Rotina Semanal Completa para Iniciantes na Calistenia (Para Corpo Inteiro)

Introduction

This tutorial provides a comprehensive weekly routine for beginners in calisthenics, focusing on full-body workouts. Designed for those new to this fitness approach, it guides you through each day's exercises and essential tips for effective training.

Step 1: Understand the Routine Structure

• The routine is spread over a week, with specific exercises assigned to each day.
• It's designed to engage all major muscle groups through a variety of movements.

Step 2: Sunday Workout

• Start your week with a full-body workout.
• Focus on the following exercises:
  • Push-ups
  • Bodyweight squats
  • Planks
• Aim for 3 sets of 10-15 repetitions for each exercise.
• Take a short rest (30-60 seconds) between sets.

Step 3: Learn About Series

• In calisthenics, "series" refers to a set of repetitions performed consecutively.
• For beginners, aim for 3 series for each exercise.
• Ensure proper form to maximize effectiveness and prevent injury.

Step 4: Monday Workout

• Focus on upper body strength:
  • Pull-ups or assisted pull-ups
  • Dips (using parallel bars or a sturdy surface)
• Perform 3 sets of 5-10 repetitions.
• Incorporate stretching for flexibility post-workout.

Step 5: Tuesday Workout

• Emphasize core stability:
  • Hollow holds
  • Russian twists
  • Leg raises
• Complete 3 sets of 10-15 repetitions.
• Include a cooldown with light stretching.

Step 6: Midweek Check-in

• Wednesday can be a rest day or light activity (like walking or yoga).
• Listen to your body; if you're feeling sore, opt for recovery instead of a workout.

Step 7: Thursday Workout

• Return to full-body movements:
  • Burpees
  • Mountain climbers
• Aim for 3 sets of 10-15 repetitions, focusing on speed and form.

Step 8: Friday Workout

• Target lower body strength:
  • Lunges (forward and backward)
  • Glute bridges
• Perform 3 sets of 10-15 repetitions for each exercise.

Step 9: Saturday Recovery

• Use this day for active recovery.
• Engage in light activities like stretching, yoga, or a brisk walk.
• Focus on hydration and nutrition to prepare for the next week.

Conclusion

This weekly calisthenics routine is structured to help beginners build strength and endurance effectively. Remember to listen to your body and adjust the intensity as needed. As you progress, consider adding more exercises or increasing the number of sets and repetitions to continue challenging yourself. Enjoy your fitness journey!