Calisthenics for Lifters: 12-Week Workout to Improve Performance

Calisthenics for lifters is an excellent way to build muscle and lose weight that uses a person’s own body weight as resistance. With this 12-week calisthenics workout explicitly created for lifters, you’ll be able to take your fitness and physique to the next level.

Workout Description

When you hear “calisthenics,” one of two ideas springs to mind immediately. It was either a grandparent talking about Exercise and it being all they needed or a PE instructor in a sweaty hoodie and whistle screaming out numbers at the same time; a slew of kids attempted to do some spontaneous activity.

In all seriousness, calisthenics is a form of strength training in which your body weight serves as resistance. The remarkable thing about these exercises is that they appear simple, yet if you put out your best effort, they might provide a tough challenge. Not to mention that they may assist you in burning calories. When you use them in conjunction with a bodybuilding training program, they may help you to improve your overall fitness and physique.

A Full-Body Calisthenics Program

You may already be doing specific calisthenics as part of your training. I’m talking about exercises like pullups, dips, and planks. We won’t include them in this program. Instead, we’ll concentrate on different calisthenics and develop a workout that you may do twice a week in place of your regular cardio session.

It is entirely up to you whether you alternate between the two workouts. Your choice is whether you want to do them after a regular training session. You could also do them on their day, as you will have more energy. Ensure you don’t do them immediately before or after your weight-lifting session.

The Exercises

Let’s start by discussing the workouts before we get into the movements. There are nine of them in all, with one other one that we’ll look at separately. Each has its function, but when they’re all together, you’ll feel like you’ve just completed a comprehensive body workout.

What you’ll notice is that all of these workouts are done without the use of equipment. You don’t need any specialized equipment to complete any of these activities. You may add dips and pullups to your existing workout routine if you have access to a bench or bar. The exercises should be straightforward, but if you need form pointers, see the exercise guide below.

• Push-Up
• Superman
• Sit-Up
• Mountain Climber
• Side Bend
• Squat Jump
• Lunge
• Straight Leg Toe Touch
• Calf Raises

The 10th Exercise

When someone mentions calisthenics for lifters, the biceps are usually one of the first questions. This one is closest to what my biceps need, but it may be more of an isometric exercise than a calisthenic. This is a Zottman Hand Curls exercise. It will also help your triceps somewhat.

At arms’ length, hold your hands down to your sides. Extend your fingers as far as feasible. Bend the elbows and raise your hands above your head while keeping your upper arms to your sides. In other words, imagine you’re curling the weights. As the hands rise, squeeze the biceps. Flex them as hard as possible, as if you have a heavy plate in your hand.

After your elbows are bent and your biceps are flexed, turn your hands so that your thumbs are closer to each other. Imagine pushing something down to the floor and straightening your arms. That’s one rep when your arms are back to your sides. Repeat for the required number of repetitions.

Warming Up

Commit 10-15 minutes to walk and stretch before beginning this Exercise. Listen to uplifting music or a podcast while you walk to help yourself meditate or clear your thoughts. It is equally as essential to evaluate your abilities and efforts as it is to examine your focus and attention.

Establish a connection with each muscle when you’re stretching. What does it feel like? At this moment, how warm and loose do you feel? Would you be able to give your best effort? When you know your body, you can use it to its full potential.

Calisthenics for Lifters Workout 1: Upper/Lower Split

The first session of this plan breaks down the exercises into two categories: upper body/abs and lower body. You’ll do each Exercise for a certain amount of time. Instead of counting reps, you’ll try to do as many as possible within a set time limit. Do each group’s five exercises as a full set. You will complete three rounds of each group, with rest periods between.

Upper Body Giant Set

Lower Body Giant Set

Calisthenics for Lifters Workout 2: Full Body Circuit

You will do circuits for the second workout of this routine. This means you’ll complete all ten exercises in a row without pausing. You will complete 10 reps of each move for a 100-rep circuit for this workout. 10 reps for each side is the recommended number of repetitions for activities like lunges and mountain climbs.

Individualization is the challenge for this workout. Your fitness level determines it. For the first workout, do four complete circuits. That is fantastic if it is enough to challenge you. Stick with those and work toward increasing your skill level to perform five or six eventually. If you must quit early, make it a goal to try for four minutes the next time.

For those who didn’t like four rounds, go as many as you can for up to eight. That’s 800 total reps in one session. If you can accomplish that, you’ll undoubtedly burn a significant quantity of calories while improving muscular endurance. You might even notice a little more muscle.

In Between Sets

What you do in between your circuits or large sets is just as essential as the work itself. What you don’t do, on the other hand, is equally as important. Don’t sit down, for example. It might tempt you to sit on the ground or a bench, but doing so will make preparing for the next set even more challenging. To begin, stand up straight, take large breaths, and then reach the starting position you’ll need to be in when your rest time is finished.

Also, drink water or an intra-workout beverage. Drink slowly while performing this Exercise, but don’t go without fluids. Even easier, your body will be dehydrated if you want to work out outside in the heat. When it comes to this sort of Exercise, maintaining hydration is essential. Even if you’re only somewhat dehydrated, your Performance will not be as good, and you’ll be more likely to get hurt.

When you’re done with your workout, take a few moments to unwind so you can cool down. Then, go home and recover. Eat a healthy meal that includes adequate sources of protein, fats, and slow-digesting carbohydrates. On the other hand, you can use this as a motivational tool to make you want to repeat it next time.