Exercise Planner

Sure, here's a one week calisthenic-based exercise plan for beginners: Warm-up Routine (Repeat 2-3 times): Jog in place for 2-3 minutes 10-15 jumping jacks 10-15 bodyweight squats 10-15 lunges (alternating legs) 10-15 push-ups (from knees if needed) 10-15 mountain climbers Monday (Full Body) Bodyweight squats (3 sets of 8-12 reps) Push-ups (3 sets of 8-12 reps) Lunges (3 sets of 8-12 reps per leg) Plank (3 sets of 30 seconds) Glute bridges (3 sets of 8-12 reps) Tuesday (Upper Body) Push-ups (3 sets of 8-12 reps) Chair dips (3 sets of 8-12 reps) Arm circles (3 sets of 10-15 reps per direction) Shoulder taps (3 sets of 8-12 reps per side) Superman (3 sets of 8-12 reps) Wednesday (Lower Body) Bodyweight squats (3 sets of 8-12 reps) Lunges (3 sets of 8-12 reps per leg) Calf raises (3 sets of 8-12 reps) Wall sits (3 sets of 30 seconds) Leg raises (3 sets of 8-12 reps per leg) Thursday (Core) Plank (3 sets of 30 seconds) Side plank (3 sets of 30 seconds per side) Russian twists (3 sets of 8-12 reps per side) Bicycle crunches (3 sets of 8-12 reps per side) Leg raises (3 sets of 8-12 reps) Friday (Full Body) Jumping jacks (3 sets of 10-15 reps) Squat jumps (3 sets of 8-12 reps) Push-ups (3 sets of 8-12 reps) Mountain climbers (3 sets of 8-12 reps per leg) Plank (3 sets of 30 seconds) Saturday (Rest Day) Sunday (Active Recovery) Yoga or stretching (30-60 minutes) Light cardio (20-30 minutes) Remember to focus on proper form and technique, and to gradually increase the intensity and difficulty of the exercises as you progress. Also, remember to stay hydrated and fuel your body with nutritious foods to support your workouts.