Calisthenics Types: Best Workout Plan 5 Days/Week

Creating a balanced workout routine that combines calisthenics and running over 5 times per week schedule. Give it a 1-hour and 15-minute daily workout time and you will be amazed at the level of functional strength and endurance within a few weeks. Many people want to combine the cardio such as running and calisthenics, the body weight exercises in such a balanced way that can promise cardiovascular health as well as muscular physique. 

If you are one of those who are not good at gym machines and equipment and want to perform organic workout, you are at the right place. This blog will take you through a sample workout routine that will not only help you get into shape but also ensure your cardiovascular health. 

Here’s a sample schedule to help you get started with your balanced workout plan. However, you may customize it according to your current fitness level, your goals and preferences. 

Day 1: Calisthenics (Upper Body Focus)

  • Warm-up (10 minutes): Jumping jacks, arm circles, and dynamic stretches.
  • Calisthenics Routine (40 minutes): Push-ups, pull-ups, dips, planks, and bodyweight rows.
  • Cool Down (10 minutes): Static stretching for the upper body.

Day 2: Running (Cardio and Lower Body)

  • Warm-up (10 minutes): Light jogging and dynamic leg stretches.
  • Running (45 minutes): You can vary the intensity, such as incorporating intervals or hill runs, depending on your fitness level and goals.
  • Cool Down (10 minutes): Gentle jogging and static stretches for the lower body.

Day 3: Rest or Active Recovery

  • Use this day to rest or engage in light activities like walking or yoga to aid recovery.

Day 4: Calisthenics (Full Body Focus)

  • Warm-up (10 minutes): General warm-up exercises.
  • Calisthenics Routine (40 minutes): Squats, lunges, burpees, planks, and bodyweight exercises that target both upper and lower body.
  • Cool Down (10 minutes): Full-body stretching.

Day 5: Running (Cardio and Endurance)

  • Warm-up (10 minutes): Dynamic warm-up exercises.
  • Running (45 minutes): Focus on building endurance and maintaining a steady pace.
  • Cool Down (10 minutes): Gentle jogging and leg stretches.

Day 6: Calisthenics (Core and Mobility)

  • Warm-up (10 minutes): Core-focused warm-up exercises.
  • Calisthenics Routine (40 minutes): Core exercises like leg raises, Russian twists, and mobility exercises like yoga or dynamic stretches.
  • Cool Down (10 minutes): Core and full-body stretching.

Day 7: Rest

  • Allow your body to recover with a full day of rest. Active rest activities like walking are also beneficial.

Types of Calisthenics

Calisthenics is a form of exercise that uses body weight for resistance and doesn’t rely on equipment or weights. There are various types of calisthenic exercises, each targeting different muscle groups and fitness goals. Here are some common types of calisthenics exercises:

  1. Basic Calisthenics:
    • Push-Ups: Work the chest, shoulders, and triceps.
    • Sit-Ups/Crunches: Strengthen the core and abdominal muscles.
    • Squats: Target the leg muscles, particularly the quads and glutes.
  2. Isometric Calisthenics:
    • Planks: Build core strength and stability.
    • Wall Sits: Strengthen the legs and improve endurance.
  3. Dynamic Calisthenics:
    • Burpees: Combine squatting, push-ups, and jumping for a full-body workout.
    • Jumping Jacks: Improve cardiovascular fitness and work the legs and shoulders.
    • Mountain Climbers: Strengthen the core, shoulders, and legs.
  4. Advanced-Calisthenics:
    • Pull-Ups/Chin-Ups: Target the back, biceps, and shoulders.
    • Dips: Strengthen the triceps, chest, and shoulders.
    • Handstand Push-Ups: Require advanced balance and strength for the shoulders.
  5. Core Calisthenics:
    • Leg Raises: Focus on the lower abdominal muscles.
    • Bicycle Crunches: Engage the obliques and improve core strength.
    • Flutter Kicks: Work the lower abs and hip flexors.
  6. Plyometric Calisthenics:
    • Box Jumps: Build explosive leg power.
    • Burpee Tuck Jumps: Combine burpees with high-intensity jumping.
    • Plyo Push-Ups: Add an explosive element to traditional push-ups.
  7. Skills-Based Calisthenics:
    • Human Flag: An advanced move that requires upper body strength and balance.
    • Muscle-Up: A combination of a pull-up and dip that demands upper body power.
    • Front Lever: An advanced static hold that targets the back and core.
  8. Parkour and Free running:
    • These involve using calisthenics movements for urban and natural obstacle navigation. They focus on agility, balance, and creativity.
  9. Street Workout and Competitions:
    • These incorporate various calisthenics exercises into routines for competitions, showcasing strength and skill.
  10. Yoga and Mobility:
  • Exercises such as yoga asanas and mobility drills promote flexibility, balance, and overall mobility.

Workout Plan: key Considerations

Remember, it’s essential to tailor this schedule to your specific fitness level and goals. If you’re just starting, you may need to adjust the intensity or volume. As you progress, you can increase the intensity and add variations to your workouts.

These exercises can be adapted and modified to suit your fitness level and goals. They are versatile and can be done almost anywhere, making them a great choice for people who prefer bodyweight training or have limited access to equipment. Whether you’re a beginner or an advanced athlete, there are exercises suitable for your fitness journey.

Lastly, consider consulting with a fitness professional or trainer to help you create a customized plan and ensure you’re performing exercises with proper form to minimize the risk of injury and maximize your progress.

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