Beginner & Advanced Calisthenics Workout

Beginner Calisthenics Workout:

Warm-up:
1. Jumping Jacks: 3 sets of 20 reps
2. Arm Circles: 2 sets of 15 reps (forward and backward)
3. Bodyweight Squats: 2 sets of 12 reps

Workout:
1. Push-ups: 3 sets of 10 reps
2. Bodyweight Squats: 3 sets of 15 reps
3. Plank: 3 sets of 30 seconds hold
4. Leg Raises: 3 sets of 10 reps

Cool Down:
1. Stretching - Focus on arms, legs, back, and core muscles

Advanced Calisthenics Workout:

Warm-up:
1. Jump Rope: 5 minutes
2. Wrist Rotations: 2 sets of 20 reps
3. Lunges with Torso Twist: 2 sets of 12 reps per side

Workout:
1. Handstand Push-ups: 4 sets of 8 reps
2. Muscle-ups: 4 sets of 6 reps
3. L-sit Hold: 4 sets of 20-30 seconds hold
4. Pistol Squats: 4 sets of 8 reps per leg

Cool Down:
1. Yoga Poses - Focus on flexibility and deep stretches

Remember to listen to your body, maintain proper form, and gradually progress as you get stronger. Enjoy your calisthenics journey!