If you want to level up your fitness level, you can check out this 30 Day Calisthenics Workout Plan. This calisthenics routine will be challenging and require strength, flexibility, and balance, but once you finish, you’ll be stronger, more flexible, and toned.
Calisthenics is a great way to develop strength, balance, flexibility, and overall body composition. It is a fun, challenging, efficient, and adaptable form of training that you can do anywhere you like, such as at home or in the gym with little to no equipment.
Contents show
Program Summary and Description
| Workout Duration | 30 Days |
| Recommended Program Duration | 3 Months |
| Split Type | Full Body |
| Frequency per week | 5 Days |
| Daily Workout Duration | 30-60 minutes |
| Workout Goal | Improve overall fitness |
| Suitable for | Men and Women |
| Training Level | Intermediate |
| Alternate Plan | The Ultimate 12-Week Calisthenics Program |
First Week
You’ll do basic calisthenics exercises during your first week to prepare your body for challenging exercises. The duration will also be 30 minutes. Once you move forward, exercise difficulty and timing will increase.
You’ll do three rounds to complete your session.
Second Week
The second week will be more challenging than the first one because you’ll do some advanced exercises along with the basic ones.
- Workout Duration: 45 minutes
- Rounds: Three
Third and Fourth Week
The last couple of weeks will test and scale up your fitness level. You’ll do three to four rounds to complete your workout each day.
Warm-up
Warm-up is crucial for better performance.1Willardson, Jeffrey M, and Lee N Burkett. “The effect of different rest intervals between sets on volume components and strength gains.”Journal of strength and conditioning researchvol. 22,1 (2008): 146-52. doi:10.1519/JSC.0b013e31815f912d It will raise your heart rate and improve your oxygen flow throughout the body. You can perform some cardio exercises for five minutes to get your heart pumped.
Number of Rounds
- Day 1 to 15: Three Rounds
- Day 16 to 30: Four Rounds
Rest Between Exercises and Rounds
Since each exercise is different from one another, you can quickly move to the next exercise with little to no rest. However, you can take three to five minutes of rest between rounds to settle your heart rate and get ready to give your best in the following rounds.
Cool Down Exercises
You can do active cool-down exercises if you like. A study suggests performing active cool-downs may partially prevent immune system depression and promote faster recovery of the cardiovascular and respiratory systems but does not have long-term benefits.2Van Hooren B, Peake JM. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response.Sports Med. 2018;48(7):1575-1595. doi:10.1007/s40279-018-0916-2 You can do various post-workout stretches, such as cat-cow, standing forward bend, seated forward bend, knee-to-chest pose, child pose, downward-facing dog, and cobra pose.
30 Day Calisthenics Workout Plan To Challenge Your Fitness Level
Day 1
| Exercises | Muscle Worked | Reps |
|---|---|---|
| Push-ups | Chest | 20 |
| Squats | Legs | 20 |
| Pike Pushup | Shoulder | 10 |
| Underhand Inverted Row | Back | 20 |
| Lateral Lunges | Legs | 10/side |
| Chair Dips | Triceps | 10 |
Day 2
| Exercises | Muscle Worked | Reps |
|---|---|---|
| Dive Bomber Push-ups | Upper Body | 15 |
| Chin-ups | Back and Biceps | AMRAP |
| Reverse Lunge | Legs | 10/side |
| Shoulder Tap | Shoulder | 20 |
| Reverse Crunches | Core | 20 |
| Step-up | Legs | 10/side |
Day 3
| Exercises | Muscle Worked | Reps |
|---|---|---|
| Squats | Legs | 20 |
| Pullups | Back | AMRAP |
| Diamond Push Ups | Chest, Triceps | 20 |
| Floor Windshield Wipers | Core | 10/side |
| Cursty Lunges | Legs | 10/side |
| Bird Dog | Core | 5/side |
Day 4 – OFF
Day 5
| Exercises | Muscle Worked | Reps |
|---|---|---|
| Squat Jump | Legs | 10 |
| Pushup | Chest | 20 |
| Superman Pull | Back | 10 |
| Chinups | Biceps | AMRAP |
| Wall Handstand Pushup | Shoulder | 10 |
| Hollow Body Crunch | Core | 10 |
Day 6
| Exercises | Muscle Worked | Reps |
|---|---|---|
| Inverted Row | Back, Biceps | 10 |
| Archer Pushup | Chest, Shoulder | 10/side |
| Reverse Lunges | Legs | 10/side |
| Bar Dips | Triceps, Chest | 10 |
| Mountain Climber | Core | 20-sec |
| Hanging Knee Raises | Core | 10 |
Day 7 – OFF
Day 8
| Exercises | Muscle Worked | Reps/Time |
|---|---|---|
| Burpee | Full body | 10 |
| Floor IYT Raises | Back, Shoulder | 10 |
| Wide arm push-up | Chest | 10/side |
| L-Sit | Abs | As long as you can hold (ALAYCH) |
| Step-up | Leg | 10 |
| Standing Calf raises | Leg | 20 |
| Plank | Core | 45-60 seconds |
| Side Plank | Core | 20-sec/side |
Day 9
| Exercises | Muscle Worked | Reps/Time |
|---|---|---|
| Inverted Row | Back, Biceps | 10 |
| Decline Pushup | Chest, Shoulder | 10 |
| Bulgarian Split Squat | Lower Body | 5/side |
| Chin-ups | Back, Biceps | 10 |
| Bird Dog Plank | Posterior Chain | 5/side with 5 seconds pause |
| Bar Dips | Chest, Triceps | 10 |
| Pike Pushup | Shoulder, Triceps | 10 |
| Lying Leg Raises | Abs | 10 |
Day 10
| Exercises | Muscle Worked | Reps |
|---|---|---|
| Squat Jump | Legs | 10 |
| Archer Pushup | Chest, Shoulder | 10/side |
| Reverse Lunges | Legs | 10/side |
| Single-Leg Tuck-up | Core | 10/side |
| Lateral Lunges | Legs | 10/side |
| Mountain Climber | Core | 20-sec |
| Hanging Knee Raises | Core | 10 |
| Diamond Pushup | Chest Triceps | 10 |
Day 11 – OFF
Day 12
| Exercises | Targeted Muscle | Reps/Time |
|---|---|---|
| Wall Handstand Push-up | Shoulder | 10 |
| Shuttle runs | Full Body | 20-sec |
| Pseudo planche | Upper Body | 10 |
| Pistol Squat | Legs | 8-10/side |
| Burpees | Total Body | 10 |
| Hanging Leg Raises | Abs | 10 |
| Mountain Climber | Abs | 20-sec |
| One-leg RDL | Posterior Chain | 8-10/side |
Day 13
| Exercises | Targeted Muscle | Reps/Time |
|---|---|---|
| Back and Forth Lunges | Legs | 10 |
| Dead Bug Crunches | Core | 10 |
| Nordic Hamstring Curl | Hamstring | 10/side |
| Bird Dog Plank | Core | 20 |
| Pull-ups | Back | 6/side |
| Dragon Flag | Core | 6-10 |
| Shoulder Tap | Upper Body | 15-20 sec |
| Plank | Core | 10/side |
Day 14 – OFF
Day 15
| Exercises | Muscles Worked | Reps/Time |
|---|---|---|
| In and Out Jump | Legs | 10 |
| Clap Pushup | Upper Body | 10 |
| L Pull-ups | Upper Body | 10 |
| Bar Dips | Triceps, Chest | 10 |
| Dragon Flag | Core | 6-8 |
| Side Plank to Reach Under | Core | 20-sec |
| Chin Ups | Back, Biceps | 8-12 |
| Archer Push-up | Chest | 6-8/side |
Day 16
| Exercises | Muscles Worked | Reps/Time |
|---|---|---|
| Toes to Bar | Core | 10 |
| Skater Squat | Legs | 10/side |
| Muscles up | Upper Body | 10 |
| Planche Push-up | Arms, Chest, Shoulder | 10 |
| Hollow Body Hold | Core | 15-sec |
| Single-Leg Hamstring Bridge | Hams and Glute | 10/side |
| Triangle Pushup | Triceps | 10 |
| Side Plank | Core | 15-sec/side |
Day 17
| Exercises | Targeted Muscle | Reps/Time |
|---|---|---|
| Back and Forth Lunges | Legs | 10 |
| Australian Pullups | Back | 10 |
| Pike pushup | Shoulder | 10/side |
| Archer Squats | Legs | 20 |
| Dragon Flag | Core | 6-10 |
| Shoulder Tap | Upper Body | 15-20 sec |
| Mountain Climber | Core | 15-20 sec |
| Plank | Core | 10/side |
Day 18 – OFF
Day 19
| Exercises | Targeted Muscle | Reps/Time |
|---|---|---|
| Chin-ups | Biceps, Back | 10 |
| Archer Pushup | Chest, Shoulder | 10/side |
| Front Lever | Upper Body | AMRAP |
| Lunges to Single Leg RDL | Lower Body | 5/side |
| Superman Pull | Back | 10 |
| Cursty Lunges | Legs | 10 |
| Toes to Bar | Core | 10 |
| Elevated Glute Bridge | Posterior Chain | 10 |
Day 20
| Exercises | Targeted Muscle | Reps/Time |
|---|---|---|
| Pike Pushup | Shoulder | 10 |
| Back and Forth Lunges | Legs | 10/side |
| Handstand Push-ups | Shoulder | AMRAP |
| Inverted Row | Back | 10 |
| V ups | Core | 10 |
| Bar Dips | Triceps | 10 |
| Skater Squats | Legs | 10 |
| Single-Leg Tuck-up | Core | 10 |
Day 21 – OFF
Day 22
| Exercises | Muscles Worked | Reps/Time |
|---|---|---|
| Toes to Bar | Core | 10 |
| Sissy Squats | Legs | 10 |
| Muscles up | Upper Body | AMRAP |
| Planche Push-up | Arms, Chest, Shoulder | 10 |
| Pistol Squat | Leg | 10/side |
| Dragon Flag | Core | AMRAP |
| Triangle Pushup | Triceps | 10 |
| Plank | Core | 60-sec |
Day 23
| Exercises | Muscles Worked | Reps/Time |
|---|---|---|
| In and Out Jump | Legs | 10 |
| Clap Pushup | Upper Body | 10 |
| L Pull-ups | Upper Body | 10 |
| Bulgarian Split Squat | Legs | 10/side |
| Hanging Knee to Elbow | Core | 10 |
| Knee to Outside Elbow Crunch | Core | 10/side |
| Elevated Inverted Rows | Back, Biceps | 8-12 |
| Glute Kickback | Glute | 10/side |
Day 24
| Exercises | Targeted Muscle | Reps/Time |
|---|---|---|
| Squat Jump | Legs | 10 |
| Pullups | Back | 10 |
| Pike pushup | Shoulder | 10/side |
| Sissy Squats | Legs | 20 |
| Dragon Flag | Core | 6-10 |
| Shoulder Tap | Upper Body | 15-20 sec |
| Mountain Climber | Core | 15-20 sec |
| Hanging Windshield Wiper | Core | 10/side |
Day 25 – OFF
Day 26
| Exercises | Targeted Muscle | Reps/Time |
|---|---|---|
| Dive Bomber Push-ups | Chest, Shoulder | 10 |
| Muscles up | Upper Body | 10 |
| Staggered Pushup | Chest, Shoulder | 10/side |
| Lunges to Single Leg RDL | Lower Body | 10/side |
| Hollow Body Crunch | Core | 10 |
| Shrimp squat | Legs | 10/side |
| Toes to bar | Core | 10 |
| Bird Dog | Core | 10/side |
Day 27
| Exercises | Targeted Muscle | Reps/Time |
|---|---|---|
| Back and Forth Lunges | Legs | 10 |
| Front Lever | Back | 10 |
| Bar Dips | Triceps, Chest | 10/side |
| Pistol Squat | Legs | 20 |
| Pull-ups | Back | 6/side |
| Dragon Flag | Core | 6-10 |
| Shoulder Tap | Upper Body | 15-20 sec |
| Plank | Core | 10/side |
Day 28 – OFF
Day 29
| Exercises | Muscles Worked | Reps/Time |
|---|---|---|
| Burpee | Integrated Full Body | 10 |
| Pullups | Back | 10/side |
| V ups | Core | 10 |
| Muscles up | Upper Body | 10 |
| Sissy Squat | Leg | 10/side |
| Handstand Push-ups | Shoulder | 10 |
| Hanging Knee Raises | Core | 15 |
| Bird Dog | Core | 10/side |
Day 30
| Exercises | Muscles Worked | Reps/Time |
|---|---|---|
| In and Out Jump | Legs | 10 |
| Clap Pushup | Upper Body | 10 |
| L Pull-ups | Upper Body | 10 |
| Bulgarian Split Squat | Legs | 10/side |
| Hanging Knee to Elbow | Core | 10 |
| Knee to Inside Elbow Crunch | Core | 10/side |
| Elevated Inverted Rows | Back, Biceps | 8-12 |
| Single-leg Elevated Bridge | Ham and Glute | 10/side |
Download Calisthenics Program PDF
30-Day-Calisthenics-RoutineDownload
Final Words
Calisthenics is a great way to develop overall fitness, including strength, mobility, cooperation, flexibility, and posture. It can also help you build lean mass and improve your shape.
Whether you’re male or female, you can use the above 30-day calisthenics workout plan to challenge your fitness level.
Once you complete this program, you’ll feel and move better. However, it’s best to repeat it for at least three months to see the noticeable changes.
References
- 1
Willardson, Jeffrey M, and Lee N Burkett. “The effect of different rest intervals between sets on volume components and strength gains.”Journal of strength and conditioning researchvol. 22,1 (2008): 146-52. doi:10.1519/JSC.0b013e31815f912d
- 2
Van Hooren B, Peake JM. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response.Sports Med. 2018;48(7):1575-1595. doi:10.1007/s40279-018-0916-2
