Welcome to the exciting world of calisthenics! If you're new to this form of exercise, you've come to the right place. Calisthenics is a fantastic way to build strength, flexibility, and endurance using your body weight as resistance. Our beginner-friendly calisthenics workout plan will guide you through essential exercises, helping you to get started on your fitness journey.
:note: Always consult a fitness professional before starting any new workout plan.
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedThe core is the foundation of all movements in calisthenics. A strong core not only helps you perform exercises more effectively but also protects your back and enhances your posture.
| Exercise | Sets | Reps/Duration (Seconds) | Instructions |
|---|---|---|---|
| Plank | 3 | 30-60 | Keep your body straight and hold the plank position. |
| Russian Twists | 3 | 15 each side | Sit on the floor, lean back, and twist your torso while holding a weight or your hands together. |
| Bicycle Crunches | 3 | 12 each side | Lie on your back, bring your knee towards your opposite elbow while keeping your hands behind your head. |
Push movements primarily target the chest, shoulders, and triceps. These exercises are essential for upper body strength and are foundational elements in calisthenics.
| Exercise | Sets | Reps/Duration (Seconds) | Instructions |
|---|---|---|---|
| Push-Ups | 3 | 10-15 | Keep your body straight and lower yourself down, then push back up. |
| Pike Push-Ups | 3 | 10-12 | Get into a pike position and perform a push-up focusing on your shoulders. |
| Tricep Dips | 3 | 10-12 | Use parallel bars or the edge of a bench, lower yourself down and then push back up focusing on your triceps. |
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedPull movements target your back, biceps, and forearms. These exercises complement push movements and are crucial for a balanced physique.
| Exercise | Sets | Reps/Duration (Seconds) | Instructions |
|---|---|---|---|
| Pull-Ups | 3 | 5-8 | Hang from a bar and pull yourself up until your chin is above the bar. |
| Body Rows | 3 | 8-10 | Use a low bar or TRX straps, keep your body straight and pull yourself up to the bar. |
| Hanging Leg Raise | 3 | 8-10 | Hang from a bar and raise your legs up to waist height or higher. |
This beginner calisthenics workout plan is just a starting point. As you get more comfortable, you can increase the sets, reps, and difficulty of each exercise. Remember, consistency is key to seeing progress. If you're looking to take your fitness journey to the next level with a tailored workout plan based on your preferences, consider upgrading to our Pro plan.
Happy Training!