Customize Your Workout Plan

• 1). Complete a self-assessment of your strengths and weaknesses with the help of a mirror, and by finishing a light work out of jogging, sit-ups, push-ups, and pull-ups.
  
  
• 2). Prioritize your muscle development according to weaknesses and need. For example, football players will clamor for large thighs to help break tackles. Designate two days per week to work the target group.
  
  
• 3). Schedule appropriate times to integrate calisthenics into your routine. Strength train alternating muscle groups three to five times per week. Finish at least 30 minutes of cardiovascular exercise every day.
  
  
• 4). Locate convenient and relatively solitary locations to perform calisthenics. City parks often provide outdoor gym equipment. Keep distractions to a minimum if you choose to work out at home.
  
  
• 5). Share your plans with a licensed medical professional, in conjunction with a physical examination.
  
  

Warm-Up

• 1). Walk or jog lightly for five minutes before initiating your stretch routine for calisthenics. The Mayo Clinic indicates that stretching out cold muscles could lead to pulls and tears.
  
  
• 2). Coordinate your stretch routine by dedicating more time to the particular muscles that you plan to target that session. Prepare to hold each stretch for 20 to 30 seconds and spend 10 minutes on stretching exercises.
  
  
• 3). Touch your toes from either a standing or pike position to stretch your hamstrings. Stretch separate groin muscle fibers by spreading your legs with both hands out front to loosen up your inner thighs.
  
  
• 4). Stretch the upper body by clasping both hands behind your back and elevating up and out at the arms.
  
  

Upper Body

• 1). Approach a chin-up bar that is either part of a gym apparatus, or installed in your door frame at home. Use the equipment to complete sets of pull-ups and chin-ups. Vary your grips between wide, close, overhand and underhand to isolate different muscles.
  
  
• 2). Perform sets of push-ups on the floor to work your chest, triceps and shoulders. Place your hands together for a "diamond" grip, which places more strain upon the triceps. Use a wide grip, and even try plyometric push-ups for more of a challenge. You will actually push your body into the air for plyometric push-ups.
  
  
• 3). Use two parallel bars to complete repetitions of dips for more chest and triceps work. Lower the body towards the point where your upper arms are parallel to the ground.
  
  
• 4). Finish your upper body work with sit-ups and crunches to build strong abdominal muscles.
  
  

Lower Body

• 1). Lean up against a wall and take a seat upon a virtual chair for the wall-sit. Hold the position until your legs start to buckle to build strength.
  
  
• 2). Step out into the center of the floor for plyometric squats. You will squat down into a position similar to the wall-sit, before exploding upwards into a jump.
  
  
• 3). Complete calf raises on steps by flexing at the ankles to raise and lower your body.