You can opt for an additional mobility day, a cardio and core only day, or a third upper body day. Thursday: push, pull, core, run or cycle again. Just do five minutes of cycling followed by five minutes of stretching or foam rolling for 45-60 minutes. This one is life changing for both longevity and overall fitness performance. This is a great way to add a day of recovery but also combine more cycling and stretching than normal. Tuesday: Run or bike mixed with leg PT (squats, lunges, heel raises, jumps, hills or stairs) Monday: Push, pull, core, run, bike, and/or swim (chin-ups, push-ups, dips, core variety, and cardio) I typically do two types of split routines for high-rep calisthenics and to increase weekly mileage gain: Upper/lower division I also like the harder cardio options you use on your leg days like hills, stairs, or running in the stands. Sore joints and declining performance usually follow a high-volume routine of daily calisthenics. When you’re doing workouts that accumulate a higher number of repetitions, you need to rest those muscle groups, just like you would on strength training days. The good news is that you’re not doing calisthenics every day with the same exercises on consecutive days. This way, you can give your entire upper body a “day off” if you train your legs, core, and cardio on the days between upper body days.

Just add the dumbbell movements of the shoulders to the upper body tag. In the typical “bro” lifting split, it’s common to do legs and shoulders on the same day, but that’s not necessary in calisthenics since so many of the upper body movements work the shoulders (chin-ups, dips, push-ups, plank, bear crawls, etc.). If there are any changes I would recommend keeping the shoulders on your upper body tag. The system you use is more of a push/pull/leg split routine. keep doing it If you’re just starting out and have only been doing it for a week or two, be patient and see if you get the results you want. My main question for you is, “Is this current plan working for you?” If so, great. There are so many ways to arrange your calisthenics, weights, and cardio options you could fill a book and yet only address a small percentage of the types of split routines and workouts you can do with calisthenics and a couple of dumbbells. How would you structure calisthenics and cardio? Bobbyīobby, that’s a good system.

Tuesday I do squats, lunges, shoulders, and walk and run up and down hills and stairs. Here’s how I break up my week: Monday I do pushups, dips, abs, and some cycling. I only have some dumbbells, a pull up/dip bar and a bike. I’ve started doing calisthenics and cardio while not having my normal weight room options this summer. Here’s a question from a young man who is losing weight, getting in shape, and wants to do a useful split routine using only calisthenics. If you use these requirements to create your own workout plan and see the results you want, then you’ve found what works for you.

My advice is to do a split routine that works with your skills, goals, equipment, facilities, time per day, and days per week. Finding structure for your workout will make all the difference.

Daily cardio workout routine