14 Day Calisthenics Challenge Push Up and Pull Up Starter

Beginner friendly daily workouts you can do at home.

Can’t do a push up or pull up yet? Start here.

The 14 Day Calisthenics Challenge gives you quick, step by step sessions to build real strength, learn clean form, and kick-start consistent training at home or in the park.

What you get

• Daily 10–20 minute workouts for 14 days
• Push up and pull up progressions with clear form cues
• Beginner and low-impact options for every session
• Simple warm ups, mobility, and core finishers
• Printable habit and progress tracker
• Community check ins for accountability
• Coach feedback on form inside Calisthenics HQ

Who it’s for

• True beginners who want a safe, simple start
• Returning athletes who need structure and momentum
• Anyone training at home with minimal or no equipment

Equipment
Bodyweight only to start. A doorway pull up bar or resistance band is optional and helpful.

How it works
Join with a 7 day free trial, start Day 1 today, follow the daily plan, and post your check in. Keep your momentum going with our courses and programs after you finish.

Included with membership
This challenge is part of Calisthenics HQ. Try it free for 7 days, then 27 dollars per month. Cancel anytime.