calisthenics workouts beginners

Calisthenics Workouts Beginners

We are about to introduce you to a new world of greatness concerning calisthenics workouts beginners. The bottom line is, the term is probably older than many other routines. Are you new to this subject? No worries; we are here to explain the moves to you.

Calisthenics naturally work out numerous groups of muscles. It’s activities are endless, but the common ones include: jumping, pulling, etc. Unlike normal gym routines, calisthenics doesn’t demand for state-of-the-art exercise equipment.

The routines performed are usually geared towards making you strong, stable, flexible and fit. It also provides some skills necessary for enhancement of the psychomotor.

Many groups of people have incorporated them into their keep fit training sessions. Consequently, the term has become associated with military training and sport. Throughout the entire sphere, a major part of the P.E curriculum of schools is founded on calisthenics. This article on calisthenics workouts beginners is meant to equip you with sound knowledge surrounding this exercise set.  

Meaning and Brief History of Calisthenics

Undoubtedly, “calisthenics” could be seen as a less familiar word. The rare usage of the terminology may help to explain why it sounds strange to many people. Hopefully, stepping back to learn the origination of the word will help us to understand and appreciate its meaning and rich history.

Calisthenics derivation has ancient Greek roots. It was formed from “kallos” (meaning “beauty”) and “sthenos” (which translate like “strength” or courage). By combining the translations, you arrive at a beautiful meaning – that’s “beauty of strength”.

The cool thing about calisthenics beginner workout points to you could do them everywhere – no need to consider availability of gym machines.  The exercise has shaped gymnastics in diverse ways. The US Military and the Marine all partake in these routines. Let’s now move into the details of the moves involved.

Best Calisthenics Workouts for Beginners

When performed regularly, calisthenics workout for beginners boosts cardiovascular health. They combine aerobics and anaerobics into a whole unit. Let’s begin.

Day 1 – Monday

Spend 15 minutes doing 3 sets of:

  • Push-Up (10 reps)
  • Lateral Lunge (10 reps for each side)
  • Plank (spend only a minute)
  • Squats (10 reps)
  • Crunches (20 reps)

Day 2 – Tuesday

Outside at the playground where you have access to hanging bars, you could do 3 sets of 10 reps for all the following:

  • Pull-Up (10-15 reps)
  • Push-Up (15-20 reps)
  • Squat Jump (10 reps)
  • Dip – 10-15 reps can be done on a bench
  • Calf Raise – 10 reps per leg can be done on steps

Day 3 – Wednesday

These ones can be done at the beach side. Spend 15 minutes to complete 3 sets of:

  • Jumping Jack (10 reps is ok for warm up, increase reps daily)
  • Burpee (15-20 reps for intermediate people)
  • Mountain Climber (8-10 reps)
  • Walking Lunge (20 reps per leg)
  • Squat (10 reps)

Day 4 – Thursday

For week 1, this day ends the calisthenics workout routine for beginners. The target is 3 sets of:

  • Push-Up (10 repetitions)
  • Dip (10 repetitions on stable chair)
  • Plank (the holding time should be 30 seconds)
  • Leg Raise (10 repetitions)
  • Squat (10 repetitions)

NB: You could decide to create break intervals (off days) between the exercise days. In a week, you could take 3 three days off. Following the Monday to Thursday routine, it means you can be unengaged from Friday to Sunday.


This may just be the perfect time to engage yourself with calisthenics. Since you could do them anywhere without any requirement for equipment, is enough to convince you to try them and reap the benefits.

If you hate paying huge sums of money every month for gym services, then go solo. You will no longer struggle to lift heavy gym weights. Stay well-exercised; you can’t get bored with gaining strength.