How to Get into Calisthenics for Busy People
Calisthenics training simplified. Learn how to make calisthenics training practical for your lifestyle with step-by-step guidance.
Calisthenics training can take place anytime, anywhere. Traffic, needing a sitter, viruses, and the cost of a gym is no longer an issue!
I’m going to take your hand and walk you through a straightforward, actionable approach to getting started in calisthenics. Plus, I will take you through a FREE full body 3x per week calisthenics workout plan so you can start reaching your fitness goals TODAY.
You will know precisely how to get into calisthenics TODAY.
Welcome, my name is Summer. My goal is to introduce you to calisthenics and help you discover all the fantastic things you can do- all with the freedom of training with just your body weight. Today’s post has been simplified as much as possible to make it easy for you to get started ASAP.
Let’s get into it!
Step 1: Get a Calendar
Make, or buy, a weekly calendar that has room for you to write your goals on. Here’s the workout calendar I use.
You need to have at least a pen and paper handy – we are literally going to plan out your calisthenics workout routine and goals.
Step 2: Calisthenics Goal Setting
Together, we are going to decide on your goals. You will be choosing a skill goal, a mobility goal and a strength goal to focus on in your calisthenics training.
Step A: Choose Your Skill Goal
Choose a calisthenics skill from the following list that you would like to focus on for the next 6-8 weeks:
1. Forearm Stand
2. Crow Pose
3. Croc or Single Arm Croc
4. Handstand
The beginner-intermediate calisthenics skills listed above can be done in any location (no pull-up bar or calisthenics equipment required), making them easy to practice whether you’re on vacation, at the beach or in a gym.
You will focus on practicing your chosen skill after your warm-up, before your workout for 10-20 minutes every training day. You do not want to train your skill at the end of the session as you will be too tired to practice the technique.
Please write down your calisthenics skill goal on your weekly calendar to check off how often you trained it in the week.
Step B: Choose Your Mobility Goal
Pick a mobility goal that will help you move through life easier or that will help you obtain more calisthenics skills down the line. Don’t know what to choose? Pick the one you struggle with most, and begin to work on building your strength.
1. Deep Squat
For calisthenics beginners, I highly recommend working on this skill.
2. Splits
Excellent for general athleticism.
3. Pancake
The pancake stretch makes achieving a handstand press easier.
Here’s some drill recommendations to improve your pancake stretch:
4. Bridge
Focus on the bridge if you already have good mobility and need a good full body stretch.
When to work on your mobility:
On every training day, you would focus on your mobility goal at the start of your session as part of your warm-up. This should be done in a dynamic manner where you move into and out of the position without holding it for an extended period of time. (Example: Deep squats held for 2 seconds, 15-20 reps 1-2 sets).
Then, at the end of your session, hold the position statically for 30- 120 secs for 1-4 sets. (Example: Holding a bridge for 30 seconds, focusing on breathing and finding stillness in the position.)
Ideally, you will work on your mobility goal daily for at least five minutes. This could mean doing a light stretch before work, on your lunch break or while watching tv.
Write down your mobility goal on your weekly calendar to check off how often you trained it in the week.
Step C: Choose Your Calisththenics Strength Goals
In order to determine your strength goal you will first need to decide on your training location.
Will you be training in a gym? Outside? At home? A combination of locations?
Which training location is the easiest to access? Remember, we are talking about beginners so we need to remove any extra obstacles in the way of getting the workout done. For this reason, I would encourage you to buy a pair of Lebert Equalizer Bars and begin your workouts at home. These bars are great as you can use them for pulling, pushing, stretching and skill-based moves. Use codeSUMMER for 10-20% off.
My first goal in calisthenics was pull-ups. For a few years, I focused on pulling-based goals like skin the cats, german hangs, back tucks, front levers, and high pulls because I was already a gym member.
Once the lockdowns happened, I moved to push-based goals as they were easier to train in any location (I like to workout outside as much as possible).
Essentially, your training location will determine the main focus of your program.
If you still don’t know where to begin, here is a list of goals you can work towards over the next year:
Beginner Calisthenics Goals
Depending on your current fitness level, the following skills can take anywhere from 1 month to 12 months to achieve.
10-20 Push Ups
4 Pistol Squats
20 Second L-Sit Hold
10 Dips
10 Pull Ups
I’ve put together a calisthenics workout that can be done three times a week for 6-8 weeks. It’s focused on handstands and general body strength.
The goal of this program is to build body awareness by aiming for easier calisthenics exercises, higher reps (above 10 reps), and to nail down the movement patterns to develop body control. As a beginner, focus on exercises that you can complete no less than 8-10 reps. If you cannot do 8-10 reps, choose an easier progression.
The general guideline for a beginner would be 15 – 20 reps of each exercise for approximately three (3) sets. Today’s workout will focus on various beginner moves/rep ranges to keep things interesting (and not too repetitive – I don’t want to bore you!)
Tip: When completing full-body workouts (3) three days a week full, be sure to space out your workouts to allow for proper rest.
Write down your calisthenics strength goal on your weekly calendar to check off how often you trained it in the week.
Get into Calisthenics with this COMPLETE Beginners’ Calisthenics Workout
The following workout can be done 3x per week for 6-8 weeks.
If you don’t want to do the same workout 3x per week (although I would recommend it as a beginner), check out my “3-Day Calisthenics Workout Plan | FULL PROGRAM,” as it has a different workout 3x per week. Alternatively, you could do the 3 day a week calisthenics program with this additional full-body calisthenics workout added onto (making your program 4x per week)
Example Calisthenics Beginner Workout 3x per week:
Movement Goals
Walk at least 15 minutes per day, with one longer walk per week (a minimum of 40 mins).
Stretch for a minimum of 15 minutes three (3) days per week, focusing on your main mobility goal (Splits Routine). Check out my “calisthenics warm-up” videos for inspiration.
I also urge you to work on your core to obtain all of your calisthenics goals. Aim to complete my “Seven Minute Ab Workout” or “Six Minute Ab Workout” as part of your program.
Write down your movement goals on your calendar – schedule them to ensure you stick to your goals.
Step 3: Weekly Review
Every Sunday, look back on the week to see how well you did. Did you achieve all of your calisthenics training and movement goals for the week?
Did you miss working on a specific goal? If so, place more emphasis on it this upcoming week. Make it your priority. (Don’t worry if you do not achieve all your goals each week. Re-focus, make adjustments when needed, and do your best.)
Copy out your goals again to keep them at the front of your mind. This will keep your goals fresh and help solidify them in your mind. Having goals makes it easier to train week to week. Your long-term vision will be the motivation you need to get your butt to your training session.
There are many days where I personally do not want to train – it’s in those moments that I reflect on my goals. I understand that going to the gym will bring my goal slightly closer to me. Whereas missing my training session will just push it farther away.
Finally, plan out your weekly workout routine and mobility goals. Check out my channel for ideas, tips, and tricks.
Repeat every Sunday!
Step 4. Focus on the Beginner Calisthenics Exercises
When in doubt, train the fundamentals – no matter your skill level. Here is a list of calisthenics beginner exercises to focus on.
Need some warm-up, core or mobility routines? Check out my Complete Calisthenics Exercise List >
Improves scapular control which is integral for all upper-body exercises.
Can’t do pull-ups yet? Do these paired with negative pull-ups for the best results.
Improves your horitzonal pulling strength and body awareness.
Want to get really good at calisthenics? Master push-ups. Do them often.
Dips are an excellent upper-body exercise that improves strength and muscle size.
6. Pistol Squats or Deep Squats
These are a must to create an athletic body you can trust.
Performing L-sits on p-bars strengthens your shoulder depression and hip flexors all in one movement.
Step 5: Take Action
Now that you know how to get into Calisthenics, fill out your calendar, write out your goals and subscribe to my YouTube channel to stay motivated.
For follow along workouts (when you don’t have time to think), check out my
Looking for a complete beginner calisthenics program? Check out my FREE 3-Day Calisthenics Workout Plan, or follow my In Gym Beginner Calisthenics Workout 3x per week for 6 weeks, then move on to my 2 day a week Beginner Calisthenics Upper Body Routine.
