Are You Looking For A Perfect Calisthenics Workout Plan?

March 15, 2024 / Workout
Are You Looking For A Perfect Calisthenics Workout Plan?

Are you looking to enhance your strength, flexibility, and overall fitness without the need for expensive gym memberships or bulky equipment? Look no further – we have a comprehensive calisthenics workout plan tailored just for you!

Whether you’re a beginner or a seasoned athlete, calisthenics workouts offer a challenging and rewarding way to achieve your fitness goals. Start incorporating these bodyweight exercises into your routine today and unlock your full potential!

What is Calisthenics Training?

Calisthenics, derived from the Greek words “kalos” (beautiful) and “sthenos” (strength), is a form of exercise that uses minimal equipment, relying primarily on body weight resistance. These workouts encompass a variety of movements such as pushing, pulling, squatting, jumping, and core exercises, all performed using your own body weight as resistance. Calisthenics can be practiced virtually anywhere, making it a convenient option for individuals of all fitness levels.

Benefits of Calisthenics Workouts

  1. Cost-effective: No need for expensive gym memberships or equipment. Calisthenics can be performed anywhere, anytime, making it accessible to everyone.
  2. Functional Strength: Calisthenics exercises mimic natural human movements, helping to develop functional strength that translates to real-life activities and sports.
  3. Versatility: With countless exercises and progressions available, calisthenics can be tailored to suit all fitness levels, from beginners to advanced athletes.
  4. Improved Mobility: Many calisthenics movements promote flexibility and mobility, enhancing joint health and reducing the risk of injury.
  5. Overall Fitness: Calisthenics engage multiple muscle groups simultaneously, providing a comprehensive full-body workout that improves cardiovascular health, muscular endurance, and core strength.

Sample Calisthenics Workout Plan

Getting Started:

Remember to warm up properly before starting your workout and to cool down with some stretching afterward.

  • Beginners (1 Set of 10 Reps Each):
  • Intermediate (2 Sets of 10-12 Reps Each):
  • Advanced (3 Sets of 12-15 Reps Each):

Remember, progress may be gradual, but with dedication and perseverance, you’ll unlock your full potential and achieve your fitness goals. Let’s get moving!


Body weight Windmill

Benefits: The windmill is a dynamic stretching exercise that helps to improve flexibility, particularly in the shoulders, hips, and hamstrings. It also activates the core muscles and enhances overall body awareness.

How to Do It: Stand with your feet wider than shoulder-width apart. Raise one arm overhead while keeping the other arm extended to the side. Bend at the waist and reach down towards the foot on the opposite side while keeping both legs straight. Return to the starting position and repeat on the other side.

Archer Push-up

Archer Push-Up

Benefits: Archer push-ups target the chest, shoulders, and triceps while also engaging the core for stability. They help to develop unilateral upper body strength and improve muscle balance.

How to Do It: Begin in a push-up position with your hands wider than shoulder-width apart. As you lower your body, shift your weight to one side, bending that elbow while keeping the other arm straight. Push back up to the starting position and repeat on the other side.

L-Sit Pull-ups

L-Sit Pull-Up

Benefits: L-Sit Pull-ups primarily target the back muscles, including the latissimus dorsi, while also engaging the biceps and core muscles. They enhance grip strength, scapular stability, and overall upper body strength.

How to Do It: To do a pull-up, grasp a pull-up bar with an overhand grip, hands shoulder-width apart, and hang with your arms fully extended. Engage your core and lift your legs out in front of you, forming an L-shape with your body. Perform pull-ups while maintaining the L-sit position.

Parallel Bar Dips

Parallel Bar Dips

Benefits: Parallel bar dips are excellent for targeting the triceps, chest, and shoulders. They help to build pressing strength, improve triceps development, and enhance upper body muscular endurance.

How to Do It: Grip parallel bars with your arms fully extended and your body suspended above the bars. Lower your body by bending your elbows until your shoulders are below your elbows, then push back up to the starting position.

Pike Push-up

Pike Push up

Benefits: Pike push-ups primarily target the shoulders and triceps, serving as a bodyweight alternative to overhead pressing exercises. They improve shoulder stability, increase pressing strength, and enhance overall upper body muscular development.

How to Do It: Start in a downward dog position with your hips raised and your body forming an inverted V shape. Lower your head towards the ground by bending your elbows, then push back up to the starting position.

Curtsy Squat

Curtsey Squat

Benefits: Curtsy squats target the quads, glutes, and adductors, helping to improve lower body strength, stability, and mobility. They also engage the core muscles for balance and support.

How to Do It: Stand with your feet hip-width apart. Step one foot diagonally behind the other, bending both knees as if performing a curtsy. Return to the starting position and repeat on the other side.

Hip Thrust Jump

Single Leg Hip Thrust Jump

Benefits: Hip thrust jumps combine hip extension with explosive jumping, targeting the glutes, hamstrings, and quadriceps. They improve lower body power, athleticism, and coordination.

How to Do It: Extend one leg straight out in front of you, keeping it elevated off the ground. Explosively drive through your grounded foot, extending your hips and knees to propel yourself upward into a jump. Bend your knee and hip to absorb the impact, landing softly on the ball of your foot. Repeat the exercise for the desired number of repetitions on one leg before switching to the other leg.

Scissor Kick

Lying Scissor Kick

Benefits: Scissor kicks primarily target the lower abdominals, hip flexors, and thighs, helping to strengthen the core and improve lower body muscular endurance. They also enhance hip mobility and coordination.

How to Do It: Lie on your back with your hands under your hips for support. Lift your legs a few inches off the ground and alternate crossing one leg over the other in a scissoring motion.

Tips for Calisthenics Workout:

  1. Assess Your Fitness Level: Start with exercises that match your current strength and abilities. Gradually progress to more challenging variations as you improve.
  2. Focus on Form: Proper technique is essential to maximize the effectiveness of calisthenics exercises and prevent injury.
  3. Progress Gradually: As you get stronger, challenge yourself by increasing repetitions, sets, or trying more advanced calisthenic exercises.
  4. Stay Consistent: Consistency is key to seeing results with calisthenic workouts. Aim for at least 3-4 sessions per week, and gradually increase the intensity and duration as you progress.
  5. Listen to Your Body: Pay attention to how your body feels and adjust the intensity or volume of your workouts accordingly. Rest and recovery are crucial for long-term progress.
  6. Have Fun: Experiment with different exercises and routines to keep your workouts enjoyable and engaging.
calisthenics workout routine


Overall, this calisthenics workout provides a comprehensive full-body workout, targeting various muscle groups and improving strength, mobility, and endurance. It can be adjusted in intensity and difficulty by modifying the number of repetitions, sets, or incorporating more advanced variations of the exercises. However, it’s important to adjust the repetitions and intensity based on individual fitness levels and goals. Additionally, proper form and technique are essential to maximize the effectiveness of each exercise and prevent injury.

Posted by
Alexandra Botez
As a Certified Personal Trainer through the American Council on Exercise (ACE), Alexandra's professional mission is to provide effective training and empower individuals to lead healthier, happier lives. She believes that everyone has the potential to lead a healthier, happier life, and she strives to unlock that potential in each person she works with.