Are You Fit Enough to Finish the 28-Day Calisthenics Challenge?

Calisthenics sometimes get confused with gymnastics. They’re not one and the same, but they do utilize bodyweight exercises in an impactful way. If you think you need a full gym to build muscle and burn fat, the 28-Day Calisthenics Challenge will change your tune.

It’s a minimal-equipment workout program designed to help you get stronger and leaner. This 28-day challenge free guide covers upper body, lower body, core, and cardio programming over a seven-day rotation that spans four weeks (no rest days). Whether you’re new to training or a seasoned exerciser, this plan is suitable for all skill levels and allows you to train anywhere.

Best of all, the 28-Day Calisthenics Challenge targets all your major muscle groups with workouts that take 30 minutes or less, ensuring you can work it into an already-packed schedule.

Ready to get started? Below we’ll break down the benefits, who it’s best suited for, and lay out an example of the 28-Day Calisthenics Challenge so you can put it to good use.

Related: Best Full-Body Workout to Shed Fat and Gain Muscle

How to Do the 28-Day Calisthenics Challenge

The 28-Day Calisthenics Challenge runs on a simple seven-day rotation you’ll repeat for four weeks. The best part? Each workout is quick, so the no-time-to-work-out excuse goes out the window.

Consistency is everything. Look at your schedule and block 30 minutes daily for four weeks. It doesn’t matter if it’s morning, afternoon, or evening, because the best time to work out is simply when you have time.

To keep the intensity high, keep the rest periods between exercises short (15 to 60 seconds). But remember that the goal is quality, not speed—a full range of motion beats cranking out sloppy reps every time. If you need more rest between exercises, take it.

Other tips to keep in mind when attempting the 28-Day Calisthenics Challenge are:

• Take time to warm up before you start and cool down after.
• Keep track of your progress—whether it’s more reps, faster times, or mastering an exercise.
• Stay the course, and you’ll feel like a new you by week four. The best part? This challenge is completely free.

28-Day Calisthenics Challenge Free Guide

This program comprises a mix of classic calisthenics movements and some dynamic variations. Each workout is short, effective, and challenging. Unless specified, each day is performed in a circuit-style fashion.

Directions

Perform these exercises as a circuit, repeating one after the other with minimal (10 to 30 sec.) to no rest. Rest 1 to 3 minutes between rounds. Note: Day 4’s HIIT workout has extended rest.

Day 1: Upper Body

• Pushup: 4 x 12 reps
• Chinup: 4 x 6-8 reps
• Yoga Pushup: 4 x 8 reps
• Inverted Row: 4 x 8-12 reps
• Triceps Dip: 4 x 10 reps

Progression

To ramp up the intensity add a 3- to 5-second exaggerated eccentric movement (e.g. slowly lower into the bottom of a pushup and hold) or tack on 1 to 2 extra reps to each exercise after week 1.

Day 2: Cardio + Core

Repeat the following for 3 rounds and rest for 15 to 30 seconds between exercises if needed.

• Mountain Climbers: 10 reps per side
• Side Plank: 15 seconds per side
• Jump Squat: 8-12 reps
• Hollow Body: Hold 30 seconds
• Ice Skaters: 10 reps per side
• Russian Twist: 8 reps per side

Progressions

Reduce your rest period between exercises to finish your workout quicker.

Day 3: Lower Body

• Alternating Reverse Lunge: 4 x 8-12 reps per side
• Prisoner Squat: 4 x 15 reps
• Box Jumps: 4 x 5 reps
• Hip Extension: 4 x 15 reps
• Windmill Side Lunge: 4 x 8 reps per side

Progressions

Add 1 rep or 2 each week after week 1.

Day 4: High-Intensity Interval Training

Repeat the following for 4 rounds. Rest 15 to 30 seconds between exercises, if needed, and 2 minutes between rounds.

• Power Jack: 20 seconds
• Jumping Lunge: 20 seconds
• Side Plank: 15 seconds per side
• Jogging/Running in Place: 30 seconds
• Cross-Body March: 30 seconds

Progressions

No need, as this is already difficult.

Day 5: Upper Body

• Plyo Pushup: 4 sets x 6-8 reps
• Bentover IYT: 4 sets x 5 reps of each
• Bear Crawl: 4 sets x 10 reps forward then backward
• Inverted Row: 4 sets x 8-12 reps
• Diamond Pushup: 4 sets x 8-12 reps

Progressions

Reduce the rest periods between exercises or add 1 rep or 2 each week.

Day 6: Lower Body

• Hip Thrust: 4 x 10 reps
• Elevated Calf Raise: 4 x 10 reps
• Walking Forward Lunge: 4 x 8 reps per side
• Single-Leg Hip Extension: 4 x 10 reps per side
• Bulgarian Split Squat: 4 x 8 reps per side

Progressions

To ramp up the intensity add a 3- to 5-second exaggerated eccentric movement or 1 to 2 extra reps to each exercise after week 1.

Day 7: Mobility + Flexibility

Go through this circuit once (or more, if desired)—no cooldown necessary.

• Downward Dog: Hold 30-60 seconds
• Foam Rolling Quads Or Upper Back (Optional): 30 seconds 
• Forward Fold: 30 seconds
• Camel Pose: 30 seconds
• Child’s Pose: 2 minutes
• Doorway Chest Stretch: 30-60 seconds.

Progressions

Add 5 to 10 seconds to each exercise every week starting from week 1.

Related: 15 HIIT Workouts to Get You Shredded Fast

Benefits of Calisthenics

Going to the gym is great, don’t get me wrong, but it requires a time investment. With this challenge, you cut out the middle man (the gym) and save time. Here are four other benefits of calisthenics:

Minimal Equipment, Maximum Convenience

Calisthenics require nothing but your body, making it perfect for home, travel, or outdoor workouts. The 28-Day Calisthenics Challenge is the ultimate no-excuses fitness plan you can take anywhere. And the best part? It doesn’t cost you a thing.

Improves Relative Strength

Calisthenics is all about relative strength, which is how strong you are in relation to your body weight. Unlike lifting weights, calisthenics exercises like pushups, pullups, and squats focus on moving your body weight. This means your strength grows as you do more reps. With the 28-Day Calisthenics Challenge, you’ll see improvements in daily activities: running faster, jumping higher, or carrying all the groceries in from the car in one trip.

Better Mobility and Balance

Calisthenic exercises like lunges, planks, and pushups work multiple muscle groups simultaneously, particularly stabilizing muscles that help you balance. Because of this, you’ll not only improve your coordination, but stability as well. The 28-Day Calisthenics Challenge focuses on full-body exercises, strengthening stabilizers, and improving mobility. As your stabilizers strengthen, your balance improves, helping you stay upright longer and reducing your injury risk.

Gentler on Joints

Because calisthenics uses your body weight, it’s far easier on your joints than lifting weights. The 28-day calisthenics free challenge focuses on exercises that strengthen muscles without adding extra stress to your joints, meaning you can train more often without worrying about joint pain.

Source
Las Vegas News Magazine