Best Calisthenics Workout Routines for Beginners

Ready to start calisthenics but not ready to commit to a full beginner calisthenics workout program just yet? I’ve got you covered. Here’s a list of beginner calisthenics workouts ranging from 7 minute home workouts to full hour long gym sessions. 

Don’t forget to bookmark this page for easy reference when you need a beginner calisthenics workout routine.

Duration: 7 minutes
Equipment: Yoga Mat
Type: Follow along core routine
Goal: To build shoulder and core strength for handstands

Duration: 10 minutes
Equipment: Yoga Mat, Push-Ups Bars (optional), Pillow or Yoga Block
Type: Follow along push-up workout
Goal: To build muscle with push ups

Duration: 12 minutes
Equipment: A wall + yoga mat
Type: Follow along full body calisthenics workout
Goal: To build strength, core and mobility quickly

Duration: 15 minutes
Equipment: Yoga mat & dip bars (or two chairs)
Type: Follow along beginner calisthenics workout to get your L-Sit
Goal: Build learn how to L-Sit

female calisthenics athlete holding a v-sit

Duration: 15 minutes
Equipment: Yoga mat
Type: Follow along home calisthenics workout
Goal: Build upper body and core strength from home

Duration: 20 minutes
Equipment: Yoga Mat
Type: Full body follow along workout
Goal: Build the foundational core and upper body strength for calisthenics

Duration: 30 mins
Equipment: A wall + yoga mat
Type: Follow along handstand workout
Goal: Learn to balance a handstand

Duration: 30 mins
Equipment: A wall + yoga mat
Type: Follow along handstand workout
Goal: Learn to balance a handstand

Duration: 45 minutes (follow along)
Equipment: Pull-up Bar, Resistance Bands, Dip Bars
Type: Upperbody calisthenics
Goal: To help you unlock your first 1-5 pull-ups

in gym beginner calisthenics workout

Duration: 45 minutes
Equipment: Dip bars, or a pull-up bar, or a table
Type: Full body beginner calisthenics strength
Goal: To build the basic strength needed to start calisthenics

Duration: 1 hour
Equipment: Squat rack, bench, pull-up bar, wall
Type: Full Body (push, pull & legs)
Goal: Increase your strength with this full-body beginner calisthenics workout routine. You’ll get your first pull-up, build pushing strength and increase hip mobility and core.

in gym beginner calisthenics workout

Duration: 1 hour
Equipment: Dip bars,  bench, pull-up bar, wall
Type: Upperbody calisthenics 
Goal: Improve your calisthenics fundamentals with the long-term goal of moving on to more advanced calisthenics skills. Designed to help improve pull-ups, dips, rows, grip strength, core and mobility.

in gym beginner calisthenics workout

Duration: 1 hour
Equipment: Pull-up bar & dip station
Type: Back, Biceps & Core
Goal: Build the strength and activation required to achieve your first pull-up (suitable for people who can do less than 5 pull-ups)

girl doing pull-ups

A 3-day Calisthenic Workout Plan is ideal for people who participate in a sport, beginners just starting, or people with a busy lifestyle. This FREE beginner calisthenics routine can be done at home with minimal equipment.

beginner calisthenics push up options

Day 1:Full Body Calisthenics Circuit

calisthenics squats beginner to advanced

Day 2: Calisthenics Legs and Mobility

beginner to advanced dip bar rows

Day 3: Building the Basics

Duration: 1 hour
Equipment: P-Bars & Bands
Type: Full body calisthenics skill training
Goal: To build muscle and strength while learning new calisthenics skills

bent arm planche and modified pistol squat for full body calisthenics workout

Duration: 1 hour
Equipment: Hip circle, chair
Type:  Leg workout
Goal: To grow your legs without weights and to improve lower body mobility

bent arm planche and modified pistol squat for full body calisthenics workout

Overwhelmed with calisthenics exercise options? Simplify your routine by focusing on these 12 fundamental calisthenics exercises and skills. 

dip bar exercises for calisthenics beginners

Reach your calisthenics and strength goals faster with these top 10 dip bar exercises for beginners. Mobility and calisthenics skills included.

dip bar exercises for calisthenics beginners

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