Calisthenics is a bodyweight training method ideal for beginners because it builds strength, flexibility, and endurance without equipment.[1] Start with simple routines combining foundational movements to steadily increase fitness.
- Day 1: Full Body (No Equipment)
- Plank – 30 seconds
- Squats – 8 reps
- Lunges – 8 reps per leg
- Push-ups – 8 reps
- Leg Raises – 8 reps
- Mountain Climbers – 20 reps per leg
- Pike Push-ups – 8 reps
- Day 2: Upper Body + Bar
- Close-Hand Chin-ups – 7 reps
- Pull-ups (assisted if needed) – 5 reps
- Dips – 6 reps
- Regular Push-ups – 15 reps
- Jump Squats – 9 reps
- Australian Pull-ups – 15 reps
- Day 3: Rest and Recovery
- Active rest: gentle stretching, walking
- Day 4: Lower Body Focus
- Lunges – 10 reps per leg
- Glute Bridges – 15 reps
- Calf Raises – 20 reps
- Day 5: Core Strength
- Sit-ups – 15 reps
- Russian Twists – 20 reps
- Leg Raises – 10 reps
- Day 6: Cardio & Flexibility
- Burpees – 10 reps
- High Knees – 30 seconds
- Static Stretching – 15 minutes
- Day 7: Rest and Reflect
Repeat and progress each week by:
- Increasing repetitions and sets
- Focusing on technique for every movement
- Adding challenging movements (e.g. pull-ups, dips, pike push-ups) as you get stronger
- Listening to your body and adding rest days if sore
Tips for beginners:
- Warm up with dynamic stretches like arm circles, air squats, and torso rotations to prepare muscles and joints.[3]
- Maintain proper form to avoid injuries.[2]
- Emphasize consistency and gradual progression.
- Eat a balanced, protein-rich diet for recovery and muscle growth.[2]
- Enjoy your workouts to build lifelong habits.
This simple calisthenics plan can be done at home, in a park, or at the gym—no equipment required for most moves.[1] As your strength grows over several weeks, you can add advanced exercises like handstand holds, pistol squats, and L-sits for further challenge.[2]