- Max plank
- 8 squats
- 8 lunges
- 8 push ups
- 8 laying down leg raises
- Max mountain climbers
- 8 pike push ups
Complete 1-3 sets with a 2 minute break between each set. Train 2-4x per week.
Starting your fitness journey doesn’t have to be complicated. With the right exercises, you can build strength, improve coordination, and develop muscle tone, all without needing any fancy equipment. If you're a beginner looking for a simple yet effective full-body workout, this Beginner’s Calisthenics Full-Body Training Plan is for you. It targets all major muscle groups, helps you master essential bodyweight movements, and sets a strong foundation for your fitness goals.
Why a Full-Body Calisthenics Plan?
Calisthenics exercises are a fantastic choice for beginners because they rely on your own body weight as resistance. This makes them accessible to everyone, no matter your fitness level or experience. A full-body workout, like the one outlined in this plan, is essential for developing overall strength and endurance. By training multiple muscle groups in one session, you can enhance muscle coordination, balance, and stability.
This workout plan focuses on eight key bodyweight exercises that will help you build strength across your core, legs, chest, arms, and shoulders, all while increasing your cardiovascular endurance. And the best part? You can do it anywhere, anytime!
The Full-Body Workout Breakdown
This Beginner’s Calisthenics Full-Body Training Plan is designed to be simple, effective, and scalable. You'll complete 1-3 sets of each exercise, resting for 2 minutes between sets. Aim to train 2-4 times per week to allow your muscles time to recover and grow.
1. Max Plank
The plank is a core-strengthening exercise that engages your abs, back, and shoulders. It’s perfect for improving stability and overall strength.
How to do it:
- Start in a forearm plank position with your elbows beneath your shoulders.
- Keep your body in a straight line from head to heels.
- Engage your core, glutes, and thighs to prevent your hips from sagging.
- Hold for as long as you can—aim for at least 30 seconds to start, and increase your time as you progress.
Muscles Worked: Core, shoulders, back.
2. 8 Squats
Bodyweight squats are a great lower-body exercise that targets your quads, hamstrings, glutes, and core.
How to do it:
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Push your hips back and lower your body as if sitting in a chair, making sure your knees stay in line with your toes.
- Keep your chest up and your back straight as you lower down.
- Drive through your heels to return to the standing position.
Muscles Worked: Quads, hamstrings, glutes, calves.
3. 8 Lunges
Lunges are another excellent leg exercise that works your quads, glutes, and hamstrings, while also improving balance and stability.
How to do it:
- Stand with your feet hip-width apart.
- Step forward with one leg and lower your hips until both knees are at about a 90-degree angle.
- Keep your front knee aligned with your ankle and your back knee just above the floor.
- Push through your front heel to return to the starting position.
- Repeat on the other leg.
Muscles Worked: Quads, hamstrings, glutes.
4. 8 Push-Ups
Push-ups are a classic bodyweight exercise that strengthens the chest, shoulders, triceps, and core.
How to do it:
- Start in a high plank position with your hands placed slightly wider than shoulder-width apart.
- Lower your body by bending your elbows until your chest nearly touches the floor.
- Push back up to the starting position, keeping your body straight throughout the movement.
Muscles Worked: Chest, shoulders, triceps, core.
5. 8 Laying Down Leg Raises
Leg raises are great for building core strength, especially targeting the lower abdominals.
How to do it:
- Lie flat on your back with your legs straight and hands at your sides for support.
- Slowly lift both legs off the ground while keeping them straight, engaging your core as you raise them.
- Lower your legs slowly back down without letting them touch the ground.
Muscles Worked: Lower abs, hip flexors.
6. Max Mountain Climbers
Mountain climbers are an excellent full-body exercise that works your core, shoulders, arms, and legs while also boosting your cardiovascular fitness.
How to do it:
- Start in a high plank position with your hands beneath your shoulders.
- Drive one knee towards your chest, then quickly switch legs as if you’re "climbing."
- Continue alternating legs at a fast pace while maintaining a stable core.
Muscles Worked: Core, shoulders, arms, legs.
7. 8 Pike Push-Ups
Pike push-ups target the shoulders and upper chest, helping to build upper-body strength.
How to do it:
- Start in a downward dog position with your hips lifted high and hands placed shoulder-width apart.
- Bend your elbows to lower your head towards the floor, focusing on using your shoulders and triceps.
- Push back up to the starting position.
Muscles Worked: Shoulders, upper chest, triceps.
Workout Guidelines
- Sets: Complete 1-3 sets of each exercise, depending on your fitness level.
- Rest: Take a 2-minute break between each set to allow your muscles to recover.
- Frequency: Train 2-4 times per week, with at least one rest day between sessions to prevent overtraining and allow muscle recovery.
As a beginner, it’s important to start slow and focus on mastering proper form. Over time, as your strength and endurance improve, you can increase the number of sets, reps, or add more challenging variations of each exercise.
Start Your Journey Today!
This full-body calisthenics workout is a great starting point for any beginner looking to get fit, build strength, and improve overall health. With just bodyweight exercises, you can perform this workout at home or on the go—no equipment needed!
Remember, consistency is key. Stick to this plan, and in a few weeks, you’ll start noticing improvements in your strength, endurance, and overall fitness.
Keep progressing, and soon you’ll feel stronger and more confident in your ability to perform a variety of bodyweight exercises.