Calisthenics Workout for Beginners: How To Get Stronger in 7 Days

If you are just starting out and looking for calisthenics workout for beginners, get ready because we have the perfect routine you. We have put together a 7-day calisthenics workout plan, that targets different body parts each day, including warm-ups and post-workout stretches.

This 7-day routine is easy to follow and has 2 rest days in between. Here is an overview of the 7-day calisthenics workout plan:

• Day 1 and Day 4 focuses on the upper body, emphasizing both pushing and pulling movements, which include push-ups, pull-ups, and planks.
• Day 2 and Day 5 concentrates on the lower body, incorporating leg-centric exercises like squats, lunges, and calf raises, combined with core-strengthening movements.
• Day 3 and Day 6 are designated as rest days, allowing for essential recovery and muscle repair.
• Day 7 provides a full-body workout with an emphasis on cardio through exercises like burpees and bodyweight squats.

It is important to always warm-up before each workout so that your body and muscles are loose and warm and ready to go. Once you have got the hang of it and through your first week you can continue with the same routine by changing the days up so that it does not become boring.

After a couple of weeks, it is good to change the workout routine up a bit so that your muscles don’t become complacent so to speak. Go to our Calisthenics page here to see the different calisthenics workouts for chest, back, shoulders, legs, arms, abs and core. Switch the exercises around and have fun with it.

Day 1: Upper Body – Push

Warm-Up:

1. Jumping jacks – 2 minutes
2. Arm circles – 1 minute (30 seconds forward, 30 seconds backward)
3. High knees – 2 minutes
4. Push-up to Downward Dog – 10 reps

Workout:

1. Push-ups – 3 sets of 12-15 reps
2. Diamond push-ups – 3 sets of 12-15 reps
3. Wide grip push-ups – 3 sets of 12-15 reps
4. Planks – 3 sets of 30-45 seconds
5. Triceps dips (using parallel bars or a sturdy surface) – 3 sets of 10-12 reps

Post-Workout Stretches:

1. Child’s Pose – 30 seconds
2. Cat-Cow Stretch – 30 seconds
3. Cobra Stretch – 30 seconds
4. Standing Triceps Stretch – 30 seconds per arm

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Day 2: Lower Body – Legs

Warm-Up:

1. Jump rope – 2 minutes
2. Leg swings – 1 minute per leg
3. Butt kicks – 2 minutes
4. Bodyweight squats – 10 reps

Workout:

1. Bodyweight squats – 3 sets of 15-20 reps
2. Lunges (alternating legs) – 3 sets of 12-15 reps per leg
3. Wall sits – 3 sets of 30-45 seconds
4. Standing Calf Raises – 3 sets of 15-20 reps
5. Glute bridges – 3 sets of 12-15 reps

Post-Workout Stretches:

1. Standing Quadriceps Stretch – 30 seconds per leg
2. Butterfly Stretch – 30 seconds
3. Hip Flexor Stretch – 30 seconds per leg
4. Standing Hamstring Stretch – 30 seconds per leg
5. Standing Forward Bend – 30 seconds

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Day 3: Rest and Recovery

Take a day off to allow your muscles to recover.

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Day 4: Upper Body – Pull

Warm-Up:

1. Jumping jacks – 2 minutes
2. Arm circles – 1 minute (30 seconds forward, 30 seconds backward)
3. High knees – 2 minutes
4. Push-up to Downward Dog – 10 reps

Workout:

1. Pull-ups (or bodyweight rows) – 3 sets of 8-10 reps
2. Inverted Rows (using a sturdy horizontal bar) – 3 sets of 10-12 reps
3. Push-ups – 3 sets of 12-15 reps
4. Planks – 3 sets of 30-45 seconds
5. Bicycle crunches – 3 sets of 15-20 reps per side

Post-Workout Stretches:

1. Child’s Pose – 30 seconds
2. Cat-Cow Stretch – 30 seconds
3. Cobra Stretch – 30 seconds
4. Seated Forward Bend – 30 seconds
5. Standing Triceps Stretch – 30 seconds per arm

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Day 5: Lower Body – Core

Warm-Up:

1. Jump rope – 2 minutes
2. Leg swings – 1 minute per leg
3. Butt kicks – 2 minutes
4. Bodyweight squats – 10 reps

Workout:

1. Hanging knee raises – 3 sets of 10-12 reps
2. Bicycle crunches – 3 sets of 15-20 reps per side
3. Russian twists – 3 sets of 12-15 reps per side
4. Planks – 3 sets of 30-45 seconds
5. Mountain climbers – 3 sets of 20-25 reps per leg

Post-Workout Stretches:

1. Standing Quadriceps Stretch – 30 seconds per leg
2. Butterfly Stretch – 30 seconds
3. Hip Flexor Stretch – 30 seconds per leg
4. Standing Hamstring Stretch – 30 seconds per leg
5. Standing Forward Bend – 30 seconds

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Day 6: Rest and Recovery

Take another day off for recovery.

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Day 7: Full Body and Cardio

Warm-Up:

1. Jumping jacks – 2 minutes
2. Arm circles – 1 minute (30 seconds forward, 30 seconds backward)
3. High knees – 2 minutes
4. Push-up to Downward Dog – 10 reps

Workout:

1. Burpees – 3 sets of 10-12 reps
2. Bodyweight squats – 3 sets of 15-20 reps
3. Push-ups – 3 sets of 12-15 reps
4. Pull-ups (or bodyweight rows) – 3 sets of 8-10 reps
5. Planks – 3 sets of 30-45 seconds

Post-Workout Stretches:

1. Child’s Pose – 30 seconds
2. Cat-Cow Stretch – 30 seconds
3. Cobra Stretch – 30 seconds
4. Seated Forward Bend – 30 seconds
5. Standing Triceps Stretch – 30 seconds per arm

This 7-day calisthenics workout plan is designed to provide a balanced and comprehensive approach to working different muscle groups, incorporating warm-ups and post-workout stretches for enhanced flexibility and recovery.

Remember to adapt the intensity to your fitness level, stay hydrated, and listen to your body throughout the workouts.