If you’re a beginner seeking a no-nonsense, no-equipment-required fitness plan, you’re in the right place. Calisthenics is not just a workout–it’s a movement that builds strength, flexibility, and endurance using your body weight.
In this ultimate guide, we’ll take you through a step-by-step calisthenics workout no equipment necessary…that’s tailored for beginners.
If you’ve been looking for a simple, yet effective workout plan to practice from the comfort of your home, you’ll love this guide.
Understanding the Calisthenics Workout Program
What is Calisthenics?
Let’s start with the basics. Calisthenics involves exercises that rely on bodyweight training to build different muscle groups. No dumbbells, no machines—just you and gravity working together to sculpt your entire body.
Benefits of Calisthenics
Before we dive into the workout, let’s explore the incredible benefits of using only your body weight in resistance training:
- Calisthenic exercises mitigate the negative effects of a sedentary life
- Boosts flexibility (calisthenics workouts promote a full range of motion)
- Builds functional strength (which enhances your ability to perform everyday activities)
- Burns calories and builds muscle (Bodyweight exercises help you achieve a lean and toned physique)
- Requires minimal equipment (calisthenic exercises are perfect for those starting their fitness journey at home)
Now, let’s delve into the most important part: the calisthenics workout (no equipment)! We’ll teach you how to train different body parts with calisthenics training, then show you a full-body beginner calisthenics workout that you can try right away.
Training the Upper Body
Calisthenic Training for the Chest
To target your chest effectively, nothing beats the classic push-up:
- Begin in a plank position and keep your body properly aligned
- Lower yourself until your chest nearly touches the ground
- Hold for a brief second, then push back up
- Try variations like wide-grip and diamond push-ups for added challenge.
Try the Calisthenic Exercise for Shoulders
For your shoulder muscles, the pike push-up is a fantastic choice:
- Get into a downward dog position. Begin on hands and knees, wrists under shoulders, knees bent under hips.
- Lift hips toward the ceiling, straighten legs, forming an inverted V-shape.
- Press palms into the floor, actively engage shoulders by pulling shoulder blades down the back.
Calisthenic Training for the Back
One way to engage your back muscles is by performing pull-ups. If you don’t have a pull-up bar, your own body weight will suffice. Find a sturdy horizontal beam or something equivalent to grip onto. Pull yourself up until your chin clears the bar. Do this exercise routine a few times a week to see real results in time.
P.S.: If your aim is to lose weight while also building muscle mass, make sure to check this ultimate back fat exercise (expert-reviewed)!
Calisthenics Exercises for the Core
For sculpting those abs, nothing beats the plank. Hold yourself in a push-up position, ensuring a straight line from head to heels. Aim to maintain this position for at least 30 seconds, gradually increasing the duration over time.
Bodyweight Training for Obliques
Work your obliques with side planks. Lie on your side, then lift your body. Support yourself with your forearm and the side of your foot. Maintain a straight line from head to heels by stacking your hips and engaging your core.
Training the Lower Body with Calisthenics Training
It’s no secret that everyone wants toned glutes, strong quads, and to get rid of the unpleasant aspect of cellulite. Fortunately, studies suggest that cellulite can be removed with regular bodyweight resistance training.
If you want to target your glutes, the bodyweight squat is an excellent way to start. Stand with your feet shoulder-width apart, lower yourself slowly as if you’re trying to sit on a stool, then stand back up. Make sure to keep the correct form, with your back straight, shoulders relaxed, and not over-lowering your body.
For toned quadriceps, try lunges. Step forward with the right leg, lower your body until both knees are at 90-degree angles, then return to the starting position and switch to the left leg.
Putting It All Together: The Calisthenics Workout Plan
Warm-up Fitness Routine
Prepare your body for the challenges ahead with a dynamic warm-up:
- Jumping Jacks: 2 minutes
- Bodyweight Squats: 3 sets of 15 reps
- Arm Circles: 2 minutes
Calisthenics Workout Routine
1. Quick Full Body Workout
- Push-Ups: 3 sets of 10 reps (ensure proper form with a straight back and engaged core)
- Bodyweight Squats: 3 sets of 15 reps (focus on maintaining the proper technique, keeping your knees aligned with your toes)
Or, if you’re not in a hurry, you could try training each major area of your body with these exercises:
2. Calisthenics Back Workout (No Equipment)
- Inverted Rows: 3 sets of 8 reps (use a sturdy horizontal bar or a low-hanging sturdy surface)
- Superman Exercises: 2 sets of 12 reps (lie on your stomach, lift your arms, chest, and legs off the ground)
3. Calisthenics Arm Workout (No Equipment)
- Tricep Dips: 3 sets of 10 reps (use parallel bars or the edge of a sturdy surface)
- Diamond Push-Ups: 2 sets of 12 reps (hands close together beneath your chest)
4. Calisthenics Chest Workout (No Equipment)
- Wide Grip Push-Ups: 3 sets of 10 reps (hands wider than shoulder-width for chest engagement)
- Pike Push-Ups: 2 sets of 12 reps (emphasize shoulder and upper chest activation)
5. Calisthenics Abs Workout (No Equipment)
- Plank: 3 sets, hold for 30 seconds each (maintain a straight line from head to heels)
- Leg Raises: 2 sets of 15 reps (lie on your back, lift your legs without bending the knees)
Cool Down and Stretch
After completing your calisthenics routine, don’t forget to cool down with some static stretches:
- Hamstring Stretch. To perform a hamstring stretch, sit on the floor with your legs extended. Reach toward your toes, keeping your back straight. Feel the stretch in your hamstrings. Hold for 15-30 seconds, breathing deeply. Repeat for flexibility and relief.
- Triceps Stretch. Extend one arm overhead, bending the elbow and reaching your hand down your back. With the opposite hand, gently push on the bent elbow. Feel the triceps stretch. Hold for 15-30 seconds. Switch arms and repeat for flexibility and improved range of motion.
Get Expert Guidance for Your Calisthenics Workout
*Use the same photo for the conclusion
Congratulations! You’re now a step closer to beginning this exciting fitness journey, right in the comfort of your own home. With bodyweight movements, you’ll be able to achieve your health objectives without breaking the bank on strength training at the gym or worrying about commuting.
Whether you’re starting or refining, expert insights matter. The way you perform these exercises has a major impact on results, but also on your health. Poor technique, improper balance, or overstretching can all hinder your progress.
So, if you’re ready to dive into this fitness journey alongside a seasoned fitness instructor with 12 years of accreditation, look no further. Sign up for a consultation today to customize your workout and tackle challenges together. Let’s work toward your goals together!