Calisthenics workout routine, opinions?

[Shadowfire71]

Monday: chinups 5 sets, 3 mins rest per set 2k run
Tuesday: Dips 5 sets, 3 mins rest per set 30 mins swim
Wednesday: box jumps 5 sets, 3 mins rest per set
Thursday: same as monday 5k + run
Friday: same as Tuesday without swimming
Saturday: parkrun
Sunday: rest

Im holding out until im sixteen when i can go gym and lift weights

[FrancisSoyer]

You forgot to warm up (jumping jacks) and stretch.

[grifith234]

Monday: chinups 5 sets, 3 mins rest per set 2k run
Tuesday: Dips 5 sets, 3 mins rest per set 30 mins swim
Wednesday: box jumps 5 sets, 3 mins rest per set
Thursday: same as monday 5k + run
Friday: same as Tuesday without swimming
Saturday: parkrun
Sunday: rest

Im holding out until im sixteen when i can go gym and lift weights

You can do alot more than that can't you? What's your fitness level.

Just try to do as many pushups, pullups, squats as you can every day, go to failure on each. Maybe add some core/abs work as well. If you aren't very fit add in some rest days. Run/jog/swim 2 times a week (total) for 30minutes would be ok (maybe an hour if swimming?). You are running and swimming too much, is your goal to build muscle? Then focus on the calisthenics movements and add movement variations when you start getting stronger.

Also get some weights if you can for your arms/shoulders, and will let you add more movement patterns

(Be careful with doing too many pushups btw, when I was doing too many I started getting tennis elbow, fixed it easily though).

[FrancisSoyer]

At your age you should be doing 30 push-ups and 30 sit-ups.
3 sets of 10. Skip rope for 15 minutes and you’re done.
Anything more is excessive and could lead to injury.
Drink milk, A glass at bed time.

[Shadowfire71]

[QUOTE=grifith234;1674628713]You can do alot more than that can't you? What's your fitness level.

Just try to do as many pushups, pullups, squats as you can every day, go to failure on each. Maybe add some core/abs work as well. If you aren't very fit add in some rest days. Run/jog/swim 2 times a week (total) for 30minutes would be ok (maybe an hour if swimming?). You are running and swimming too much, is your goal to build muscle? Then focus on the calisthenics movements and add movement variations when you start getting stronger.

Also get some weights if you can for your arms/shoulders, and will let you add more movement patterns

(Be careful with doing too many pushups btw, when I was doing too many I started getting tennis elbow, fixed it easily though).[/QUOTE


Ok heres my new routine -
Monday: upper - Chinups 4 sets 2 mins rest per set
Rows 3 sets 2 mins rest per set
Dips 4 sets 2 mins rest per set
Pressups 4 sets 2 mins rest per set
Tuesday: lower and cardio: rowing 10 - 15 mins
Pistol squats 4 sets 2 mins rest per set
Bodyweight squats to faliure
Single leg calf raises to faliure
Wednesday: rest ( rugby training)

Thursday: Upper ( same as monday)

Friday : Lower ( same as tuesday)

Saturday: rest ( triathlon training)
Sunday: rest ( rugby training)

Im eating a lot too - should i be using protein powder?