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Beginner Calisthenics Foundation

Build real strength using just your bodyweight! This beginner-friendly routine hits every major muscle group and will leave you feeling stronger and more confident with every session.

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Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 30s

Arm Circle

1 set × 20s

Hip Circle

1 set × 20s

Leg Swing

1 set × 10 reps

Inchworm

1 set × 5 reps

Main Workout

Bodyweight Squat

3 sets × 12 reps, 12 reps, 12 reps

Push-Up (Incline)

3 sets × 10 reps, 10 reps, 10 reps

Reverse Lunge

3 sets × 8 reps, 8 reps, 8 reps

Pike Push-Up

3 sets × 8 reps, 8 reps, 8 reps

Glute Bridge

3 sets × 12 reps, 12 reps, 12 reps

3 circuits

Plank

1 set × 20s

Dead Bug

1 set × 8 reps

Cool Down

Child's Pose

1 set × 30s

Seated Hamstring Stretch

1 set × 25s

Chest Opener Stretch

1 set × 25s

Hip Flexor Stretch

1 set × 25s

Seated Spinal Twist Stretch

1 set × 25s