Easy Beginner Calisthenics Workout Plan

⏱️ Estimated Read Time: 6 minutes

You don't need thousands on thousands of dollars worth of equipment to get a solid workout in! These bodyweight exercises should be some of the staples to your home workout routine or even in your gym routine. If you're looking for a beginner calisthenics workout to spice it up a bit and add some resistance, we got you covered!

Squats

One of the staple bodyweight exercises is the squat. Squats offer a wide range of variations that can suit different body types and preferences. To increase the intensity without using weights, you can try tempo squats. This involves performing the squat movement with a specific tempo, such as taking three seconds to lower yourself, pausing for two seconds at the bottom, and then taking one second to return to the starting position. Alternatively, you can hold a milk or water jug like a goblet squat to add resistance and make the exercise more challenging. Including squats in your calisthenics workout routine can significantly enhance your lower body strength.

Plank Hold Position

Plank holds are a great addition to any calisthenics workout routine for beginners. They help build core strength and stability, and you can also include variations like shoulder taps to increase the challenge.

Lunges

Lunges are another fantastic bodyweight exercise that primarily target the glutes, quadriceps, and hamstrings. There are various types of lunges you can incorporate into your calisthenics beginner plan, such as forward lunges, reverse lunges, walking lunges, or side lunges. To make lunges more challenging, you can hold objects like canned goods, milk jugs, or wear a backpack for added resistance.

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Burpees

No bodyweight exercise list is complete without mentioning burpees. Burpees are a dynamic, full-body exercise that combines squats, push-ups, and jumps. They are excellent for improving coordination, agility, and cardiovascular fitness. Instead of going for a run, you can perform countless burpees at home to get your heart rate up and work multiple muscle groups simultaneously.

Mountain Climbers

Mountain climbers are another effective exercise that elevates your heart rate and engages your core muscles. Similar to burpees, mountain climbers are a dynamic movement that improves coordination, full-body strength, and overall fitness. Regularly incorporating mountain climbers into your calisthenics workout plan for beginners can strengthen your core muscles, enhance stability, balance, and improve posture.

By including these bodyweight exercises in your workouts, you can achieve a well-rounded calisthenics workout routine for beginners without relying on expensive equipment. Whether you're working out at home or in a gym, these exercises offer versatility and can be modified to meet your fitness goals. So, grab your water jugs, canned goods, or backpack, and get ready to challenge yourself with these effective bodyweight movements.

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Want more guidance? Check out our Weekly Dumbbell Workout #1.

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