Beginner-Friendly Calisthenics Workout

Workout Duration: 30-40 minutes

Estimated Calories Burned: 250-400 kcal

If you’re new to calisthenics, this full-body beginner-friendly workout is the perfect starting point. It focuses on building strength, endurance, and mobility using only bodyweight exercises—no equipment needed.

Whether you're at home, in a park, or anywhere with enough space to move, this workout will improve your strength and coordination while setting you up for more advanced movements down the road.

Difficulty Scale

💪 Beginner

🔥 Experienced

💀 Advanced

Warm-Up: Get Your Body Ready

A proper warm-up will wake up your muscles, improve mobility, and prevent injuries.

✅ Jump Rope or High Knees – 1-2 minutes

✅ Arm Circles & Shoulder Rolls – 30 seconds

✅ Bodyweight Squats – 15 reps

✅ Lunges – 10 reps per leg

✅ Wrist & Ankle Rotations – 30 seconds

Now, let’s get to work.

The Workout: Simple & Effective Bodyweight Strength

1️⃣ Squats

A fundamental lower-body move that builds strength, endurance, and mobility.

Reps & Sets:

💪 Beginner: 1 set, 12 reps

🔥 Intermediate: 2-3 sets, 12 reps

💀 Advanced: 3-4 sets, 15 reps

✅ Muscles: Quads, Glutes, Hamstrings

✅ Equipment: None

Tip: Keep your chest up, push your knees outward, and drive through your heels.

2️⃣ Incline Push-Ups

An easier variation of push-ups that builds upper body strength before progressing to full push-ups.

Reps & Sets:

💪 Beginner: 1 set, 10 reps

🔥 Intermediate: 2-3 sets, 10 reps

💀 Advanced: 3-4 sets, 12 reps

✅ Muscles: Chest, Shoulders, Triceps

✅ Equipment: Bench / Elevated Surface

Tip: Keep your core engaged and your elbows at a 45-degree angle.

3️⃣ Glute Bridges

Great for strengthening the glutes, lower back, and core.

Reps & Sets:

💪 Beginner: 1 set, 15 reps

🔥 Intermediate: 2-3 sets, 15 reps

💀 Advanced: 3-4 sets, 20 reps

✅ Muscles: Glutes, Hamstrings, Core

✅ Equipment: None

Tip: Squeeze your glutes at the top and avoid overextending your lower back.

4️⃣ Seated Knee Raises

A simple but effective movement to activate your lower abs and hip flexors.

Reps & Sets:

💪 Beginner: 1 set, 12 reps per leg

🔥 Intermediate: 2-3 sets, 12 reps per leg

💀 Advanced: 3-4 sets, 15 reps per leg

✅ Muscles: Core, Hip Flexors

✅ Equipment: Chair or Bench

Tip: Keep your back straight and move slowly for better control.

5️⃣ Wall Sit

A leg endurance builder that strengthens your quads and glutes.

Reps & Sets:

💪 Beginner: 1 set, 20 sec hold

🔥 Intermediate: 2-3 sets, 30-45 sec hold

💀 Advanced: 3-4 sets, 60 sec hold

✅ Muscles: Quads, Glutes, Core

✅ Equipment: Wall

Tip: Keep your knees at a 90-degree angle and avoid resting your hands on your thighs.

6️⃣ Dead Hang (Grip Training & Shoulder Strength)

Helps improve grip strength, shoulder stability, and overall endurance.

Reps & Sets:

💪 Beginner: 1 set, 15 sec hold

🔥 Intermediate: 2-3 sets, 20-30 sec hold

💀 Advanced: 3-4 sets, 40 sec hold

✅ Muscles: Forearms, Grip, Shoulders

✅ Equipment: Pull-Up Bar

Tip: Keep your shoulders active and avoid shrugging up into your neck.

7️⃣ Step-Ups

A great functional movement that improves leg strength and coordination.

Reps & Sets:

💪 Beginner: 1 set, 8 reps per leg

🔥 Intermediate: 2-3 sets, 10 reps per leg

💀 Advanced: 3-4 sets, 12 reps per leg

✅ Muscles: Quads, Glutes, Hamstrings

✅ Equipment: Bench or Sturdy Surface

Tip: Drive through your heel, keep your core engaged, and don’t push off the back leg too much.

Cool Down: Stretch & Recover

Take 5 minutes to stretch—this helps reduce soreness and improve flexibility.

✔️ Standing Hamstring Stretch – 30 sec per leg

✔️ Chest Stretch Against a Wall – 30 sec per side

✔️ Hip Flexor Stretch – 30 sec per leg

✔️ Child’s Pose – 30 sec

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SPORTTONIX

Sporttonix is built for athletes who demand more—more strength, more performance, more results. We deliver top-tier sportswear, training gear, and expert-backed fitness knowledge to help you push limits and train smarter.

Our strength training programs and workout plans can help you achieve your goals. And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout gear, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.

Contact Us

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• Email: info@apolloimperium.com or sporttonix@gmail.com

• Website: www.sporttonix.com