Calisthenics Beginner Routine - Full Body Workout

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Workout:
Chin ups
Dips
Australian Pull ups
Push ups
Plank/Side plank
Oneleg dragon flag
Reverse Lunges

Exercises alternatives:
Chin ups - Chin up negatives, Assisted chin ups(band/partner/box)
Dips - Dip negatives, assisted dips, push ups, incline push ups
Australian Pull ups - Adjust feet position
Push ups - Incline push ups, negatives, push ups on knees
Onearm Plank/Side plank - Plank/side plank
Oneleg dragon flag - negatives/tuck dragon flag/ab wheel rollouts
Reverse Lunges

Basic information:
You can start with 2 sets of each exercise then increase up to 4
Rest time atleast 90 seconds
Perform it 2/3/4 times a week (atleast 1 rest day between each workout)
80/90% of your max reps in set (RPE8/9)

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Video by: Jakub Norek
@jakubnorek


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