Skip to content

FREE SHIPPING ON ORDER OVER $49

30 DAYS MONEY BACK GUARANTEE

How to Do Calisthenics: 16 Week Workout Plan to Improve Performance

DMOOSE

How to Do Calisthenics: 16 Week Workout Plan to Improve Performance

Table of Contents

Are you looking for a strength calisthenics workout? Do you want an ultimate calisthenics workout that you can do at home? If so, you'll love our 16 week Best Calisthenics for Lifters program! This program is designed to improve your performance and help you reach your fitness goals.

The best part? You don't need any special equipment or gear to participate in this program. All you need is your own body weight and some space to exercise. And trust us – the results are worth it!

So what are calisthenics exercises? Calisthenics exercises are bodyweight exercises that use only your own weight for resistance. They are a great way to get in shape and improve your strength, flexibility, and coordination.

Benefits of Calisthenics Exercises

There are countless benefits to calisthenics exercises. When performed correctly, they can improve strength, cardiovascular health, muscle tone, endurance, and more.

Some of the top benefits of calisthenics exercises include:

Increased Strength and Power

Calisthenics exercises are a great way to increase strength and power. They help you move more weight and perform more reps, resulting in better performance in other activities.

Calisthenics also reduce stress on joints which means you have better, more flexible joints with this workout. Which also means your functional strength will be upgraded too as you increase in strength, balance and flexibility.

Better Muscle Tone

Calisthenics exercises help tone your muscles, making them look leaner and more defined. They also help improve strength and flexibility, giving you a more athletic appearance.

Improved Balance and Coordination

Calisthenics exercises require good balance and coordination. As you progress in your training, you will become more skilled at maintaining your balance and coordinating your movements. This can help you stay safe when participating in other activities.

FITNESS FOR EVERYONE

Join our exclusive Facebook Community!

DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.

Increased Flexibility

Calisthenics exercises can help to increase your overall flexibility. This is because they require you to move your body through a wide range of motion, which helps improve your flexibility and range of motion.

Improved Cardiovascular Health

One of the top benefits of calisthenics exercises is improving your cardiovascular health. When you perform calisthenics exercises, your heart rate increases, and you start to sweat. This is a good thing, as it means that your body is getting a good workout.

The increased heart rate and sweating are signs of an excellent cardiovascular workout. When you combine calisthenics exercises with a healthy diet, you will see a significant improvement in your cardiovascular health.

So, as you can see, there are many benefits to be gained from calisthenics exercises. If you are looking for a way to improve strength, power, cardiovascular health, muscle tone, balance and coordination, and flexibility, then calisthenics exercises are definitely the way to go.

Moreover, in order to reap the maximum benefits from our 16-week workout plan, we believe that adding the following supplements can be the best possible thing you'll do for improving your performance. 

BCAAs

When it comes to getting the most out of your muscle growth, you want to ensure that you are taking advantage of all the tools at your disposal. One such tool is branched-chain amino acids or BCAAs. These are specific types of amino acids that have been shown to boost muscle growth and strength.

BCAAs are essential for building muscle because they help shuttle protein into the muscles. This can help increase muscle growth and strength. In addition, BCAAs also play a role in preventing protein breakdown, which can help you maintain your hard-earned muscle mass.

If you are looking for a way to maximize your muscle gains, include BCAA supplements in your diet. These supplements can boost your results and help you reach your goals faster.

Protein Powder

When it comes to bodybuilding and strength training, protein powder is one of the most popular supplements in the market. And for a good reason – it's a great source of high-quality protein that can help you build muscle, strength and endurance.

Protein is the building block of muscles and helps immensely in adding to muscle size and strength.

But if you're new to protein powder, it can be hard to know which one to choose. Here are some tips to help you pick the right one for you:

- First, decide what type of protein you want. There are three main types of protein powders: whey, casein and plant-based. Whey is a fast-digesting protein, while casein is a slow-digesting protein. Plant-based proteins are a good choice for people who are vegan or lactose-intolerant.

- Second, decide what flavor you want. Protein powders come in various flavors, from chocolate to vanilla to strawberry.

- Third, decide how much protein you need. Most protein powders contain between 20 and 30 grams of protein per serving.

Workout Description

Calisthenics workout is like going back to the basics. No fancy gym accessories and no intimidating weights here; calisthenics is all about traditional bodyweight exercises. It may seem nothing more than your school PT, but when you do it consistently for 16 weeks, you can notice fantastic health and muscle benefits. 

The best part is that calisthenics burn some nasty calories while building muscles. Being bodyweight and compound exercises, they engage most muscle groups of the body, adding to strength, agility, coordination and stability. This workout is designed to give you an overall sculpted body, stronger muscles, and a happy heart.

The exercises in here are simple; nothing too demanding or over-the-top. You can do them at home very easily as they require no special equipment. very basic and simple accessories will do.

Workout Frequency

You will hit your home gym just twice a week and be there for no more than 35-45 minutes. With this flexible and relaxed routine, you will have a ripped body in 16 weeks and an incredible sense of strength and stability.

5 days of the week are free for you; your muscles are given ample time to recover from the stress of workout sessions. Recovery is absolutely important for your muscles, and this calisthenics workout fully considers this fact.

The Exercises

We are including only 10 exercises in this workout, keeping things simple and straightforward. There is no rush of different antics type exercises; they are well-known muscle builders. Most of these exercises are bodyweight exercises, so there is no need for an extensive shopping session before you start.

Warming up is an essential ritual when you are doing this workout. Give your body a good 10-15 min warm-up session to get it in the form to do the flexing required by the workout.

Make up your mind, set the schedule and give it a go:

  • Push-Up
  • Superman
  • Sit-Up
  • Mountain Climber
  • Side Bend
  • Squat Jump
  • Lunge
  • Straight Leg Toe Touch
  • Calf Raises

Calisthenics Workout 1: Upper/Lower Split

Upper Body Giant Set

Exercise

Sets

Reps

Rest

Push Up

3

30s

None

Cross Body Climbers

3

30s

None

Tricep Dips

3

30s

None

Side Bend

3

30s

None

Sit Up

3

30s

2min

Lower Body Giant Set

Exercise

Sets

Reps

Rest

Squat Jump

3

30s

None

Curtsy Lunge

3

30s

None

Bodyweight Glute Bridge

3

30s

None

Calf Raise

3

30s

None

Mountain Climber

3

30s

None

Calisthenics Workout 2: Full Body Circuit

Exercise

Sets

Reps

Rest

Push Up

4-8

10

None

Cross Body Climbers

4-8

10

None

Sit-Up

4-8

10

None

Tricep Dips

4-8

10

None

Mountain Climber

4-8

10

None

Side Bend

4-8

10

None

Squat Jump

4-8

10

None

Curtsy Lunge

4-8

10

None

Bodyweight Glute Bridge

4-8

10

None

Calf Raise

4-8

10

2 min

This workout works in two different sessions. One is for splits and the other for a full body circuit. In the first sessions, the upper body and lower body exercises will be done separately in two sets. In the next session, the whole body will work in one go.

If you are tired and take breaks in between, don't sit down. Walk around, take deep, long breaths and keep your body warm. If you sit down, getting up and ready for the next round will be really hard.

Conclusion

Calisthenics exercises are a great way to improve strength and performance. They can be done anywhere, with no equipment needed, and are a great option for people who don't have access to a gym. The 16-week workout plan outlined in this article is an excellent way to get started with calisthenics exercises and see improvements in strength, performance, and overall fitness. Thanks for reading!

Reading List

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write a comment

Please note, comments must be approved before they are published

Comment are moderated
  • Exercises for Men Over 40: Best 10 Exercises to Get You Fit, Strong, and Healthy!

    Now is the time to get in shape. And I'm not just talking about the kind of shape that allows you to fit into your...

  • 6 Homemade Natural Energy Drinks to Fuel Your Workout

    Staying hydrated during your workouts is an important thing. You lose a lot of body fluids in the form of sweat wh...

  • How to Start Eating Healthy and Stick to It: 8 Changes You Can Make

    Maintaining a healthy diet can seem daunting, especially if you're unsure where to start. But small changes to you...

  • Intermittent Fasting for Women Over 50: Is It Safe?

    Are you looking for ways to lose weight and feel better? You may have heard about intermittent fasting and wondere...

  • What’s the Importance of Thick Grip on Bars and Dumbbells?

    Fat bar grips are designed to provide convenience to you when training with dumbbells and thick bars. They can eff...

  • Top 16 Home Gym Equipment for Women

    With most gyms shut down during the pandemic, many people had to compromise on their workout routine. A lack of pr...

  • 5 Absolute Ways to Deal with Hunger Pangs During Your Weight Loss Journey

    Are you fed up with the odd-hour hunger pangs during your weight loss journey? The hunger pangs your stomach growl...

  • Weight Loss: Can You Achieve Your Goal with Exercise Only?

    The moment you plan to shed some extra pounds, the thought of not being able to eat your favorite foods holds you ...

  • Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    support@dmoose.com

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.

    Join over 235,000 other people who get our weekly health and fitness tips Free of spam, static, and fluff.

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.

    Only in the DMoose App.

    Get exclusive access, member rewards, and more.

    Open