Beginner Calisthenics Workout at Home

beginner calisthenics workout

Beginner Calisthenics Workout

Calisthenics is a bodyweight exercise training style that involves full-body control, in addition to using your body as the main source of weight. Unlike traditional resistance training, Calisthenics at most requires solely a horizontal bar.  For this reason, any new athlete can easily progress with a beginner calisthenics workout without equipment. The benefits of calisthenics are as follows:

  • A mix of Strength Training, weight exercise & cardio
  • Increases heart rate and blood circulation
  • A functional way to build muscle, strength, and flexibility

Below’s a beginner calisthenics workout at home you can try to get started with.


Every beginner calisthenics routine involves push-ups as well as many others.  The aim is to get really good with standard push-ups with the floor in front of you.

Primary muscles used:

  • Upper to mid chest muscles
  • Shoulder muscles (deltoids)
  • Triceps

Secondary muscles used:

  • Biceps (Front arm muscles)
  • Abdominal (core muscles)
  • Trapezius (Middle of back muscles)


Pull-ups are a staple for upper body strength, not to mention the king of calisthenics. Performing pull-ups with perfect form require loads of strength & can be done with typical pull-up bars.

Primary muscles used:

  • Biceps (front arm muscles)
  • Back muscles (lats)
  • Abs (Core)

Secondary muscles used:

  • Entire lower body
  • Chest muscles


Squatting is essential to all Calisthenics training. This move will add strength & size to all your leg muscles.

Primary muscles used:

  •  Front of leg muscles (Quads)
  • Back of leg muscles (hamstring)
  • Butt muscles (gluts)

Secondary muscles used:

  • Abs(Core Muscles)
  • Calf (Back of lower leg)


Dips are a great pushing exercise for working the upper body. This moment can be done using two parallel bars

Primary muscles used:

  • Whole chest (upper, mid & lower)
  • Triceps (Back of arm muscles)
  • Trapezius (Middle of back muscles)

Secondary muscles used:

  • Biceps (Front of arm muscles)
  • Abdominal (Core muscles)
  • Entire lower body


Lunges are a great exercise to work your leg muscles.

  • Primary muscles used:       Front of leg muscles)
  • Hamstrings (Back of leg muscles)
  • Calf’s (Back of lower leg muscles)
  • Gluteus maximus (Butt muscles)

Secondary muscles used:

  • Entire upper body



Planks are a great core-strengthening movement that can easily help advance you to harder exercises like leg raises.

Primary muscles used:

  • Traverses abdominals & Rectus abdominals
  • Internal oblique
  • External oblique

Secondary muscles used:

  • Lower body stabilizer muscles

The exercises listed above are the basics calisthenic movements. However, this doesn’t mean bodyweight training is solely for beginners . Certainly, the more you train the more advanced you want to become, therefore after mastering the basics the movements should be intensified by moving to harder variations in addition to increasing the reps & sets. For example, you can do 10 standard push-ups with good form, after that you would move on to archer push-ups

If you are interested in calisthenics & want a structured routine, check out Bar Brothers – the system. This program will provide a great structure to follow for all athlete levels.

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