Man doing a push-up at a park. Calisthenics workout

7-Day Calisthenics Workout for Beginners

Discover the power of calisthenics with our 7-day workout plan for beginners. Unveil a transformative journey, sculpt your body, and achieve fitness goals. From fundamental movements to full-body circuits, this guide is your gateway to strength, flexibility, and empowerment.


Calisthenics is one of the best ways for beginners to kickstart their journey into fitness, with zero equipment or gym memberships. If you want to improve your workouts and get stronger, we put together a 7-day calisthenics plan for beginners you can pick up today!

Are you ready to sculpt your body, boost your strength, and feel empowered? Calisthenics is when your body becomes your gym and every movement transforms into power. If you're a beginner in the world of calisthenics, you're in for an exciting ride.

In this comprehensive guide, we unveil a transformative 7-day calisthenics workout plan meticulously crafted for beginners like you. Whether you're taking your first steps into the world of exercise or looking to switch up your routine, this plan is your ultimate gateway to building a strong foundation and achieving your fitness aspirations!

Read more: How to Start Calisthenics: Your Guide to Bodyweight Fitness

Young couple stretching and warming up before calisthenics workout

Day 1: Full-Body Warm-Up and Fundamental Movements

Begin your calisthenics journey with a full-body warm-up to get your blood flowing and your muscles primed for the workout ahead.


  • Jumping Jacks: 2 minutes
  • Arm Circles: 1 minute forward, 1 minute backward
  • High Knees: 1 minute
  • Leg Swings (front-to-back and side-to-side): 1 minute for each leg
  • Wrist Circles: 1 minute in each direction

Fundamental Movements (3 sets of 10 repetitions each)

Push-Ups: Focus on maintaining proper form throughout the movement, keeping your core engaged and back straight.

Bodyweight Squats: Keep your feet shoulder-width apart and lower your hips as if sitting in an imaginary chair.

Assisted Pull-Ups (using a sturdy bar or resistance bands): Build upper body strength and engage your back muscles.

Day 2: Core and Lower Body Strength

On day 2, we'll focus on core and lower body strength exercises.

Leg Raises (3 sets of 8 repetitions):

Lie on your back with your hands under your glutes for support.

Lift your legs off the ground, keeping them straight, and lower them back down without touching the floor.

Bulgarian Split Squats (3 sets of 10 repetitions each leg):

Stand facing away from a bench or sturdy elevated surface.

Place one foot on the bench behind you and perform a lunge with the other leg.

Plank Hold (3 sets of 30 seconds):

Assume a plank position on your elbows or hands, engaging your core and maintaining a straight line from head to heels.

Fit man walking outdoors

Day 3: Get Those Steps In

Take a well-deserved rest day to allow your muscles to recover and prevent overtraining. You can also take this chance to go on a walk and get your steps in. Walking is a great exercise and a proven method to increase and maintain your stamina, strength, and flexibility, without overdoing it.


Day 4: Upper Body Push and Pull

Day 4 focuses on upper body push and pull exercises.

Diamond Push-Ups (3 sets of 8 repetitions):

Assume a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.

Lower your chest toward your hands, keeping your elbows close to your body.

Horizontal Rows (3 sets of 10 repetitions):

Find a sturdy bar at waist height (e.g., a Smith machine or resistance bands. If you don’t have access to a machine or bar, a great alternative is to use a resistance band to create the tension required).

Position yourself beneath the bar and pull your chest up toward the bar.

Group of young women doing cardio dance class

Day 5: Cardio and Flexibility

On day 5, engage in cardiovascular exercises to improve endurance and flexibility.

Cardio (choose one option):

  • Jump Rope: 15 minutes
  • Running or Jogging: 20-30 minutes
  • Cycling: 30 minutes

Flexibility Exercises (perform each stretch for 30 seconds):

  • Standing Forward Fold
  • Butterfly Stretch
  • Cobra Pose
  • Seated Forward Bend

Day 6: Full-Body Calisthenics Circuit

On day 6, challenge yourself with a full-body calisthenics circuit.

Complete the following circuit 3 times, resting for 1 minute between rounds:

  • Push-Ups: 12 repetitions
  • Bodyweight Squats: 15 repetitions
  • Assisted Pull-Ups: 8 repetitions
  • Leg Raises: 10 repetitions
  • Finish the circuit with a 1-minute plank hold.

Read more: Is High-Intensity Interval Training Right For You?

Day 7: Rest and Reflect

Use day 7 as a rest day to recover from the week's workouts and reflect on your progress. Take note of any improvements in strength, endurance, and flexibility, and set new goals for the upcoming week.

Young woman doing calisthenics workout in a town square

Tips for a Successful Calisthenics Workout

  • Focus on Proper Form: Pay close attention to your form during each exercise to prevent injury and maximize the benefits.
  • Progress Gradually: As you become more comfortable with the exercises, increase the intensity or try more challenging variations.
  • Listen to Your Body: If you feel fatigued or experience discomfort, take a break or modify the exercises to suit your needs.
  • Stay Consistent: Consistency is key to seeing progress in calisthenics. Aim for at least 3-4 workouts per week.
  • Include Rest Days: Rest is essential for muscle recovery and growth. Incorporate rest days into your weekly routine.
  • Stay Hydrated and Eat Well: Hydration and nutrition play a crucial role in supporting your calisthenics journey. Stay hydrated and consume a balanced diet rich in nutrients.

Read more: Everything You Should Know about CrossFit

Calisthenics is a fantastic way for beginners to embark on their fitness journey and achieve remarkable results with minimal equipment. With the 7-day workout plan in this article, you can develop a strong foundation in calisthenics, strength, flexibility, and overall fitness.

Remember to start with proper warm-ups, master fundamental movements, and progress gradually to more advanced exercises. Stay consistent, listen to your body, and most importantly, enjoy the journey of calisthenics as you transform both your body and mind.