Calisthenics - dein erster Tag im Park, so fängst du an 💪🏼 #abs #fitness

Want to get started with calisthenics but don't know what to train at the calisthenics park? In this video, I'll show you a simple beginner's workout plan that you can start with right away. Whether you can't even do a pull-up yet or are just starting out with bodyweight training, this workout will train the most important fundamentals: pulling, pushing, legs, and core. Have fun training! 💪 📲 Instagram: @jan.moves 🤸 Learn handstands: handstand-training.com ⸻ Beginner Calisthenics Workout Warm-up 30 sec. jumping jacks shoulder circles 30 sec. plank Workout (3 rounds) 1. Dead Hang – 20–60 sec. 2. Australian Pull-Ups – 8–12 reps 3. Push-ups (suitable variation) – 8–15 reps 4. Squats – 15–20 reps 5. Seated Straddle Leg Raises – 8–12 per side 6. Mountain Climbers – 10–15 per side 7. Hanging Knee Raises / Leg Raises – 8–12 reps Rest: 60–90 sec. between exercises Training frequency: 2–3 times per Week The biggest mistake at the beginning isn't that you can't do the difficult skills yet – it's that you don't start at all. Focus on the basics, get stronger week by week, and your first pull-ups, dips, and skills will come much faster than you think. 💪🔥