{"id":65647,"date":"2024-09-25T15:38:47","date_gmt":"2024-09-25T15:38:47","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=65647"},"modified":"2024-12-27T20:04:42","modified_gmt":"2024-12-27T20:04:42","slug":"calisthenics-weekly-routine","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/","title":{"rendered":"Calisthenics Weekly Routine: Fuel Your Body for Improved Performance"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#What_is_the_Calisthenics_Weekly_Routine\" >What is the Calisthenics Weekly Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#How_to_Monitor_Exercise_Intensity_During_Weekly_Calisthenics_Routine\" >How to Monitor Exercise Intensity During Weekly Calisthenics Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#What_Is_a_Good_Schedule_for_Calisthenics\" >What Is a Good Schedule for Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#Week_1\" >Week 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#Week_2\" >Week 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#Week_3\" >Week 3<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#Why_Should_You_Adhere_to_Your_Calisthenics_Weekly_Routine\" >Why Should You Adhere to Your Calisthenics Weekly Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#How_to_Plan_Your_Calisthenics_Weekly_Routine_Correctly\" >How to Plan Your Calisthenics Weekly Routine Correctly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#Does_Calisthenics_Weekly_Routine_Need_Rest_Days\" >Does Calisthenics Weekly Routine Need Rest Days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#Should_I_Do_Calisthenics_in_the_Morning_or_Evening\" >Should I Do Calisthenics in the Morning or Evening?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#Is_calisthenics_enough_to_stay_fit\" >Is calisthenics enough to stay fit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#Is_it_reasonable_to_do_calisthenics_once_a_week\" >Is it reasonable to do calisthenics once a week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#Is_calisthenics_better_than_gym\" >Is calisthenics better than gym?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#Are_100_pushups_a_day_terrible\" >Are 100 pushups a day terrible?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#Summary\" >Summary<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Do you wish to build those gains but don\u2019t have time to hit the gym? It\u2019s a common misconception that you need fancy equipment to build strength. You can achieve impressive gains from the comfort of your home with a structured calisthenics weekly routine.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Weekly_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics is the art of mastering bodyweight exercises to build strength, flexibility, and a physique that turns heads. Whether you\u2019re a seasoned athlete or a beginner, calisthenics can help you get and stay strong. But where do you start? How do you design a calisthenics workout plan that pushes your limits without risking injury?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Join us as we uncover some interesting tips about this regimen.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_the_Calisthenics_Weekly_Routine\"><\/span><strong>What is the Calisthenics Weekly Routine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The calisthenics weekly routine is a structured workout plan designed to target all the major muscle groups in your body. It is a comprehensive program that uses bodyweight exercises to improve strength, endurance, and flexibility <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\"><span style=\"font-weight: 400;\">(1).<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">While there isn\u2019t one universal routine, here\u2019s a sample training structure to give you an idea:<\/span><\/p>\n<p style=\"text-align: left;\"><strong>Monday<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up:<\/b><span style=\"font-weight: 400;\"> Dynamic stretches, light cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower Body:<\/b><span style=\"font-weight: 400;\"> Squats, lunges, calf raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core:<\/b><span style=\"font-weight: 400;\"> Plank variations, leg raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cool-down:<\/b><span style=\"font-weight: 400;\"> Static stretches<\/span><\/li>\n<\/ul>\n<p style=\"text-align: left;\"><strong>Tuesday<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up:<\/b><span style=\"font-weight: 400;\"> Dynamic stretches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper Body:<\/b><span style=\"font-weight: 400;\"> Push-ups, dips, pull-ups (or assisted variations)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core:<\/b><span style=\"font-weight: 400;\"> Russian twists, bicycle crunches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cool-down:<\/b><span style=\"font-weight: 400;\"> Static stretches<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Weekly_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-63091 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/2-10-1024x576.png\" alt=\"calisthenics weekly routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/2-10.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/2-10-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/2-10.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/2-10-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<p style=\"text-align: left;\"><strong>Wednesday<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Active recovery or rest<\/span><\/p>\n<p style=\"text-align: left;\"><strong>Thursday<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up:<\/b><span style=\"font-weight: 400;\"> Dynamic stretches, light cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Full Body:<\/b><span style=\"font-weight: 400;\"> Burpees, mountain climbers, jumping jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core:<\/b><span style=\"font-weight: 400;\"> Side plank variations, flutter kicks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cool-down:<\/b><span style=\"font-weight: 400;\"> Static stretches<\/span><\/li>\n<\/ul>\n<p style=\"text-align: left;\"><strong>Friday<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up:<\/b><span style=\"font-weight: 400;\"> Dynamic stretches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Skill Work:<\/b><span style=\"font-weight: 400;\"> Modified handstands, L-sits, other progressions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexibility\/Cool-down:<\/b><span style=\"font-weight: 400;\"> Deep stretches for all major muscle groups<\/span><\/li>\n<\/ul>\n<p style=\"text-align: left;\"><strong>Weekend<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Active recovery or rest<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Weekly_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-64725 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/5-8-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/5-8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/5-8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/5-8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/5-8-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Monitor_Exercise_Intensity_During_Weekly_Calisthenics_Routine\"><\/span><strong>How to Monitor Exercise Intensity During Weekly Calisthenics Routine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For most of the exercises in the weekly <a href=\"https:\/\/betterme.world\/articles\/calisthenics-routine-beginner\/\">calisthenics routine<\/a>, performing 3 sets of each exercise is typically a good starting point. Use the modified Rate of Perceived Exertion (RPE) scale to monitor your exercise intensity <\/span><a href=\"https:\/\/www.ajol.info\/index.php\/sasma\/article\/view\/31891\"><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">(2).<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The standard RPE scale uses numbers from 6 to 20, with 6 being super easy and 20 feeling impossible. But let&#8217;s face it, that\u2019s confusing!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To simplify, we use a scale of 0 to 10 instead. Zero means you are giving no effort (such as sitting on your couch), while 10 means you are at maximal effort and can&#8217;t do any more. As a beginner, it is recommended to keep your intensity moderate, with the majority of your workout being in the 4-6\/10 range on the scale and the final couple of reps in the final set being a bit higher.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Weekly_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-62934 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/26-1024x576.png\" alt=\"Calisthenics weekly routine for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/26.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/26-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/26.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/26-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Good_Schedule_for_Calisthenics\"><\/span><strong>What Is a Good Schedule for Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good calisthenics workout plan balances exercise days with rest days, to allow your body to get stronger and recover at the same time. Here is an example of a 6-week calisthenics workout routine for the beginners:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_1\"><\/span><strong>Week 1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Day 1<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Start your weekly calisthenics routine with a dynamic warm-up of 5-10 minutes of light cardio exercises, such as jumping jacks or jogging in place. This will prepare your muscles and joints for the workout ahead.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bodyweight Squats:<\/b><span style=\"font-weight: 400;\"> Perform 3 sets of 15 repetitions, using proper form. If you need assistance, consult our squat mobility routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push-ups:<\/b><span style=\"font-weight: 400;\"> Aim for 3 sets of 10 repetitions. If you need modifications, refer to our push-up progression guide.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Inverted Rows:<\/b><span style=\"font-weight: 400;\"> 3 sets of 6 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance Band Tricep Extensions:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance Band Bicep Curls:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plank:<\/b><span style=\"font-weight: 400;\"> Hold for 15-30 seconds, engaging your abdominal muscles.<\/span><\/li>\n<\/ul>\n<p><b>Day 2<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Kick off your workout with 5-10 minutes of light cardio to get your blood flowing, like jumping jacks or jogging on the spot.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-ups:<\/b><span style=\"font-weight: 400;\"> Complete 3 sets of 5 repetitions to work your back and biceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance band shoulder press:<\/b><span style=\"font-weight: 400;\"> Perform 3 sets of 10 repetitions to strengthen your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dips:<\/b><span style=\"font-weight: 400;\"> Do 3 sets of 10 repetitions to engage your triceps and chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunges:<\/b><span style=\"font-weight: 400;\"> Complete 3 sets of 10 repetitions per leg to target your quads, hamstrings, and glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance band leg curls:<\/b><span style=\"font-weight: 400;\"> Do 3 sets of 10 repetitions to work your hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Side plank:<\/b><span style=\"font-weight: 400;\"> Hold for 15-30 seconds on each side to challenge your core stability.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more: <\/strong><a href=\"https:\/\/betterme.world\/articles\/what-does-calisthenics-do-to-your-body\/\">\u00a0What Does Calisthenics Do To Your Body: A Blow-By-Blow Explanation<\/a><\/em><\/p>\n<p><b>Day 3<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Get your heart rate and muscles warm with 5-10 minutes of light cardio, like jumping jacks or jogging in place.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jump squats:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 reps to power up your legs and glutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Diamond push-ups:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8 reps to hit your triceps hard<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance Band Pull-Apart:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 reps to strengthen your back and improve posture<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lateral raises:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 reps to build those shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chest flys:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 reps to sculpt your chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Superman holds:<\/b><span style=\"font-weight: 400;\"> Hold for 30 seconds to strengthen your lower back and improve posture.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Weekly_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-62132 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/7-1-1-1024x576.png\" alt=\"calisthenics weekly routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/7-1-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/7-1-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/7-1-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/7-1-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/7-1-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_2\"><\/span><strong>Week 2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Day 1<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Begin your weekly calisthenics routine by priming your body with a 5-10 minute light cardio warm-up, like jumping jacks or jogging on the spot.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bulgarian split squats:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 repetitions per leg to build strength and balance in your lower body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Decline push-ups:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 repetitions to challenge your chest and triceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance Band Pull-Downs:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 repetitions to work your back muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hammer Curls:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 repetitions to strengthen your biceps and forearms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overhead Tricep Extensions:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 repetitions to target your triceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plank with leg lifts:<\/b><span style=\"font-weight: 400;\"> Hold a plank position and lift one leg at a time for 15-30 seconds total to engage your abs and hip extensors.<\/span><\/li>\n<\/ul>\n<p><b>Day 2<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Prepare your body with a 5-10 minute warm-up of light cardio exercises, like jumping jacks or jogging in place.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-ups:<\/b><span style=\"font-weight: 400;\"> Perform 3 sets of 6 repetitions to strengthen your back and biceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Narrow Hand Push-Ups:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8 repetitions to focus on your triceps and anterior deltoids.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jump lunges:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 repetitions per leg to build explosive power and challenge your balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance Band Front Raises:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 repetitions to target your anterior deltoids.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leg press:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 repetitions to engage your quads and glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Side plank with leg lifts:<\/b><span style=\"font-weight: 400;\"> Hold a side plank position on each side for 15-30 seconds, adding leg lifts to increase the intensity.<\/span><\/li>\n<\/ul>\n<p><b>Day 3<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Begin your calisthenics session with a dynamic warm-up consisting of 5-10 minutes of light cardio exercises, such as jumping jacks or jogging in place.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wide grip push-ups: <\/b><span style=\"font-weight: 400;\">3 sets of 10 repetitions to emphasize your chest muscles and shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wall sit: <\/b><span style=\"font-weight: 400;\">Hold for 30 seconds, engaging your quads and core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance Band Chest Press:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 repetitions to strengthen your chest muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reverse Flys:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 repetitions to engage your rear deltoids and upper back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Curls:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 repetitions to target your biceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bridge hold: <\/b><span style=\"font-weight: 400;\">Hold for 30 seconds, activating your glutes and core.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Weekly_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-61684 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4-1024x576.png\" alt=\"Calisthenics workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_3\"><\/span><strong>Week 3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Day 1<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Begin your weekly calisthenics routine with a dynamic 5-10 minute warm-up of light cardio exercises, such as jumping jacks or jogging in place.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squats with a pause at the bottom:<\/b><span style=\"font-weight: 400;\"> Perform 3 sets of 10 repetitions, pausing at the bottom of each squat for a few seconds to increase intensity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Diamond push-ups:<\/b><span style=\"font-weight: 400;\"> Do 3 sets of 10 repetitions to engage your triceps and chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-ups with isometric hold at top:<\/b><span style=\"font-weight: 400;\"> Perform 3 sets of 5 repetitions, holding at the top of each rep for a few seconds to increase muscle engagement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bulgarian split squats with jump and pulse:<\/b><span style=\"font-weight: 400;\"> Perform 3 sets of 10 repetitions on each leg, adding a jump at the top and a pulse at the bottom to challenge your balance and power.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance Band Lateral Raises with Slow Eccentric:<\/b><span style=\"font-weight: 400;\"> Complete 3 sets of 10 repetitions, focusing on slowly lowering the band back down for each repetition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plank with hip drop:<\/b><span style=\"font-weight: 400;\"> Hold a plank position and slowly drop your hips to each side for 30 seconds, engaging your obliques and core.<\/span><\/li>\n<\/ul>\n<p><b>Day 2<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Begin by activating your muscles with a 5-10 minute warm-up of light cardio exercises such as jumping jacks or jogging in place.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plyometric Lunges with a Jump:<\/b><span style=\"font-weight: 400;\"> Perform 3 sets of 10 repetitions on each leg, adding a jump at the top of each lunge to increase power and explosiveness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-Ups with Slow Eccentric:<\/b><span style=\"font-weight: 400;\"> Perform 3 sets of 5 repetitions, focusing on slowly lowering yourself back down for each repetition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance Band Push-Ups with a Pause at the Bottom:<\/b><span style=\"font-weight: 400;\"> Do 3 sets of 8 repetitions, pausing for a moment at the bottom of each push-up to increase intensity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Single Leg Deadlift:<\/b><span style=\"font-weight: 400;\"> Do 3 sets of 10 repetitions on each leg to improve balance and stability while working your hamstrings and glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Side Plank with Leg Lift and Knee Pulse:<\/b><span style=\"font-weight: 400;\"> Hold a side plank position on each side for 30 seconds, adding leg lifts and knee pulses to engage your obliques and hip flexors.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Weekly_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-59738 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Is-30-Minutes-Of-Exercise-Enough-For-Weight-Loss_-1024x576.png\" alt=\"Calisthenics workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Is-30-Minutes-Of-Exercise-Enough-For-Weight-Loss_.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Is-30-Minutes-Of-Exercise-Enough-For-Weight-Loss_-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Is-30-Minutes-Of-Exercise-Enough-For-Weight-Loss_.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Is-30-Minutes-Of-Exercise-Enough-For-Weight-Loss_-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><b>Day 3<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Begin by activating your body by having a 5-10 minute warm-up of light <a href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/\">cardio exercises<\/a>, such as jacks or jogging on the spot.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plyometric Push-Ups:<\/b><span style=\"font-weight: 400;\"> Do 3 sets of 10 repetitions, pushing yourself up explosively from the ground to increase power and intensity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wall Sit with Heel Lift:<\/b><span style=\"font-weight: 400;\"> Hold a wall sit for 30 seconds, adding heel lifts to increase the challenge and engage your calves.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance Band Pull-Apart with Slow Eccentric:<\/b><span style=\"font-weight: 400;\"> Do 3 sets of 10 repetitions, focusing on slowly returning to the starting position for each repetition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance Band Chest Flys with an Isometric Hold at the Top<\/b><span style=\"font-weight: 400;\">: Complete 3 sets of 10 repetitions, holding the contraction at the top of each rep for a few seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hammer curls:<\/b><span style=\"font-weight: 400;\"> Perform 3 sets of 10 repetitions to target your biceps and forearms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plank with reach:<\/b><span style=\"font-weight: 400;\"> Hold a plank position for 30 seconds while alternating reaching forward with each arm.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember, a <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-beginners-at-home\/\">calisthenics workout plan for beginners at home<\/a> should include exercises that target all the desired muscle groups. Identify one or two exercises for each muscle group, including the back, chest, shoulders, and lower body. As you become stronger, your body will need more challenging variations to continue improving. Weekly calisthenics routine is a great way to strengthen the <\/span><span style=\"font-weight: 400;\">body.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe: Health Coaching app\u2014all at your fingertips, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Weekly_Routine\" target=\"_blank\" rel=\"noopener\">start transforming your life now!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Should_You_Adhere_to_Your_Calisthenics_Weekly_Routine\"><\/span><strong>Why Should You Adhere to Your Calisthenics Weekly Routine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Staying consistent with your weekly calisthenics routine is crucial for achieving long-term success. Whether you\u2019re a beginner or an experienced athlete, integrating calisthenics into your fitness regimen can lead to fantastic results only when you give it the opportunity to. Without consistency, progressive overload, and adequate rest and recovery, it will be challenging to reach your full potential.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Plan_Your_Calisthenics_Weekly_Routine_Correctly\"><\/span><strong>How to Plan Your Calisthenics Weekly Routine Correctly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some tips that could help you to create a well-rounded calisthenics routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assessing your fitness levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deciding your fitness goals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Creating an environment that allows doing workouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crafting a comprehensive training plan<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Applying progressive overload<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Even though these tips help create a weekly calisthenics routine, you should consult a registered trainer before starting, especially if you are a senior or have a prior medical condition. Progress slowly while building sufficient strength, as this helps to avoid injuries.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Weekly_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-60905 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Do-You-Lose-Muscle-When-Fasting-1024x576.png\" alt=\"Calisthenics weekly routine at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Do-You-Lose-Muscle-When-Fasting.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Do-You-Lose-Muscle-When-Fasting-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Do-You-Lose-Muscle-When-Fasting.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Do-You-Lose-Muscle-When-Fasting-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Calisthenics_Weekly_Routine_Need_Rest_Days\"><\/span><strong>Does Calisthenics Weekly Routine Need Rest Days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Don\u2019t consider rest as an enemy when creating your weekly calisthenics routine schedule. Some people mistakenly think they can exercise daily and make progress, but often delays progress because you are not allowing your body time to adequately recover. It is important to remember that adaptations occur during rest periods, not during your workouts. By slowing your body\u2019s ability to recover, you slow your ability to improve.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Common signs of overtraining syndrome include fatigue, decreased performance, irritability, excessive and persistent soreness, sleep and appetite changes, increased anxiety, and more. If you notice these symptoms creeping into your life as you increase training frequency or intensity, back off a bit to allow your body the chance to recover.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/daily-calisthenics-routine\/\">Setting Up a Daily Calisthenics Routine That Works<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_I_Do_Calisthenics_in_the_Morning_or_Evening\"><\/span><strong>Should I Do Calisthenics in the Morning or Evening?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best time to workout is the time that fits best into your schedule. Although there is some research suggesting that late afternoon or evening training may lead to greater muscle growth and strength gains compared to morning training, this is far from set in stone and more research is needed.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Weekly_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-65508 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/5-2-1024x576.png\" alt=\"weekly calisthenics routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/5-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/5-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/5-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/5-2-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_calisthenics_enough_to_stay_fit\"><\/span><strong>Is calisthenics enough to stay fit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, calisthenics can even replace the gym if you\u2019d like it to, which is great news for those looking to save on time and budget. With calisthenics, you can build strength, gain muscle, and become more active. Calisthenics training contains movements to target every muscle group, helping you build a well-rounded, athletic physique with balanced strength and agility.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_reasonable_to_do_calisthenics_once_a_week\"><\/span><strong>Is it reasonable to do calisthenics once a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Exercising one time per week is certainly better than not exercising at all, and you can still receive some positive benefits from a single training session each week! However, to see significant results you will probably need to be a bit more consistent than that. Aim for 2-5 training days per week if possible.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_calisthenics_better_than_gym\"><\/span><strong>Is calisthenics better than gym?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Whether calisthenics or traditional weight training is \u201cbetter\u201d depends on your goals and preferences. If the price of a gym membership is not feasible, you have no gyms nearby, or you simply do not enjoy the gym environment, then calisthenics will be better for you because you are more likely to enjoy it and stick with it. On the other hand, traditional weight training offers more exercise options due to the ability to use free weights, cables, machines, and a variety of other equipment, in addition to performing calisthenic exercises to enhance or supplement your training. Progressive overload is typically easier to achieve with weight training because you can very gradually and incrementally add resistance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is not a single right answer to the question. Both options can produce excellent results, so it just comes down to what you prefer. Many people incorporate some of both into their strength training routine!<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_100_pushups_a_day_terrible\"><\/span><strong>Are 100 pushups a day terrible?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While doing 100 push-ups daily can boost upper body strength and endurance, it might not be the most sustainable approach. This intense routine could lead to overuse injuries, muscle imbalances, and a plateau in your progress.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Weekly_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-women-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Summary\"><\/span><strong>Summary<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A calisthenics weekly routine can keep you on track and help you get in shape. Apart from the physical rewards, you may also experience significant improvements in how you feel. As with all workout routines, you should try to increase the volume and intensity of your training progressively. You should increase the sets\/reps, perform more challenging exercise variations, vary your training structure, change training tempo, or some combination of these options. And let us not overlook the importance of rest during the weekly sessions. If you are a newbie and don\u2019t quite know how to create a well-rounded calisthenics plan, get assistance from a registered trainer or seek online help from certified platforms.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you wish to build those gains but don\u2019t have time to hit the gym? It\u2019s a common misconception that you need fancy equipment to build strength. You can achieve impressive gains from the comfort of your home with a structured calisthenics weekly routine. Calisthenics is the art of mastering bodyweight exercises to build strength, [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":65649,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[177,221],"class_list":["post-65647","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calisthenics Weekly Routine: Fuel Your Body for Improved Performance - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 CALISTHENICS WEEKLY ROUTINE \u27a4 can be a game-changer in your fitness regime. Discover more insights and structured plans to boost your performance.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calisthenics Weekly Routine: Fuel Your Body for Improved Performance\" \/>\n<meta property=\"og:description\" content=\"\u2605 CALISTHENICS WEEKLY ROUTINE \u27a4 can be a game-changer in your fitness regime. Discover more insights and structured plans to boost your performance.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-27T20:04:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Calisthenics_women_10-1-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/4bebac02cf4cfe7f90321b7ab729a072\"},\"headline\":\"Calisthenics Weekly Routine: Fuel Your Body for Improved Performance\",\"dateModified\":\"2024-12-27T20:04:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/\"},\"wordCount\":2141,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Calisthenics_women_10-1.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Do you wish to build those gains but don\u2019t have time to hit the gym? It\u2019s a common misconception that you need fancy equipment to build strength. You can achieve impressive gains from the comfort of your home with a structured calisthenics weekly routine.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Calisthenics is the art of mastering bodyweight exercises to build strength, flexibility, and a physique that turns heads. Whether you\u2019re a seasoned athlete or a beginner, calisthenics can help you get and stay strong. But where do you start? How do you design a calisthenics workout plan that pushes your limits without risking injury?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Join us as we uncover some interesting tips about this regimen.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What is the Calisthenics Weekly Routine?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The calisthenics weekly routine is a structured workout plan designed to target all the major muscle groups in your body. 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Discover more insights and structured plans to boost your performance.","og_url":"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-27T20:04:42+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Calisthenics_women_10-1-1024x576.png","type":"image\/png"}],"author":"Anoshia Riaz, Troy Hurst, PT, DPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Anoshia Riaz, Troy Hurst, PT, DPT","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/"},"author":{"name":"Anoshia Riaz","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/4bebac02cf4cfe7f90321b7ab729a072"},"headline":"Calisthenics Weekly Routine: Fuel Your Body for Improved Performance","dateModified":"2024-12-27T20:04:42+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/"},"wordCount":2141,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Calisthenics_women_10-1.png","articleSection":["Calisthenics","Calisthenics for women"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Do you wish to build those gains but don\u2019t have time to hit the gym? It\u2019s a common misconception that you need fancy equipment to build strength. You can achieve impressive gains from the comfort of your home with a structured calisthenics weekly routine.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Calisthenics is the art of mastering bodyweight exercises to build strength, flexibility, and a physique that turns heads. Whether you\u2019re a seasoned athlete or a beginner, calisthenics can help you get and stay strong. But where do you start? How do you design a calisthenics workout plan that pushes your limits without risking injury?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Join us as we uncover some interesting tips about this regimen.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What is the Calisthenics Weekly Routine?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The calisthenics weekly routine is a structured workout plan designed to target all the major muscle groups in your body. It is a comprehensive program that uses bodyweight exercises to improve strength, endurance, and flexibility <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\"><span style=\"font-weight: 400;\">(1).<\/span><\/a>\r\n\r\n<span style=\"font-weight: 400;\">While there isn\u2019t one universal routine, here\u2019s a sample training structure to give you an idea:<\/span>\r\n<p style=\"text-align: left;\"><strong>Monday<\/strong><\/p>\r\n\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up:<\/b><span style=\"font-weight: 400;\"> Dynamic stretches, light cardio<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower Body:<\/b><span style=\"font-weight: 400;\"> Squats, lunges, calf raises<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core:<\/b><span style=\"font-weight: 400;\"> Plank variations, leg rais ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/","url":"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/","name":"Calisthenics Weekly Routine: Fuel Your Body for Improved Performance - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-weekly-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Calisthenics_women_10-1.png","dateModified":"2024-12-27T20:04:42+00:00","description":"\u2605 CALISTHENICS WEEKLY ROUTINE \u27a4 can be a game-changer in your fitness regime. 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