Best Calisthenics Workout Program For Beginners

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If you are just starting fitness you can do so without the gym. Below you'll find the best calisthenics workout program for beginners to build fundamental strength and become prepared to perform advanced calisthenics moves.

Calisthenics is based on performing bodyweight workouts which is ideal to help fitness new-comers prepare for the various demands of exercising to get in shape. Starting with bodyweight training helps prevent injuries by building stability and coordination in the muscle, along with strengthening weak body parts before increasing weight load.

The Best Workout For Beginners

I’m going to take you through a basic workout that is great for people beginning calisthenics training because it has the right exercises and workout structure. Try this introductory calisthenics workout from Mad bars. It will help build the kind of strength and confidence that you need go further in training.

Beginner Calisthenics Workout Program

This is a basic calisthenics circuit that is ideal for beginners. In a circuit routine, You’ll move quickly through different exercises to work different muscle groups with little to no rest between. Once you’ve finished all exercises in the circuit, you repeat. You should feel free to increase or decrease your reps and rest time based on your fitness level. It’s better to do what you are able to than to do the workout incorrectly. Remember, it's all about starting easy and building towards advanced levels.

This workout allows you to perform the basic calisthenics exercises all beginners must be able to do before they can try anything advanced. These basic exercises are push ups, pull ups, dips and squats. This is also a full body workout that works the major muscle groups: back, chest, legs, abs and arms. Full body is the best way for beginners to start.

Some of the exercises in this workout program require a pull up bar. This is a good thing because a pull up is a key equipment for calisthenics training. So using it as a beginner when first starting out would be beneficial. However, if you don’t have a pull up bar, use the no equipment routines from this calisthenics training program. This would work as a full body split where you work the major muscle groups with different circuits or set of exercises.

The Full Body Workout For Beginners


10 Regular push ups
6 Shoulder width chin ups
3 Dips on bar
6 Regular pull ups
6 Dips


Do 3 cycles or more of these exercises.
Minimum rest between exercises
Rest 4 minutes after each cycle

Workout schedule:

Do this workout 3 days per week, ensuring there is at least 1 rest day between workouts like the example below.

Monday – Full Body Routine
Tuesday - Rest
Wednesday – Full Body Routine
Thursday - Rest
Friday – Full Body Routine

The focus for this beginner workout is on getting your body used to calisthenics training which is the best way for beginners to start. By doing a full body routine you hit all the muscles that helps you build up strength.

Take a look at this Video Workout from Bar Brothers

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