5 Epic Beginner Calisthenics Workouts

by Ash Tilley / April 10, 2020

Looking for an epic Beginner callisthenics workout program? The Supp Stop has you covered. Sit back (for now) and learn how to do these epic moves in the comfort of your own home.

Having originated from ancient Greece and gained popularity in the early 19th century, the Calisthenics workout today is used for various reasons, from warming up to fighting a variety of health conditions like obesity and heart problems. With its roots in Greece, the word Calisthenics is made up of 2 words- ‘Kallos’ which means beauty and ‘sthenos’ which means strength.

The workout generally involves pushing, pulling, lunging & lifting movements using little to no equipment. When you perform these activities in a continuous and rigorous routine, they train your body strength and physical capacity.

These exercises rely on no other equipment except a person’s own body weight. The level of intensity and rhythm with which these exercises are performed varies. These moves help you boost your immunity, endurance, increase flexibility and coordination, among other things.

Very often in today’s world, we see calisthenic training being used for warming up before rigorous sports, by athletes for training, or bodybuilders before their workout.

As a normal person’s lifestyle becomes more & more hectic, having a workout routine that can be performed without relying on any equipment can be very useful. Bodyweight workouts allow you to avoid that trip to the gym as well as the cost of membership or of buying your own equipment.

There is a vast variety of beginners’ calisthenic workouts available, but it’s essential to know the basics.

4 basic Calisthenics exercises

  1. Push-Ups -Strengthens your core muscles as you work your chest & shoulders.
  2. Planks – The best way to practice your stability.
  3. Lunge – Strengthens your lower body.
  4. Burpee- Strength building, full-body exercise
  5. Squats – For building your glutes, quadriceps, and hamstrings.


In an increasingly mobile, time-pressed culture, it’s important to have training options that can be performed anywhere, anytime and with little to no equipment.

Here is a holistic Beginner callisthenics workout program for beginners that as a full-body workout. Perform these with a 30-second break after each exercise set. You may also repeat the routine after a 3-minute break.

#1 – Pushups (10)

Beginner callisthenics workout program

Doing push-ups allows your body to stretch and the muscles to strengthen. It exercises especially those muscles that are located in your chest, shoulders, triceps, and abdomen.
– To perform a push-up, place your hands shoulder-width apart, and ensure that your arms don’t bend. Legs straight and toes resting on the floor, put pressure as you lower your body by bending your elbows at a straight angle. Come back up by tensing your chest and repeat.

Push ups program


#2 – Lateral Lunge (10 per side)

Beginner callisthenics workout program

With your feet shoulder apart. Inhale as you put your right leg out and slowly shift your body weight as you gradually squat to an angle of 90 degrees. Attempt to sit on your butt while keeping your back as upright as possible.

#3 Plank (One Minute)

Beginner callisthenics workout program

This is a core workout staple. Plant hands under your shoulders like you’re about to do a push-up. Keep your against the floor and squeeze glutes to stabilize your body. Neutralize your neck by looking at a spot on the floor. Hold this pose without breaking your form or compromising your breath.


#4 – Squats (10)

Beginner callisthenics workout program

Stand with your feet apart as per shoulder width, lower your body as if you’re about to sit down without touching the floor. Move back up by applying pressure through your heels.

Squat exercise

#5 – Crunches (20)

Beginner callisthenics workout program

Lay upon your back with your bent knees up and feet flat on the ground. Put your hands behind your back and hold your elbows out. Tilt your chin and gently pull your stomach inwards as you raise your body. Apply pressure as you lift your neck, shoulder blades off the floor. Hold your pose for a bit and lower your back gradually.

Crunches calisthenics program


There you have it, a workout that needs no equipment, but one which can make you look good and feel good if done regularly. Combine your calisthenic workout plan with good sleeping habits, a well-balanced diet, and the results will follow!

You can try our 5 Epic Beginner Calisthenics Workouts to get in that strength and cardio. Or if you are busy like most of us are you can give our 15 Minute HIIT Workout at Home a try.

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Callisthenics FAQ

What is Calisthenics?

It is an art form of using your own body weight as a means to maximize human power and athletic ability,” says Tee Major, a U.S. military fitness instructor and author of Urban Calisthenics. The fundamental goal of callisthenics should be mastering control over lifting and moving your body in space

What is the purpose of Calisthenics?

The term callisthenics refers to exercises that are done in a rhythmic, systematic way using bodyweight for resistance. The purpose of callisthenics is simple—to help you build strength, endurance, and flexibility with no equipment needed.

What is a Calisthenics workout?

Callisthenics is a form of exercise consisting of a variety of movements that exercise large muscle groups (gross motor movements), such as running, standing, grasping, pushing, etc. These exercises are often performed rhythmically and with minimal equipment, as bodyweight exercises.

Can you build muscle with only callisthenics?

Yes, you can by doing a lot of callisthenics. It will build not only pure muscles but also a lot of hardcore. Do regular push-ups, pull-ups, chin-ups, Parallel or single bar dips, Squats and various other bodyweight exercises like Lunges, Planks, Flutter kicks, mountain climbers.


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April 10th, 2020

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[…] can try our 5 Epic Beginner Calisthenics Workouts to get in that strength and cardio. Or if you are busy like most of us are you can give our 15 […]