30 - Day Begginner Workout Program

If you are a beginner and you don’t know from where to start, then you are in the right
place at the right time.
Our website decided to start creating workouts based on your physical capabilities. If you
are just starting your calisthenic journey then this program is definitely for you.
For today we have a 30-day Workout Program mainly targeting all beginners who can
barely do one Pull-Up, Dip or a Push-Up.
The program will definitely put you in “beastmode” mood knowing the fact that both
routines A and B are pretty much intense. Everytime you can’t see results for a longer
period than usual you should know that you are not putting enough effort or your routine
is lacking intensity. This will not be the case with the 30 Day Beginner Workout Program.
Before we continue directly to the workout schedule we would like to answer few
important questions below.

Who is this program for?

As we already said, this program is mainly about beginners that want to build a solid
strength base that will be very important on a long run as they progress to some more
complicated variations and exercises.

What to expect?

Every beginner has the potential to do wonders no matter which workout program he is
following. This is directly connected to the inactivity of one person and the abrupt
entering in the fitness world. Have you ever seen a guy who has never exercised before
and still manages to make a stunning progress in a matter of 4 to 5 months? If you do
then you will probably know what we are up to. You can always expect huge results in a
matter of 3 months, no matter the genetics and no matter your training level. However,
you should seriously look upon your diet and your recovery time in order to get
maximum results. With this workout you will definitely get bigger (that means you will
add more muscle), you will improve your muscle endurance, and of course you will get
stronger.

Program Flow

The program calls for 2 different workouts performed into 5-day routine and spread over
a course of 30 days.
Workout A is to be performed on days such as Monday, Wednesday and Friday and
 Workout B is to be performed on Tuesday and Saturday.

Importance of proper Warm Up

Before you start the workouts you should always do a proper warm-up of 20 to 30
minutes. Each warm-up should include Dynamic Streatching and Mobility Exercises in
order to lossen up the tight areas and allow your muscles to work in full motion.
We already have on article that includes Warm-Up content so we suggest you to take a
look and take notes out of it.
Visit the following link - WARM - UP

Program Schedule
WORKOUT A

Name of Week 1 Week 2 Week 3 Week 4

Exercise Day Day Day Day Day Day Day Day Day Day Day Day
1 2 3 1 2 3 1 2 3 1 2 3
Chin-Ups -
Negatives
Elevated
Push-Ups
Squats
Lunges
Bench Dips
Inverted
Rows
Flutter
Kicks +
Twists
WORKOUT B

Name of Week 1 Week 2 Week 3 Week 4

Exercise
Day Day 2 Day 1 Day 2 Day 1 Day 2 Day 1 Day 2
1
Plank
Chin-Ups

Dips
Bulgarian
Squat -
Knee Ups on
Bar
Chin-Ups
Negatives
Sit-Ups + V
Ups

Sets and Reps

**Holding exercises

- Planks

Planks should be done anywhere from 30 seconds to 1 minute. As you progress each
week try to add 5-10 second hold. So, if you started with 30 seconds on week 2 try to do
sets with 40 seconds holds.

- Chin-Up Negatives

Same goes with the Chin-Up negatives. In order to fasten your Pull-Up progress you need
to push yourself and lower the tempo i.e increase the seconds of which you perform the
exercise. So, if in the first week you can hold Chin-Up 4 seconds at the top and lower
yourself down for 2 more, next week try to increase the seconds in the lowering motion
of the exercise.
The tables above in the schedule part are made so you can track your progress and to see
how much you’ve improved in a week or 2 weeks.

** Dynamic exercises

- Chin-Ups, Push-Ups, Dips, Squats

For these couple of exercises you should perform anywhere from 3-4 sets of 5-20
repetitions or more depending on the hardness of the exercise.
For example for Chin-Ups you can definitely start by doing 3 only or 5 only and
gradually increase your reps. Same goes with Push-Ups and Dips.

On the other side, Squats are quite easy and can be done for 20 reps even if you are
beginner, so don’t be shy to increase the reps each and every workout.
You can also increase the intensity by lowering the rest period between sets.

- Lunges, Bulgarian Squats

These are more like a single leg exercises and should be done for no more than 15 steps
or 15 reps per each leg.
- Core (Sit-Ups, Knee Ups, V-Ups, Twists)

Should be done for 15 - 30 seconds each set. So for example if you need to do Sit Ups +
V - Ups that means that you should perform 15 seconds of Sit-Ups and then immediately
perform 15 seconds of V-Ups.

As you become stronger increase the seconds or go for reps.

Important

* It is important to execute each and every exercise with proper form to avoid
injuries and use the maximum out of each repetition.

* Make sure you eat healthy and exclude processed and high fat foods out of your
diet. This will result in faster muscle building process and will give you more energy
for the day.

* Push yourself each and every workout to get the most out of it. By staying in your
comfort zone you won’t do much, that’s why you should always give everything you
got, that’s how people achieve greatness.

* Once you finish this workout program feel free to mix up or switch the exercises
with some more advanced. You can always improvise by adding resistance bands as
aditional resistance.

Stay Strong, BWTA Team

Ps. We are soon launching an Online Calisthenics Academy – check it out here:
http://bodyweighttrainingarena.com/calisthenicsacademycs
PS2. If you are ready to take your calisthenics training to the next level – check out
our most POPULAR SYSTEM for calisthenics training: GETTING STARTED
WITH CALISTHENICS TRAINING PROGRAM