3 Month Calisthenics: Month 1

https://www.reddit.com/r/CalisthenicsCulture/comments/1e5l3p4/heres_a_threemonth_calisthenics_training_program/

Here's the first month of the three-month calisthenics training program for beginners. I have modified it myself after trying it a few times.

Month 1: Building Foundation Weeks 1-4: Full Body Workouts

Frequency: 3 times a week (e.g., Monday, Wednesday, Friday)

Tricks: Calethenics is all about doing cool tricks to impress people at the park. This video will show you what tricks to learn in what order. : https://youtu.be/J2JHDavNZB4?si=L5hP6yQPAHE-9q_3

So you want to start with a 30 second hollow body hang And a 12 second Frog Stand Once you master those, Go for: 45 second Hollow body Hold 30 second Psudo Planche Lean The Rest of the progressions can be found in the video above

For the 5 min yoga cooldown, pick your favorite youtube video or just do some stretches

for Amrep, just let 'er rip and see how many you can do.

If you can't get that many pullups, do an inverted row on a pole

Additional Tips:

Rest: Ensure you get adequate rest between workouts and listen to your body.

Nutrition: Eat a balanced diet with sufficient protein to aid muscle recovery and growth.

Consistency: Stick to the program and gradually increase intensity as you get stronger.

Feel free to adjust the exercises and reps according to your fitness level and progress.

Cooldown yoga videos: https://youtu.be/HtJv4Gv5HTQ?si=4XlxrgCBpNLg83eZ