × 10 Wrist Circle
- 3 × 8 Bird Dog
- 3 × 15s Single-Leg Balance


## Day 3: First Push

Add Wall Push-Up. Get comfortable with pushing.

### Workout

- 2 × 8 Dead Bug
- 2 × 10 Bodyweight Squat
- 2 × 8 Push-Up (Wall)
- 2 × 15s Plank
- 2 × 10 Glute Bridge


## Day 4: Open Up

Mobility and flexibility — hips, chest, and hamstrings.

### Workout

- 1 × 10 Cat-Cow
- 2 × 5 World's Greatest Stretch
- 2 × 30s Hip Flexor Stretch
- 2 × 30s Chest Doorway Stretch
- 2 × 30s Butterfly Stretch


## Day 5: First Pair

Learn the pair structure. Wall Push-Up + Squat superset.

### Warmup

- 1 × 8 Dead Bug

### Workout

- **Superset · 3 rounds**
  - 10 Push-Up (Wall)
  - 10 Bodyweight Squat
- 2 × 20s Plank
- 2 × 12 Glute Bridge


## Day 6: Core & Handstand Prep

Wrist warmup, core activation, and plank as handstand prerequisite.

### Workout

- 1 × 10 Wrist Circle
- 2 × 8 Dead Bug
- 3 × 15s Hollow Body Hold
- 2 × 20s Plank


## Day 7: Easy Movement

Active recovery — light movement, no intensity.

### Workout

- 2 × 5 Lunge (Walking)
- 1 × 10 Cat-Cow
- 1 × 10 Shoulder Circle
- 1 × 10 Bodyweight Squat
- 1 × 30s Child's Pose


## Day 8: Two Pairs

Add second pair (Core + Hinge). Introduce Superman.

### Warmup

- 1 × 10 Dead Bug

### Workout

- **Superset · 3 rounds**
  - 12 Push-Up (Wall)
  - 12 Bodyweight Squat
- **Superset · 3 rounds**
  - 20s Plank
  - 12 Glute Bridge
- 2 × 8 Superman


## Day 9: Crow Pose Practice

Wrist strength and balance for the crow pose.

### Workout

- 1 × 10 Wrist Circle
- 5 × 10s Frog Stand
- 5 × 5s Crow Pose


## Day 10: Floor Peak

Upgrade exercises. Push-Up (Incline), Reverse Lunge, Glute Bridge (Single-Leg).

### Warmup

- 1 × 10 Dead Bug
- 1 × 10 Bodyweight Squat

### Workout

- **Superset · 3 rounds**
  - 10 Push-Up (Incline)
  - 8 Reverse Lunge
- **Superset · 3 rounds**
  - 25s Plank
  - 8 Glute Bridge (Single-Leg)
- 3 × 10 Superman


## Day 11: Hips & Shoulders

Hip rotation and thoracic mobility.

### Workout

- 1 × 10 Cat-Cow
- 2 × 8 90/90 Hip Switch
- 2 × 30s Pigeon Pose
- 2 × 30s Thread the Needle
- 2 × 30s Seated Straddle Stretch


## Day 12: Core Triplet

Introduce the Core Triplet: Plank + Side Plank + Superman.

### Warmup

- 1 × 10 Dead Bug
- 1 × 10 Bodyweight Squat

### Workout

- **Superset · 3 rounds**
  - 12 Push-Up (Incline)
  - 15 Bodyweight Squat
- **Superset · 3 rounds**
  - 10 Glute Bridge (Single-Leg)
  - 10s Dead Hang
- **Circuit · 3 rounds**
  - 20s Plank
  - 15s Side Plank
  - 8 Superman


## Day 13: Handstand Prep

Wall handstand holds and pike push-ups.

### Workout

- 1 × 10 Wrist Circle
- 4 × 15s Handstand (Wall-Assisted)
- 3 × 5 Pike Push-Up


## Day 14: Unwind

Active recovery — gentle movement and stretching.

### Workout

- 1 × 10 Bodyweight Squat
- 1 × 10 Cat-Cow
- 1 × 10 Shoulder Dislocate
- 2 × 30s Puppy Pose
- 2 × 30s Supine Spinal Twist


## Day 15: RR Pairs

RR pair names introduced. Scapular Pull-Up enters, Single-Leg Glute Bridge grows.

### Warmup

- 1 × 10 Bird Dog
- 1 × 10 Bodyweight Squat
- 1 × 15s Dead Hang

### Workout

- **Superset · 3 rounds**
  - 8 Scapular Pull-Up
  - 15 Bodyweight Squat
- **Superset · 3 rounds**
  - 12 Push-Up (Incline)
  - 8 Glute Bridge (Single-Leg)
- **Circuit · 3 rounds**
  - 25s Plank
  - 15s Side Plank
  - 10 Superman


## Day 16: L-Sit Intro

Core compression strength for the L-sit hold.

### Workout

- 1 × 10 Wrist Circle
- 3 × 8 Seated Leg Lift
- 4 × 10s Tucked L-Sit
- 3 × 20s Parallel Bar Support Hold
- 3 × 15s Hollow Body Hold
- 2 × 5s Crow Pose


## Day 17: First Row

Inverted Row enters. Reverse Lunge progresses. 5-section preview of the full RR.

### Warmup

- 1 × 10 Bird Dog
- 1 × 10 Bodyweight Squat
- 1 × 15s Dead Hang

### Workout

- **Superset · 3 rounds**
  - 8 Scapular Pull-Up
  - 10 Reverse Lunge
- **Superset · 3 rounds**
  - 12 Push-Up (Incline)
  - 10 Glute Bridge (Single-Leg)
- **Circuit · 3 rounds**
  - 5 Inverted Row
- **Circuit · 3 rounds**
  - 30s Plank
  - 20s Side Plank
  - 10 Superman


## Day 18: Lower Body

Deep stretches for hips, calves, and hamstrings.

### Workout

- 1 × 10 Cat-Cow
- 3 × 5 World's Greatest Stretch
- 3 × 20s Deep Squat Hold
- 2 × 30s Seated Forward Fold
- 2 × 30s Butterfly Stretch
- 2 × 30s Calf Stretch (Toes Elevated)


## Day 19: Full Structure

Bench Dip enters. Full RR 4-pair structure: Pull+Squat, Dip+Hinge, Row+Push, Core Triplet.

### Warmup

- 1 × 10 Bird Dog
- 1 × 10 Bodyweight Squat
- 1 × 15s Dead Hang

### Workout

- **Superset · 3 rounds**
  - 8 Scapular Pull-Up
  - 8 Split Squat
- **Superset · 3 rounds**
  - 8 Dip - Bench
  - 10 Glute Bridge (Single-Leg)
- **Superset · 3 rounds**
  - 8 Inverted Row
  - 12 Push-Up (Incline)
- **Circuit · 3 rounds**
  - 30s Plank
  - 20s Side Plank
  - 10 Superman


## Day 20: Handstand + Mobility

Overhead pressing strength, shoulder stability, and mobility.

### Workout

- 1 × 10 Wrist Circle
- 5 × 20s Handstand (Wall-Assisted)
- 3 × 5 Pike Push-Up
- 3 × 20s Parallel Bar Support Hold
- 2 × 20s Deep Squat Hold


## Day 21: Restore

Active recovery — gentle movement and passive stretches.

### Workout

- 2 × 5 Lunge (Walking)
- 2 × 10 Cat-Cow
- 1 × 30s Child's Pose
- 2 × 30s Supine Spinal Twist
- 2 × 10s Dead Hang


## Day 22: Push-Up + Neg Pull-Up

Full Push-Up replaces Incline. Negative Pull-Up enters. Full RR structure.

### Warmup

- 1 × 10 Bird Dog
- 1 × 10 Bodyweight Squat
- 1 × 8 Scapular Pull-Up

### Workout

- **Superset · 3 rounds**
  - 3 Negative Pull-Up
  - 8 Split Squat
- **Superset · 3 rounds**
  - 10 Dip - Bench
  - 10 Glute Bridge (Single-Leg)
- **Superset · 3 rounds**
  - 10 Inverted Row
  - 8 Push-Up
- **Circuit · 3 rounds**
  - 30s Plank
  - 25s Side Plank
  - 12 Superman


## Day 23: L-Sit + Crow

L-sit compression strength and crow pose balance.

### Workout

- 1 × 10 Wrist Circle
- 3 × 10 Seated Leg Lift
- 5 × 10s Tucked L-Sit
- 3 × 10s Crow Pose
- 2 × 15s Hollow Body Hold


## Day 24: Peak Volume

Full RR structure with rep ranges. Peak volume.

### Warmup

- 1 × 10 Bird Dog
- 1 × 10 Bodyweight Squat
- 1 × 8 Scapular Pull-Up

### Workout

- **Superset · 3 rounds**
  - 3-5 Negative Pull-Up
  - 8-12 Split Squat
- **Superset · 3 rounds**
  - 8-12 Dip - Bench
  - 8-12 Glute Bridge (Single-Leg)
- **Superset · 3 rounds**
  - 8-12 Inverted Row
  - 8-12 Push-Up
- **Circuit · 3 rounds**
  - 30s Plank
  - 25s Side Plank
  - 12 Superman


## Day 25: Full Flow

Comprehensive Starting to Stretch flow — hips, lats, hamstrings.

### Workout

- 1 × 10 Cat-Cow
- 3 × 5 World's Greatest Stretch
- 2 × 45s Pigeon Pose
- 2 × 45s Butterfly Stretch
- 2 × 30s Seated Straddle Stretch
- 2 × 20s Lat Hang
- 2 × 45s Seated Forward Fold


## Day 27: Full Skill Day

Full RR Skill Day format. Handstand + L-sit + mobility.

### Workout

- 1 × 10 Wrist Circle
- 5 × 20s Handstand (Wall-Assisted)
- 2 × 5 Pike Push-Up
- 5 × 15s Tucked L-Sit
- 3 × 10s Crow Pose
- 2 × 30s Deep Squat Hold
- 2 × 30s Pigeon Pose


## Day 28: Celebrate

You did it! Gentle full-body movement, deep breathing, rest.

### Workout

- 2 × 5 Lunge (Walking)
- 1 × 10 Cat-Cow
- 2 × 5 World's Greatest Stretch
- 1 × 30s Deep Squat Hold
- 1 × 60s Child's Pose