Workout Schedule
If you’re just getting started with your training, I’d recommend doing this workout 3 times a week.
Use a split like Mon-Wed-Fri to:
- Give yourself a break
- Free up your weekend
Workout Structure
This workout is what’s known as circuit training.
You’ll perform each exercise in the list, one after the other. Once every exercise has been completed, you’ve completed a round - there are 9 exercises in total.
Take 2-3 minutes to rest before repeating another round.
Each exercise within a round should be done 10-20 times. If 10 is too many, do as many as you can. If 20 is too little, make it harder with extra weight.
Complete 2-5 rounds in total, depending on your current skill level, and rest 2-3 minutes after each round.
The Workout
Here’s your No Equipment Calisthenics Home Workout. Click the name to watch a video showing how to do the exercise.
- Push-ups
- Air squats
- Close grip push-ups
- Walking lunges
- Chair pose (30 second hold)
- Shadow boxing (30 seconds)
- Goddess squat (30 second hold)
Note: The 9 exercises listed above make up one “round”.
Here’s the structure again: Do each exercise 10-20 times, complete the round 2-5 times and rest 2-3 minutes between rounds.
👉 If you like this free workout you should check out my book “How to Do Your First Pull-Up”.
Andrew is proof How to Do Your First Pull-Up actually works.
He had 0 training experience before working with me.
3 months later he unlocked the pull-up using the exercises and workouts in this book.
It’s all yours for free.
