Calisthenics 1
Hi 😊 that’s a great start — the fact that you’re moving daily already puts you ahead of many people. It sounds like your body composition changed a bit due to extra calorie intake, so the goal now is to gently reintroduce mobility, reduce excess fat, and build functional strength through light calisthenics.
Here’s a safe, gradual daily routine tailored for your height (158 cm) and current weight (80 kg). It’ll help you get lighter on your feet and prepare for more advanced moves later.
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🌤 Warm-Up (5 minutes)
Do this every time before exercise to loosen your joints and raise heart rate:
1. Arm circles – 30 sec forward, 30 sec backward
2. Neck rolls – gentle, 30 sec
3. Torso twists – 1 min
4. March in place – 2 min (lift knees gently)
5. Ankle circles – 30 sec each foot
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💪 Beginner Calisthenics Routine (10–15 minutes total)
1. Wall Push-Ups – 3 sets of 10–15 reps
👉 Stand arm’s length from a wall. Place palms on the wall and lower your chest towards it, then push back.
(Great for shoulders, chest, and arms without heavy strain.)
2. Incline Plank (on table or couch) – hold 15–30 sec × 3 sets
👉 Keep your body straight like a board.
(Builds core strength and improves posture.)
3. Chair Squats – 3 sets of 10 reps
👉 Sit down and stand up using a sturdy chair.
(Targets thighs and glutes; low impact on knees.)
4. Knee Raises (standing) – 3 sets of 10 reps per leg
👉 Lift one knee up toward your chest, lower, then switch.
(Helps with hip mobility and burns belly fat.)
5. Arm & Shoulder Extensions – 3 sets of 20 reps
👉 Raise arms sideways, make small circles or pulses.
(Tones upper body and improves endurance.)
6. Step Touch / March in Place – 2 minutes
👉 Keep moving rhythmically; great for heart health and fat burn.
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🧘♀️ Cool Down (3–5 minutes)
1. Forward bend (touch toes) – 30 sec
2. Shoulder stretch – 30 sec each side
3. Quad stretch – 30 sec each leg
4. Deep breathing – 1 min
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⚖️ Weekly Goal
Do this routine 5 days/week.
On rest days, take a short walk or do light stretching.
Track how many reps you can do — improvement is more important than perfection.
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🍎 Bonus Tip
Since you mentioned eating a lot for muscle gain:
Keep protein high (eggs, chicken, tofu, fish, beans).
Reduce refined carbs and sugary snacks slowly — no need for sudden cuts.
Drink plenty of water.
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Would you like me to prepare a 7-day rotating plan (so each day targets slightly different areas — like arms, legs, core, mobility)? That can help you stay consistent without boredom.
Calisthenics 2.
Perfect 👌 That’s a very smart way to learn — watching short clips of each move helps you visualize proper form and avoid injury.
Here’s your 7-day beginner calisthenics plan designed for your current level (80 kg, 158 cm). It mixes light strength, cardio, and flexibility work so you don’t get bored or sore. Each day should take about 20 minutes total (including warm-up and cool-down).
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🗓 7-Day Light Calisthenics Plan
Day 1 – Full Body Starter
Goal: Wake up the body and learn control
Exercises:
1. Wall Push-Ups – 3×12
2. Chair Squats – 3×10
3. Standing Knee Raises – 3×10 per leg
4. Arm Circles – 3×30 sec
5. March in Place – 3×1 min
📹 Look up: “Wall Push Ups for beginners,” “Chair Squats,” “Standing Knee Raises Exercise”
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Day 2 – Core & Balance
Goal: Strengthen abs and posture
Exercises:
1. Incline Plank (on table or couch) – hold 20–30 sec ×3
2. Standing Side Bends – 3×15 each side
3. Seated Leg Extensions (sit on chair, lift legs straight) – 3×10
4. Heel Raises (stand and lift heels up) – 3×15
5. Step Touch – 3×1 min
📹 Look up: “Incline Plank for beginners,” “Standing Side Bends Exercise,” “Step Touch workout”
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Day 3 – Upper Body Focus
Goal: Tone arms and shoulders
Exercises:
1. Wall Push-Ups – 3×12
2. Arm Pulses (front and side) – 3×20
3. Shoulder Rolls – 3×20
4. Tricep Dips (on chair, feet close) – 2×8 (light version)
5. March with Arm Swing – 3×1 min
📹 Look up: “Tricep Dips on chair beginner,” “Arm Pulses workout”
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Day 4 – Active Recovery
Goal: Stretch and relax muscles
Exercises:
1. Cat-Cow Stretch – 3×10
2. Child’s Pose – hold 30 sec ×3
3. Torso Twist Standing – 3×15
4. Ankle Circles – 3×20
5. Gentle Walk or Slow March – 5–10 min
📹 Look up: “Cat Cow Yoga Pose,” “Child’s Pose Stretch”
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Day 5 – Lower Body Focus
Goal: Strengthen legs and glutes
Exercises:
1. Chair Squats – 3×12
2. Glute Bridges (lie on back, lift hips) – 3×10
3. Standing Kickbacks – 3×10 per leg
4. Side Leg Raises – 3×10 per leg
5. March or Step Touch – 3×1 min
📹 Look up: “Glute Bridge Exercise,” “Standing Kickbacks,” “Side Leg Raise”
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Day 6 – Light Cardio & Core
Goal: Burn fat gently and strengthen midsection
Exercises:
1. March in Place with Arm Swing – 3×1 min
2. Standing Cross Crunches – 3×10 per side
3. Side Step with Reach – 3×15
4. Incline Plank – hold 30 sec ×3
5. Torso Twist with Arm Stretch – 3×10
📹 Look up: “Standing Cross Crunch,” “Side Step Reach Exercise”
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Day 7 – Mobility & Stretch
Goal: Improve flexibility and reduce soreness
Exercises:
1. Neck Rolls – 3×30 sec
2. Shoulder Stretch (across body) – 3×20 sec each side
3. Quad Stretch (standing) – 3×20 sec each leg
4. Hamstring Stretch (touch toes) – 3×20 sec
5. Deep Breathing + Light March – 3–5 min
📹 Look up: “Full Body Stretch for Beginners”
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💡 Extra Tips
Rest between sets: 30–45 seconds
Breathe properly: Exhale when exerting effort (e.g., pushing, lifting)
Track progress: Write your reps or duration daily — even small gains matter.
If any move feels too hard, do half the reps or use support (e.g., wall or chair).
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Would you like me to make a printable weekly tracker (with boxes to tick each exercise daily)? It can help you stay consistent and visualize your progress.
Calisthenics 3
Perfect 👌 That’s a very smart way to learn — watching short clips of each move helps you visualize proper form and avoid injury.
Here’s your 7-day beginner calisthenics plan designed for your current level (80 kg, 158 cm). It mixes light strength, cardio, and flexibility work so you don’t get bored or sore. Each day should take about 20 minutes total (including warm-up and cool-down).
🗓 7-Day Light Calisthenics Plan
Day 1 – Full Body Starter
Goal: Wake up the body and learn control
Exercises:
Wall Push-Ups – 3×12
Chair Squats – 3×10
Standing Knee Raises – 3×10 per leg
Arm Circles – 3×30 sec
March in Place – 3×1 min
📹 Look up: “Wall Push Ups for beginners,” “Chair Squats,” “Standing Knee Raises Exercise”
Day 2 – Core & Balance
Goal: Strengthen abs and posture
Exercises:
Incline Plank (on table or couch) – hold 20–30 sec ×3
Standing Side Bends – 3×15 each side
Seated Leg Extensions (sit on chair, lift legs straight) – 3×10
Heel Raises (stand and lift heels up) – 3×15
Step Touch – 3×1 min
📹 Look up: “Incline Plank for beginners,” “Standing Side Bends Exercise,” “Step Touch workout”
Day 3 – Upper Body Focus
Goal: Tone arms and shoulders
Exercises:
Wall Push-Ups – 3×12
Arm Pulses (front and side) – 3×20
Shoulder Rolls – 3×20
Tricep Dips (on chair, feet close) – 2×8 (light version)
March with Arm Swing – 3×1 min
📹 Look up: “Tricep Dips on chair beginner,” “Arm Pulses workout”
Day 4 – Active Recovery
Goal: Stretch and relax muscles
Exercises:
Cat-Cow Stretch – 3×10
Child’s Pose – hold 30 sec ×3
Torso Twist Standing – 3×15
Ankle Circles – 3×20
Gentle Walk or Slow March – 5–10 min
📹 Look up: “Cat Cow Yoga Pose,” “Child’s Pose Stretch”
Day 5 – Lower Body Focus
Goal: Strengthen legs and glutes
Exercises:
Chair Squats – 3×12
Glute Bridges (lie on back, lift hips) – 3×10
Standing Kickbacks – 3×10 per leg
Side Leg Raises – 3×10 per leg
March or Step Touch – 3×1 min
📹 Look up: “Glute Bridge Exercise,” “Standing Kickbacks,” “Side Leg Raise”
Day 6 – Light Cardio & Core
Goal: Burn fat gently and strengthen midsection
Exercises:
March in Place with Arm Swing – 3×1 min
Standing Cross Crunches – 3×10 per side
Side Step with Reach – 3×15
Incline Plank – hold 30 sec ×3
Torso Twist with Arm Stretch – 3×10
📹 Look up: “Standing Cross Crunch,” “Side Step Reach Exercise”
Day 7 – Mobility & Stretch
Goal: Improve flexibility and reduce soreness
Exercises:
Neck Rolls – 3×30 sec
Shoulder Stretch (across body) – 3×20 sec each side
Quad Stretch (standing) – 3×20 sec each leg
Hamstring Stretch (touch toes) – 3×20 sec
Deep Breathing + Light March – 3–5 min
📹 Look up: “Full Body Stretch for Beginners”
💡 Extra Tips
Rest between sets: 30–45 seconds
Breathe properly: Exhale when exerting effort (e.g., pushing, lifting)
Track progress: Write your reps or duration daily — even small gains matter.
If any move feels too hard, do half the reps or use support (e.g., wall or chair).
Would you like me to make a printable weekly tracker (with boxes to tick each exercise daily)? It can help you stay consistent and visualize your progress.
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