Calisthenics workout routine for beginners of all ages

You’ll discover an effective 4-stage calisthenics workout routine tailored to your strength levels and fitness background.

But first, let’s start with the basics.

Stage 1: Adapting Your Body For Calisthenics

The first stage eases your body into calisthenics by slowly increasing the number of reps per exercise on every workout.

It uses a mix of calisthenics and high-intensity interval training (HIIT) to steadily build up your body and cardiovascular strength.

The Exercises

We’ve selected 9 exercises which are brought together to provide a total body workout.

  • Pushup
  • Squats
  • Plank
  • Bicep Curls
  • Lunges
  • Burpees
  • Double Crunches
  • Superman Plank
  • Lateral Raise

As you’re probably aware, proper form is essential for injury prevention. Over the coming months, we’ll be creating guides which show you how to perform each exercise with perfect form.

Fuel up your body with the right nutrition for optimum results. Download this ebook: Nutrition 101: Your Building Blocks for Optimal Health for nutrition guideline to complement your new workout routine.

Workout Schedule

Monday – Calisthenics workout routine
Tuesday – Rest
Wednesday – Calisthenics workout routine
Thursday – Rest
Friday – Calisthenics workout routine
Saturday – Rest
Sunday – Calisthenics workout routine


Don’t be afraid to start off with just 2 or 3 reps per exercise. If you have little experience with full body bodyweight workouts, you’ll still find this a challenge.

The number of reps you do per exercise will increase per workout.

For example, on Monday you will do 3 reps of every exercise.

On Wednesday you will do 4 reps.

And on Friday you will do 5 reps and so forth.

Continue to compound your reps until you can do 30 reps per exercise comfortably.

Once you can do this, your body is ready for stage 2.

Stage 2: Enhance Muscular Range of Motion with Yoga

We have two matters of business to deal with here.

Firstly, we’re moving the goalposts to help your body’s muscles reach their full range of motion.

How can we do this? By making yoga an integral part of your calisthenics workout routine.

As explained above, lack of proper warm up and tight muscles are the leading cause of muscle injury.

Flexibility practises like yoga help to alleviate these symptoms by elongating your muscles, allowing them to stretch to their full range of motion.

Secondly, we’re substituting our bodyweight exercises with more difficult variations. Our reasoning for this is three fold.

  1. Give your body new stimulus which opens pathways of movement to explore
  2. Doing the same routine week after week leads to boredom, inconsistency and poor form
  3. Increasing rep count in isolation won’t necessarily make you stronger. More isn’t always better. Better is better.

Substituting Exercises for Increased Difficulty

Whether you’re doing exercises from our beginner’s bodyweight workout program or your own. It doesn’t matter.

Substitute your bodyweight exercises with variations of the same type for increased difficulty.

For example, if your calisthenics workout routine usually consists of push-ups, planks, lunges, burpees. You’ll replace them with a more difficult variation and half the number of reps.

During the last stage you will have done a maximum of 30 reps per exercise without rest in between.

In this stage you’ll start at 15 reps per exercise without rest. Again, you will steadily increase the number of reps per workout till you can do 30 comfortably.

Pushup —–> Elevated Pushup
Squats —–> Sumo Squat
Plank —–> Plank Hip Dips
Bicep Curls —–> Bench Dip (Tricep exercise)
Lunges —–> Alternating Lateral Lunge
Burpees —–> Single Leg Burpee
Double Crunches —–> Butterfly Crunch
Superman Plank —–> Arm and leg lift side plank
Lateral Raise —–> Seated Lateral Raise

You don’t have to do these specific exercises to benefit from this calisthenics workout routine. As long as your set of exercises target the 5 main muscle groups, you’re good to go.

Yoga Workout Routine

Because your joints will be under high amounts of stress, you’ll need to complement your calisthenics workout routine with a workout routine designed for conditioning and flexibility.

Say hello to Yoga!

If you’re new to Yoga, simply start with a basic flow you can repeat. As you improve, you’ll be able to go deeper into the poses and movements. Here are some Yoga workout routines you can try if you’re a beginner.

10 Minute Yoga Flow Sequence

Workout Schedule

Monday – Rest
Tuesday – Calisthenics workout routine (new exercises)
Wednesday – Yoga workout routine
Thursday – Rest
Friday – Calisthenics workout routine (new exercises)
Saturday – Yoga workout routine
Sunday – Rest

Stage 3: Learning Specific Bodyweight Skills

Workout Schedule

Monday – Skill work
Tuesday – Calisthenics workout routine (new exercises)
Wednesday – Yoga workout routine
Thursday – Skill work
Friday – Calisthenics workout routine (new exercises)
Saturday – Yoga workout routine
Sunday – Rest

Stage 4: Skill Mastery and Movement

By this point you should have built a body of steel.

Next, you’ll use the culmination of all your training to focus on moving well. We’re trying to get your muscular and nervous systems on the same wavelength.

This takes your calisthenics workout routine to the next level.

How? Since you’re no longer limited by reps or locked into specific exercises, you have free reign to focus on refining your movements.

Workout Schedule

Monday – Free movement workout
Tuesday – Free movement workout
Wednesday – Free movement workout
Thursday – Free movement workout
Friday – Free movement workout
Saturday – Free movement workout
Sunday – Free movement workout

By this point, your body will feel stronger, lighter and more agile.

We hope you find this calisthenics workout routine invaluable for reaching your strength and health goals.

As always, we’ll continue to update and improve this article so it better serves your needs in the months and years ahead.