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Get Wonderful Outcomes In 8 Weeks

Welcome to the Final 8-Week Calisthenics for Freshmen Exercise Plan!

What follows is a complete, easy-to-follow calisthenics exercise plan focused particularly for newbies and can put you on the trail to a leaner, more healthy, confidence-boosting physique.

This plan is a superb place to begin for individuals who need to begin calisthenics coaching to succeed in their health objectives.

And the perfect half is, you’ve already acquired all of the instruments it’s essential to get began.

I’m so glad you’re right here!

My identify is Todd Kuslikis, although you might know me as “Body weight Todd”.

I’m the creator of A Shot of Adrenaline.

In case you’re studying this, it signifies that you’ve taken what is going to hopefully be the primary of many steps in your health journey, with our calisthenics exercise for newbies.

I’ve been concerned with health for so long as I can bear in mind.

It’s been an enormous a part of my life and I’m honored to have the ability to go alongside my years of learning and expertise to you.

Now, should you’ve taken a go searching this web site earlier than, you understand that we’re 100% devoted to the self-discipline of calisthenics.

Which means our workouts require solely your physique weight to start out coaching.

That’s proper, no fitness center membership, private coach, or main coaching gear is required.

And that’s why I believe you’re going to like this calisthenics exercise plan, which is designed to be your newbie’s information to getting in form.

Extra on that in a minute.

All of us have our the reason why we need to get in form.

I’m positive a few of you on the market are recalling a time once you had been in nice form, and also you need to get again to that degree of health.

For a few of us, health has seemingly eluded us since day one.

That’s OK!

It doesn’t matter what path you come from, you may resolve the one you are taking from right here.

And no matter your motivation, you want a plan of motion if you need an opportunity at success.

This jogs my memory of one in every of my favourite quotes: “A purpose with out a plan is only a want.”

Mainly, anybody can say “I need a greater physique with a toned physique,” or “I need to lose this fats.”

However until you know the way you’ll go about making that need a actuality, it’s acquired no inventory.

You want greater than that.

You want a plan.

Is Calisthenics The Greatest Exercise Plan For You?

It could be fairly smug to recommend Calisthenics for Freshmen goes to work completely for everybody.

Don’t fear, my ego isn’t that huge!

The very fact is, there are extra exercise plans on the market than any of us may depend.

Hey, even we’ve a variety of exercise plans so that you can select from already.

So why make one other one?

Nicely, should you check out these different plans we’ve created at A Shot of Adrenaline, you’ll see that we’ve by no means created a exercise routine developed with newbie calisthenics workouts.

That’s the void I need to fill with this exercise plan.

I don’t need there to be any intimidation or trepidation in your half.

If it’s been twenty years because you’ve been in form — or should you’ve by no means exercised a day in your life — this may be your place to begin.

And in true Shot of Adrenaline trend, I’ve put collectively a program with our distinctive model of calisthenics coaching.

Why Did I Create This Calisthenics Coaching Program?

Calisthenics is just not solely my ardour however the ardour of your complete workforce right here at A Shot of Adrenaline.

We don’t assume health ought to be exclusionary.

Some persons are huge followers of going to their native fitness center or health middle to work out.

It’s by no means actually been my factor, to inform you the reality.

However that’s one of many nice issues about calisthenics — no fitness center is required.

What we’re providing is a full calisthenics program that may be achieved within the consolation of your personal house…or a park… or the seashore… or wherever!

There aren’t any dumbbells, no clunky gear — simply your personal physique and willpower.

However in fact, what issues is whether or not or not a program will give you the results you want.

And this program goes to get you outcomes.

Calisthenics permits folks to get an incredible exercise that may construct muscle whereas serving to them lose fats.

The result’s a toned, lean physique and a rise in energy, endurance, and mobility.

Though, I suppose that is nearly as good a time as any to say this, as plainly as I can: In case you’re trying to get big, bulging muscle groups like that of a bodybuilder, cease studying now.

This program is just not going to be for you.

Now, that’s to not say our methodology can’t get you nice outcomes; quite, it’s a sensible strategy to health that produces actual outcomes.

Which means with this program, you may construct stable, lean muscle that is part of an incredible physique.

However once more, if it’s your ambition to have arms so huge your palms can’t contact their respective shoulders, you might need to look elsewhere.

Now, I additionally perceive that most individuals don’t assume they’ve time to train.

Actually, that’s the primary cause folks don’t train, statistically talking.

The excellent news is, I’m not excited by taking on an enormous chunk of your schedule.

Removed from it, truly.

I wished to create a newbie program that folks may simply match into their schedule that wouldn’t take greater than 30-40 minutes a day.

That’s it! And bear in mind, you don’t need to consider time to get in your automobile, drive to the fitness center, discover someplace to park, after which await a specific piece of apparatus to grow to be out there. You do that wherever you are feeling most snug.

Why Body weight Coaching?

It may be exhausting to alter folks’s minds about sure issues.

And one in every of them, I’ve discovered, is preconceived notions about totally different health strategies.

Lots of people assume the definition of health is the inflated bodybuilder look we’ve already mentioned.

That’s by no means been my health purpose, and I believe I’m a greater athlete for it.

However it may be actually robust to persuade those who body weight coaching is a viable choice for getting in form.

So I believed I’d record a number of of the advantages right here, in case you had been on the fence about this: They are often achieved wherever.

I do know, I’ve already talked about this, nevertheless it bears repeating.

That is good for newbies that could be self-conscious about beginning out.

With body weight coaching, there’s no obligation to work out in a large crowded constructing with strangers. It will probably simply be you, an open house in your lounge, and your pets (and you understand they’d by no means decide you!).

And once you’re touring — both for work or for enjoyable — calisthenics are an effective way to keep away from dropping progress once you’re away from house. So you may trip with confidence, figuring out you can take your exercise routine together with you!

Calisthenics Workouts Are A Massive Time Saver

Earlier than I actually acquired into calisthenics, should you had requested me how lengthy folks must spend within the fitness center to get in form, I might have mentioned an hour a day… at the least.

This concept is just not solely false, it’s counter-productive to the development of health.

Persons are busy sufficient, and should you inform them they need to put aside over an hour a day to get in form, they’ll be discouraged earlier than they even start! So that they don’t even give health a shot, and their well being suffers.

I’m right here to indicate you you can get an incredible exercise in a fraction of the time by utilizing time optimization exercises.

That’s what I’m presenting you with right now.

No Main Coaching Tools Is Required

One thing else I’ve already talked about, however I believed I’d say it once more, simply in case there was anybody on the market with their bank card in hand, able to order the most recent train gizmo being marketed on TV proper now.

Put the cardboard down and step away slowly.

You have already got the instruments it’s essential to get in form.

Positive, calisthenics makes use of a number of instruments to optimize a exercise or goal a particular space, however you’d be stunned what you need to use for an enough calisthenics assistant!

Calisthenics Builds Strong, Lean Muscle

That is the one the place folks are inclined to tilt their heads and have a look at me humorous.

That’s alright, I’m used to it.

The very fact is, most individuals assume if you wish to construct stable muscle, it’s important to raise heavy weights.

It’s merely not true, and I’m residing proof of that.

The wonderful thing about calisthenics is it forces your physique to behave as a unit.

Take into consideration the sitting dumbbell curl train.

The one muscle group being focused is the bicep.

Each different a part of your physique is simply sitting there, questioning after they’re going to get a flip to train.

With calisthenics, your physique acts as a series: one muscle group should make the most of others with the intention to execute the train or maneuver, and in consequence, you’re going to construct stable, lean muscle a lot sooner.

Calisthenics Is Nice For Fats Loss

Calisthenics could be a nice cardiovascular software.

Now, by that, I don’t imply I’m going to ship you jogging for ten miles a day.

You may get an excellent cardio exercise with out countess laps round your block.

There are many packages (together with the one you’re about to see) that, if achieved accurately, could be a nice methodology for fats loss.

Calisthenics Improves Mobility

There are some difficult workouts on the planet of body weight coaching!

You’ll see that even with this calisthenics newbie program.

However studying them will dramatically enhance your steadiness, flexibility, and general mobility.

That’s as a result of as your physique depends on a variety of totally different muscle teams to carry out an train, you’re going to be coaching your physique to behave as a unit… with out you even figuring out it!

What This Newbie Program Will Entail

This calisthenics program goes to be the perfect place to begin for anybody trying to begin their health journey.

In eight brief weeks, you’re going to be taught some newbie calisthenics workouts, in addition to some “hidden gems” that may construct you right into a calisthenics athlete and put you heading in the right direction to success.

This system itself can have three totally different “Ranges” that get progressively harder as you construct your energy and endurance.

All three ranges maintain 5 workouts per week, with two days to relaxation (Wednesday and Sunday).

Stage 1 (weeks 1 and a pair of) are an incredible place to start out should you haven’t exercised in fairly some time (or ever) and end up considerably out of practice.

I believe you’ll discover the workouts each accessible and difficult.

Nonetheless, should you strive a number of exercises and assume they’re too easy for you, be at liberty to leap to Stage 2!

Stage 2 is the place weeks 3-5 are outlined, that are tougher than the exercises in Stage 1 (like I mentioned, every degree will get a little bit tougher).

Lastly, Stage 3 (weeks 6-8) are even harder than the workouts in Stage 2, although nonetheless practical for a newbie to realize.

And also you’re not solely getting the record of body weight exercises. Every day’s workouts can have warm-up and cool-down workouts and stretches.

These will enable you to get good and free earlier than the day’s exercise, and be sure to’re adequately stretched afterward to scale back tightness and soreness.

So that you’re taking a look at a full-cycle exercise each single day! You’re in good palms with this program!

Τhe 1 Hour Exercise is structured like this:

It’s necessary to make use of warning with each new bodily routine.

In case you’ve acquired a bodily situation, damage, or every other well being problem, please examine along with your doctor to be sure to’re able to performing the workouts on this program.

Bear in mind to maintain a bottle of water helpful to remain hydrated and wholesome.

And whereas I’m on the topic, I believe it’s actually necessary to say how crucial general vitamin is to your health journey.

Some newbies assume all they should do is an train to get the outcomes they need.

As a lot as we’d like that to be the case, it merely is just not.

Correct weight loss plan and train go hand-in-hand.

With train, it’s necessary to push your self with the intention to repeatedly enhance.

Nevertheless it’s additionally crucial that you simply hearken to your physique.

In case you really feel dizzy, nauseous, or really feel ache in part of your physique separate from the everyday soreness of muscle groups.

Lastly, don’t quit on your self.

Health doesn’t occur in a single day.

Consider me, if I had any magic health beans, I’d promote them to you. You could not see progress within the first few days, however I’ll guess you’ll nonetheless really feel higher, and that may make all of the distinction.

Then the bodily modifications start to indicate up, and you’re feeling even higher, and the cycle continues.

Health is just not a vacation spot; it’s a journey.

You don’t get up at some point and exclaim, “Alright, I’m now match! I’m achieved!” Every day it’s important to settle for the problem of being higher than you had been the day earlier than, and also you have to be continuously pushing your self previous no matter limits you assume could also be there.

You’re able to rather more than you assume, and I need to show that to you.

So let’s get began!

Stage 1 (Weeks 1-2)

Monday: Chest & Triceps

Calisthenics For Beginners level 1 chest and triceps infographic




Tuesday: Decrease physique

level 1 lower body infographic




Thursday: Again

level 1 back infographic




Friday: Core

level 1 core infographic



Saturday: Shoulder and Bicep

 level 1 shoulder and bicep infographic




Stage 2 (Weeks 3-5)

Monday: Chest & Triceps

Calisthenics For Beginners level 2 chest and triceps infographic




Tuesday: Decrease physique

level 2 lower body infographic




Thursday: Again

level 2 back infographic




Friday: Core

level 2 core infographic



To be achieved in 3 rounds (no relaxation between workouts; one-minute relaxation between rounds).


Saturday: Shoulder and Bicep

level 2 shoulder and bicep infographic




Stage 3 (Weeks 6-8)

Monday: Chest & Triceps

Calisthenics For Beginners level 3 chest and triceps infographic




Tuesday: Decrease physique

level 3 lower body infographic




Thursday: Again

level 3 back infographic



  • Australian pull-ups w/ 1-sec. maintain — 2 units of seven
  • Supermans with 1-sec. maintain — 2 units of 10
  • Australian pull-ups w/ one sec. maintain (mid-back) — 2 units of seven
  • Reverse dolphin kicks — 2 units of 10
  • Extensive grip pull-ups — 2 units to failure


Friday: Core

level 3 core infographic



To be achieved in 3 rounds (no relaxation between workouts; one-minute relaxation between rounds).


Saturday: Shoulders & Biceps

level 3 shoulder and bicep infographic





I hope you’ll discover the Calisthenics For Freshmen program to be informative and useful for getting you began.

These are workouts you’ll be capable of use so long as you observe calisthenics.

Consider it as your “starter equipment” for health!

Bear in mind, the one one you’re competing in opposition to is the individual you had been the day earlier than, so it’s necessary to push your self. It’s what we do after we’re drained that makes us stronger.

And if a specific train is just too straightforward, there are all the time methods to make it tougher.

In case you want some concepts, simply let me know!

Now, on these off-days the place you don’t have any exercises, it’s necessary to get enough relaxation, and don’t be afraid to get some further stretches in!

I do know you’re sore, however a couple of minutes a day may make an enormous distinction in how lose you are feeling through the subsequent exercise.

As I mentioned, preserve your water helpful and keep hydrated — not simply throughout your exercise, however all through the day!

And chatting with that time, I need to shortly remind everybody that, simply as necessary as it’s to train in your well being, it’s equally important that you simply observe correct vitamin.

I even have a brand new e-book, referred to as the Metabolic Consuming & Way of life Gameplan, which you may try proper right here!

It’s an incredible useful resource for dietary ideas and methods on how one can make your complete surroundings extra conducive to raised well being.

Lastly, do not forget that your work doesn’t finish once you full this program; in truth, it ought to simply be starting.

Health is a journey, and I hope you’ll proceed yours as you see increasingly outcomes.

We’ve acquired an incredible 30-day program, which we name the Beastmode Exercise Program, which is a superb program to make use of after this one.

And sure, identical to this one, it’s fully free! You may test it out right here.

In case you’ve acquired every other questions, both a member of my workforce or I will likely be joyful to reply them!

Simply shoot an e mail to [email protected] and we’ll get again to you as quickly as we will.

“Every thing you need is on the market ready so that you can ask. Every thing you need additionally needs you. However it’s important to take motion to get it.” – Jack Canfield

Discover Extra Calisthenics For Freshmen Exercises:



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