Calisthenics is such type of exercise that utilizes our body weight to build strength.Good thing about this exercise is it is accessible to beginners and can be done anywhere with minimum equipment.Here are some calisthenics workout for beginners 

 

1: Warm up

Before starting any workout or exercise do a 5_10 minutes warm up .It prepare  muscles and joints and also save from injuries

Include this in your warm up

1:Jumping jacks

2:Arm circles

3:Hip circles

4:Bodyweight squats

Calisthenics workouts

1:Push ups
There are two types of push_ups

1:Standard push_ups

2: Modified push_ups

 

Standard push-ups (3 sets of 8_10 reps)

Modified push_ups( 3 sets of 8_10 reps)

2: Bodyweight squats 

This exercise will target Hamstrings,Glutes and Quadriceps

Bodyweight squats ( 3 sets of 20_25 reps)

3:Plank 

Hold for 50_ 60 seconds ( 3 sets)

4: Pull ups

3 sets of 4_6 reps

Cool down

 

After you finish the above workout cool down your heart rate and stretch your muscles it will help to relax your body

1: Deep breathing(4_5minutes)

2: Quad stretch (Hold for 25_30 seconds)

3: Shoulder stretch(Hold for 30 seconds)

Tips for better results 

1: Consistency: Remember one thing Consistency is key to success.It is important in every step of life.Aim to do these workouts 3_4 times in week

2: progression: When you realize your body is getting stronger then increase the sets and reps of all these above workout by doing this you can get a good results in short time.Also remember progress takes time.so be patient with your workouts

3: form: Just do all the workouts properly to prevent yourself from injury.Do these workouts with full focus you will get better results

4:Rest: As the exercise is necessary for our body rest is also essential. Do a rest when your body needs it.

Days for workout 

Monday( workout)

Tuesday (rest)

Wednesday (workout)

Thursday (rest)

Friday (Workout)

Saturday (workout)

Sunday ( Rest)

Just follow this routine of workout hope you will get better results in short time.Best of luck