What calisthenics is, why it works, and an 8-week plan to start at home with your bodyweight — no bars, no gym.
8-week calisthenics starter
Weeks 1-4: squat 3×15, incline push-up 3×10, inverted row 3×8, glute bridge 3×15, plank 3×30s.
Weeks 5-8: bulgarian split 3×10, full push-up 4×8, deeper row 3×10, single-leg bridge 3×10, side plank 2×30s, hollow body 3×20s.
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