Body Weight And Calisthenics Exercises & Workouts

Learn how to build muscle and lose fat with body weight exercises and calisthenics.

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Calisthenics Plans To Help You Build Muscle, Burn Fat and Increase Strength

Use the below filter to browse workout plans based on fitness level, goal, and workout length. New plans added every week! Print the Workout Sheets and track your progress over time.

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Workout Length

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Program Length

30 Day MMA Workout Program

30 Day MMA Workout Program
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This workout plan mimics the rounds in an MMA fight. You'll be doing a circuit or collection of exercises focused on a specific group of muscles. Then rest for 60 seconds. Then do the circuit again as if you were starting the next round of a fight. The workout routine is divided into 4 weeks. You'll progressively perform more reps to challenge your muscles.

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Intermediate,Increase Strength,20-30 Minutes,4-5 days,1 Month or Less

3 Month Bodyweight Extreme Workout Program

3 Month Bodyweight Extreme Workout Program
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Try this fun and challenging bodyweight program to help you improve functional strength and burn fat. You'll learn unique exercises like the Barbwire Push Up, Frog Push Up, Falling Tower and more. You only need a pull up bar to complete the workouts.

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Intermediate,Build Muscle,20-30 Minutes,2-3 days,1-3 Months

Calisthenics for Beginners: A Complete 8-Week Workout Program

Calisthenics for Beginners: A Complete 8-Week Workout Program
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This beginner calisthenics plan will introduce you to fundamental bodyweight exercises like push ups on your knees and squats. If you can't do a particular exericse, feel free to modify any exercise by doing them on your knees or using a chair for added support. You'll exercise 5 days a week and the workouts are 10-15 minutes with 2 sets per exercise. Rest 30-45 seconds between sets and before switching to the next exercise.

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Beginner,Increase Strength,30 Minutes or More,2-3 days,1 Month or Less

The 8-Week Calisthenics For Seniors Program

The 8-Week Calisthenics For Seniors Program
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This gentle workout plan is great for anyone over 50 or if you are just getting started with bodyweight calisthenics. The workouts are about 10-15 minutes and consist of many mobility exercises to help improve joint health and build a functional level of strength.

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Beginner,Improve Mobility,10-20 Minutes,2-3 days,1-3 Months

How To Do 100 Pushups In A Row (Step-by-Step Plan)

How To Do 100 Pushups In A Row (Step-by-Step Plan)
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This 100 push ups in a row plan is a systematic method to guide you to perform 100 push ups in a row. Don’t worry if you can only do a few push ups right now. You’ll be following a unique method of “max out” days and “sporadic” days or greasing the groove to improve your push up strength and get you to 100 push ups in a row.

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Intermediate,Increase Strength,10-20 Minutes,4-5 days,1 Month or Less

The 30 Day Calisthenics Beastmode Workout Plan

The 30 Day Calisthenics Beastmode Workout Plan
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The workout routine is divided into 4 weeks. You'll progessively perform more reps to challenge your muscles. Monday will be chest/back day. Tues is arms. Wednesday is legs. Then you'll repeat Thur-Sat. Sunday you'll rest to allow your muscles to repair and build. There are no prebuilt rest periods between exercises. Keep rest periods to a minimum (10-15 sec) between each exercise.. If you find you aren't getting even a few reps of the next exercise, rest longer between exercises.

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Advanced,Build Muscle,30 Minutes or More,6-7 days,1 Month or Less

3 Month Bodyweight Extreme Workout Program

3 Month Bodyweight Extreme Workout Program
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Try this fun and challenging bodyweight program to help you improve functional strength and burn fat. You'll learn unique exercises like the Barbwire Push Up, Frog Push Up, Falling Tower, and more.

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Advanced,Build Muscle,20-30 Minutes,1-3 Months

The 30 Day Jump Rope Challenge

The 30 Day Jump Rope Challenge
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Jump rope training is one of the most effective ways of burning fat and improving your cardio. Only 5 minutes a day for the next 30 days and you'll be amazed at the results.

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Intermediate,Burn Fat,10 Minutes or Less,6-7 days,1 Month or Less

The New 3 Month Hardcore Bodyweight Workout Plan

The New 3 Month Hardcore Bodyweight Workout Plan
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In this challenging 3 month program, you’ll perform whole body exercises to build functional strength. The goal will be to increase the number of reps you can perform each time you do the workout. In month 2 and 3, you’ll be adding exercises to challenge your muscles in new ways so you continue to make progress.

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Intermediate,Burn Fat,30 Minutes or More,4-5 days,1-3 Months
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Welcome to SOA! My name is Todd Kuslikis. Here at A Shot of Adrenaline I will teach you everything you need to know about getting fit and healthy using body weight exercises and bodyweight training.. This includes body weight workouts, beginner to advanced body weight routines and hundreds of calisthenics exercises. Stay for awhile! You'll enjoy it!

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