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5-Day Home Calisthenics Program

A complete bodyweight program you can do anywhere, five days a week — no equipment needed! Build real strength, improve your body control, and feel more athletic with every session.

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Created by

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Workout Breakdown

Warm-Up

1

Jumping Jacks

1 set × 60s

2

Arm Circle

1 set × 10 reps

3

Hip Circle

1 set × 10 reps

4

Leg Swing

1 set × 10 reps

5

Inchworm

1 set × 5 reps

Push — Chest & Triceps

4 circuits
1

Push-Up

1 set × 12 reps

2

Push-Up (Diamond)

1 set × 8 reps

3

Push-Up (Wide)

1 set × 10 reps

3 circuits
1

Pike Push-Up

1 set × 10 reps

2

Dip (Triceps)

1 set × 12 reps

Pull — Back & Biceps

4 circuits
1

Superman Hold

1 set × 30s

2

Reverse Snow Angel

1 set × 12 reps

1

Doorframe Row

3 sets × 12 reps, 12 reps, 12 reps

Legs & Glutes

4 circuits
1

Bodyweight Squat

1 set × 15 reps

2

Reverse Lunge

1 set × 10 reps

3

Glute Bridge - Barbell

1 set × 15 reps

3 circuits
1

Jump Squat

1 set × 10 reps

2

Wall Sit

1 set × 30s

Core

3 circuits
1

Plank

1 set × 40s

2

Bicycle Crunch

1 set × 20 reps

3

Leg Raise

1 set × 12 reps

4

Mountain Climber

1 set × 30s

Cool Down

1

Child's Pose

1 set × 45s

2

Seated Hamstring Stretch

1 set × 30s

3

Pigeon Pose

1 set × 30s

4

Chest Opener Stretch

1 set × 30s

5

Lying Spinal Twist

1 set × 30s

5-Day Home Calisthenics Program - Bodyweight Fitness | Bodyweight Fitness