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.
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 research vol. 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 FitnessLevel
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.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.
