Have you ever wanted to start calisthenics but weren’t sure where to begin? Trying calisthenics training for the first time can be intimidating, but this simple 21-day calisthenics workout plan makes it easy for beginners to get started!
No need for a personal trainer. Jump to the workout!
Why You Should Try This Calisthenics Workout as a Beginner
Calisthenics is a form of bodyweight training that uses your own body weight as resistance to build muscle and increase strength. The best part? All you need is your body – no barbells, weights, machines, or gym required!
Here’s why this beginner calisthenics workout program is perfect for strength training newbies:
- Full-body training: Calisthenics works your entire body in each workout with compound movements. This means you’ll build overall functional strength.
- Minimal equipment: As we said earlier, calisthenics requires little equipment. For most exercises, all you need is room to move!
- Easy to modify: Too challenging? Scale it back. Too easy? Add more reps or progress to more difficult variations. You can customize it as needed.
- Convenient: Work out anytime, anywhere. No need to commute to the gym or wait for equipment.
Excited yet? Keep reading for an overview of the exercises and workouts included in this 3-week plan.
Benefits of Calisthenics
So far, we’ve focused a lot on the specifics of the workout program, but it’s also helpful for you to understand all the benefits you can gain from a dedicated calisthenics training regimen using only your body weight. Here are some of the top reasons to make calisthenics part of your regular fitness routine:
- Build functional strength for daily activities
- Improve cardiovascular fitness
- Promote fat loss and lean muscle development
- Enhance body composition as you burn fat and gain tone
- Develop core stability and balance
- Prevent injury through increased mobility and range of motion
- Convenient, equipment-free workouts anywhere
As you can see, calisthenics delivers results while also being accessible and sustainable. These whole-body exercises will help you look great, move better, and live healthier. What’s not to love?
Overview of the 21-Day Calisthenics Workout Plan
This program consists of 18 workouts over 21 days, including three rest days. Each workout targets either the upper body, lower body, core, or total body for balanced programming.
Here’s a quick glance at some of the calisthenics exercises you’ll perform:
- Squats
- Pushups
- Lunges
- Dips
- Planks
- Mountain climbers
- And more!
The workouts follow a circuit-training style with short rest breaks between sets. Complete each exercise for the prescribed reps, rest for the allotted time, and repeat the circuit 2-3 times.
As your fitness level improves, you can shorten the rest intervals to keep challenging yourself. Modify any exercise as needed to match your current abilities.
Ready to build functional strength, burn fat, and sculpt muscle with your own bodyweight? Then, let’s get started!
Week 1 Workouts
The first week focuses on full-body training to introduce you to the basic calisthenics exercises before progressing into more targeted routines.
Monday: Legs and Glutes
This workout builds lower body strength essential for everyday movement. Remember to engage your core during these exercises as well.
- 40 jumping jacks
- 20 lunges
- 25 squats
- 10 star jumps
- 10 reverse lunges
Rest and repeat the circuit 2-3 times. Try to keep your breaks as short as possible.
Tuesday: Back, Arms, and Abs
Here’s an upper body and core challenge for you. Do these moves with proper form to get the most benefit.
- 15 burpees
- 10 pushups
- 15 reverse snow angels
- 40 mountain climbers
- 25 leg raises
Complete the circuit 2-3 times with short rests between rounds.
Wednesday: Triceps and Obliques
Hit the backs of your arms and sides of your core. Feel that burn!
- 40 Russian twists
- 20 pushups to plank
- 15 bench dips
- 30-second plank hold
- 40 crunches
Repeat this sequence 2-3 times total after each rest period.
Thursday: Active Rest Day
Enjoy a brisk walk, light jog, or static stretching session to give your body a break. Get plenty of sleep tonight!
Friday: Arms and Abs
Tone your upper body and carve your core with this quick but challenging routine:
- 30 full plank shoulder taps
- 25 leg raises
- 10 pushups
- 40 Russian twists
- 45-second plank hold
Can you survive 3 full rounds? Put your endurance to the test!
Saturday: Total Body Blast
The weekend is here – time to push yourself! This circuit uses calisthenics exercises that engage your whole body.
- 15 Superman holds
- 15 burpees
- 25 squats
- 10 star jumps
- 40 mountain climbers
- 10 pushups
Keep your heart rate elevated as you flow between upper and lower body moves. Complete 3 rounds.
Sunday: Rest Day
Embrace a full day of rest and recovery! Go for an easy walk if you’d like, but avoid strenuous training. Fuel your body well with healthy meals today.
And that concludes Week 1! Pat yourself on the back for committing to daily workouts – that’s huge progress! Remember, it takes 21 days to form a new habit. Let exercise become your habit with this calisthenics workout for beginners.
The second and third weeks introduce more challenging exercises along with targeted routines. But don’t worry, you can modify as needed to match your abilities.
Week 2 Workouts
Great job completing Week 1! By now, you should feel more comfortable performing basic calisthenics exercises. Let’s step it up with some new moves this week.
Monday: Legs and Glutes
We’ll hit the lower body from new angles today. Focus on form and full range of motion.
- 20 jumping lunges
- 20 squat to alternate leg kickbacks
- 20 alternate glute kickbacks
- 20 floor bridges
- 10 fire hydrants (each side)
Complete the circuit 2-3 times with short rest breaks.
Tuesday: Back, Arms, and Abs
Carve that upper body and tighten your core with this routine:
- 15 Superman pulls
- 10 close grip pushups
- 20 crunch punches
- 15 full plank shoulder taps
- 20 V-sit leg raises
Can you take on 3 rounds? Work those arms and abs to find out!
Wednesday: Triceps and Obliques
Chisel the backs of your arms and trim your obliques with these moves:
- 40 Russian twists
- 15 pushups to plank
- 30-second side plank (each side)
- 10 bench dips
- 30 alternate heel touches
Repeat the sequence 2-3 times, resting briefly between circuits.
Thursday: Active Rest Day
Give your body a break today with easy cardio and light stretching. Fuel up on protein and veggies to repair muscles.
Friday: Arms and Abs
Upper body day again! Alternate between arm and ab exercises for a well-rounded routine:
- 15 full plank shoulder taps
- 25 toe touch crunches
- 10 floor triceps dips
- 15 regular crunches
- 30 flutter kicks
Can you survive 3 rounds? Challenge yourself today!
Saturday: Total Body
Full-body training helps build overall functional strength and cardiovascular fitness. Are you up for the challenge?
- 8 body-ups
- 15 burpees
- 16 squat to alternate leg kickbacks
- 30 mountain climbers
- 10 star jumps
- 20 air bikes
Flow from one exercise to the next with intensity. Repeat 2-3 times!
Sunday: Rest
Active recovery is okay but avoid intense training. Enjoy the day off!
Week 3 Workouts
You’re in the home stretch! This final week will test your limits while helping cement new strength and endurance. Let’s finish strong!
Monday: Legs and Glutes
Build lower body power from every angle with moves like:
- 20 jump lunges
- 10 alternate side lunges
- 10 glute kickbacks to fire hydrants (each side)
- 10 single leg glute bridges (each side)
- 10 star jumps
Take the circuits 3 times through.
Tuesday: Back, Arms, and Abs
Hit your upper extremities and core with fresh exercises like:
- 20 alternate Supermans
- 10 crunches
- 15 full plank shoulder taps
- 30 flutter kicks
- 30-second plank to forward plank
Can you survive the burn for 3 rounds?
Wednesday: Triceps and Obliques
Chisel those arm backs and trim your obliques:
- 40 Russian twists
- 15 pushups to plank
- 10 side plank pulses (each side)
- 10 floor triceps dips
- 30 alternate heel touches
Repeat this sequence 3 times.
Thursday: Active Rest Day
Enjoy easy cardio and light stretching today. Restore those muscles!
Friday: Arms and Abs
Finish your upper body training with a bang!
- 10 pike pushups
- 15 toe touch crunches
- 10 T pushups
- 20 leg pull-ins
- 20 alternate heel touches
Take just 1-2 minutes of rest between circuits. Complete 3 rounds.
Saturday: Total Body
This is it – your last blast of full-body training. Make it count!
- 10 body-ups
- 15 crunches
- 15 burpees
- 60-second plank hold
- 16 squat to alternate leg kickbacks
- 10 pushups
Survive 3 rounds and congratulate yourself on completing this program!
Sunday: Rest Day
Wow – you did it! 21 days of commitment and hard work. Enjoy this recovery day, and get pumped for your new calisthenics lifestyle!
Modifications and Progressions
One of the great things about calisthenics is that it can be adapted to any fitness level. Whether you’re a total newbie or a long-time athlete, you can modify these bodyweight exercises as needed. Let’s cover some tips for scaling or advancing movements.
Regression Guidelines
If you find an exercise too challenging:
- Use an inclined surface (elevate hands/feet) to reduce resistance
- Modify range of motion by not moving as deep into the movement
- Decrease the number of reps and sets
- Focus on proper technique and form before adding volume or resistance
Pushup Regressions
Pushups notoriously require upper body strength. Try these easier versions using the progression system:
- Wall pushups – Stand facing a wall, hands shoulder-width apart
- Inclined pushups – Elevate hands on staircase, desk, etc.
- Knee pushups – Maintain a straight/engaged body but knees on the floor
Pullup/Chinup Regressions
Pulling your entire bodyweight upward takes serious back and arm strength. Use these modifications:
- Jumping pullups – Use jumping momentum to assist
- Bands/assistance machine – Adds supplemental resistance to offset bodyweight
- Inverted rows under a bar develop initial strength to work toward true pullups/chinups
And remember – no shame in only getting 1-2 reps with good form. Master the movement pattern before adding repetitions.
Progression Overview
To further challenge yourself:
- Remove elevation/assistance to increase resistance
- Expand your range of motion as your flexibility allows
- Increase the number of reps/sets
- Accelerate movements in explosive style (but maintain form)
- Advance to more difficult exercise variations
The key is to progress gradually over time to avoid injury. Be strategic in how you intensify your workouts. Proper recovery is also crucial – make sure you get enough sleep and nutrition!
Let me know if you have any other questions about the workout plan! I’m here to help you start – and stick with – an awesome calisthenics program. Now, let’s get after those goals!
