Calisthenics Workout Plan PDF

Updated: 13 hours ago

Want the best Calisthenics Workout Plan PDF?

Korrective is here to help. We know how confusing and overwhelming the fitness world may seem so we took the liberty to break down and illustrate the best Calisthenic Workout Plan that we could muster together.

Below you will find an outline of all the things that we will cover in this calisthenics workout plan- descriptive explanations, expert coaching to-do’s and dont-do’s, step by step photos and videos and if you sign up below you will receive our Free downloadable PDF version of our Calisthenics Workout Plan so you can take the full workout with you wherever you are and whenever you want.

Calisthenics Workout Plan Breakdown:

What is a calisthenic workout?

In short the word calisthenics means using your own body weight as a form of resistance to build muscular and cardiovascular strength. This greek word can be traced back to approx. 480 BC but has been more recently popularized by fitness guru’s like Jane Fonda, Richard Simmons, and Shaun T.

Korrective Calisthenic Workout Plan

Total workout time will vary between 15-25 minutes (depending on your level of fitness)


  • 30 sec - Marching

  • 30 sec - Jog in place

  • 30 sec - Seal jacks

  • 30 sec- Marking frankensteins

  • 30 sec - Lunge with reach

  • Repeat 2 times


  • 30 sec - Squat drive or Squat jump

  • 30 sec - Burpee

  • 30 sec - Push up position knee drives

Rest 30 sec between circuits

Beginners - complete workout circuit 5 times

Intermediates - complete workout circuit 10 times

Advanced - complete workout circuit 15 times

Korrective Calisthenic Coaching To-Do’s

If your goal is to workout and improve your fitness we want to make sure that you are taking a step in the right direction (not toward injury). Here are 3 Coaching To-Do’s when completing the Korrective Calisthenic Workout Plan:

  1. Do screw in- make sure all of your joints are screwed in when performing any exercise. What does this mean? When your standing, squatting or lunging make sure your feet are actually screwed into the floor. This means that your right foot will be screwing into the floor in a “clockwise” direction and your left foot will be screwed into the floor in “counter-clockwise” direction. The goal is to keep your toes pointing straight (they should not move when you "screw" into the floor). This simple practice ensures that you are physically wrapping and setting your joints into a more stable, stronger position. This puts your body weight (or your weight load) onto your muscles, not your joints. Screwing in also applies to your hands when completing any exercises in a push up position. Screw in, set your joints... then move!

  2. Do brace- bracing your core is essential if you want to get the most performance out of your body and decrease your chances of hurting your back when working out. The best way to think about bracing your core is to imagine that someone is about to hit you square in the gut with a baseball bat. That internal brace or squeeze is exactly what we want you to do every time you move or perform an exercise. Another great way to illustrate a proper core brace is fake coughing with your mouth. When you are just about to release the cough from your mouth, you will feel your core tighten. That is what we want when you move or exercise.

  3. Do hinge- hinging from your hips is key when training your legs or picking up something off the floor. The hinge allows you to keep your core brace intact while prompting your back thigh muscles (hamstrings) and rear-end muscles (glutes) to stretch so that they can then squeeze and engage. Too many people fold forward and round their backs while they complete their lower half exercises. This results in you overusing your front thigh muscle and putting your spine and back into a really dangerous position. When you hip hinge, think of your entire torso encased in a cast. If you want to sit down into a chair, or pick something up off the floor the only way you could do so is by hinging from your hips (think of a car axle) - your rear end shifts backwards, you pivot or move from the hips only and your chest and your shoulders and chest start moving toward the floor (your spine never moves!).

Korrective Calisthenic Coaching Dont-Do’s

If your goal is to workout and improve your fitness we want to make sure that you don’t take a step backwards with an injury. Here are 3 coaching Dont-Do’s when completing the Korrective Calisthenic Workout Plan:

  1. Don't accept pain- There is a big difference between burning muscle discomfort from a hard effort and pain from a groin sprain because you didn't warm up properly. The whole idea of “no pain, no gain” is 100% wrong when it comes to training for performance and longevity. If something is bothering you when you are warming up, stop working out and see if you can stretch or foam roll the discomfort away. If not, take a few days off and consult with your medical professional.

  2. Don't rush movements- Faster isn’t better. Rushing an exercise and compromising your technique isn’t worth increasing your chances of getting hurt. Earn the right to move faster by first mastering how to complete these movements slowly and with proper form.

  3. Don't skip the fundamentals- More complex isn’t better. Too much of anything isn’t good for anyone and it is definitely not good for you if you are trying to learn something new. If you skip mastering the fundamentals so you can move straight to the more complex (cooler) movements you will miss learning important steps, hold yourself back from reaching your performance potential and most likely increase your chance of hurting yourself.

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