Beginner Calisthenics Routine

Warm-up (5-10 minutes)

  • Jumping Jacks: 2 minutes
  • Arm Circles: 1 minute forward, 1 minute backward
  • Leg Swings: 1 minute each leg
  • Dynamic Stretches: Include lunges, arm swings, and hip circles

Core & Lower Body

  1. Bodyweight Squats – 3 sets of 10-15 reps
  2. Lunges – 3 sets of 10 reps per leg
  3. Plank – 3 sets of 30-60 seconds
  4. Glute Bridges – 3 sets of 15 reps

Upper Body & Push

  1. Push-ups – 3 sets of 8-12 reps (Knee push-ups if needed)
  2. Dips – 3 sets of 6-10 reps (Use a bench or chair)
  3. Pike Push-ups – 3 sets of 6-10 reps (For shoulder emphasis)

Upper Body & Pull

  1. Inverted Rows – 3 sets of 8-12 reps (Use a sturdy table or bars if available)
  2. Pull-ups/Chin-ups – 3 sets of as many reps as possible (If you don’t have access to a pull-up bar, focus on more rows or consider purchasing a doorway pull-up bar)

Cool Down (5-10 minutes)

  • Stretch focusing on major muscle groups: Hamstrings, quads, calves, chest, shoulders, and back.
  • Incorporate flexibility and mobility work such as yoga poses or deep stretching.


  • Progression: As you become stronger, increase the difficulty by adding more reps, sets, or by performing more challenging variations of each exercise.
  • Rest: Take 1-2 minutes of rest between sets to ensure quality over quantity.
  • Consistency: Aim to gradually increase the intensity of your workouts by making them longer or incorporating more challenging exercises as you progress.
  • Recovery: Listen to your body. If you’re feeling overly fatigued or sore, allow more time for recovery.

This routine is designed to build foundational strength and can be adapted as you progress. Once you’re comfortable with these exercises and can perform them with ease, consider moving on to more advanced variations or incorporating equipment like resistance bands to increase the challenge.