Beginner

Calisthenics Fundamentals

Perfect routine to start with calisthenics. Focused on mastering the basic movements with accessible progressions and flawless technique.

Beginner 3 days/week 120 min/week 17 exercises

Plans

The full week

Every exercise links to its entry with the animation and detailed execution.

40 min · Baja

exercises	Sets	Reps	Rest
Wall Push-ups	3	15, 15, 15	60s
High Incline Push-ups	3	12, 12, 12	60s
Knee Push-ups	3	15, 15, 15	60s
Air Squat	4	15, 15, 15, 15	60s
Plank Hold	3	30s, 30s, 30s	45s
Crunches	3	20, 20, 20	45s

40 min · Baja

exercises	Sets	Reps	Rest
Floor Pulls	3	15, 15, 15	60s
Australian Pull-ups (Knee)	3	12, 12, 12	60s
Negative Pull-ups	3	5, 5, 5	90s
Lying Leg Raises	3	15, 15, 15	45s
Lunges	3	10, 10, 10	60s
Calf Raises	3	20, 20, 20	45s

40 min · Media

exercises	Sets	Reps	Rest
Low Incline Push-ups	4	12, 12, 10, 10	60s
Australian Pull-ups	4	12, 12, 10, 10	60s
Assisted Squat	3	15, 15, 15	60s
Side Plank	3	30s, 30s, 30s	45s
Hollow Body Hold	3	20s, 20s, 20s	45s