LoadMuscle
  • Workouts
  • Exercises
  • Blog
  • Free Workout Planner

LOAD MUSCLE

If you've come this far, you can start now!

Product

Free Workout PlannerWorkoutsExercisesFAQ

Company

HomeAboutBlogSupport

Legal

Terms of UsePrivacy Policy
© 2025 Load Muscle. All Rights Reserved.
    Calisthenics Starter

    Calisthenics Starter

    Calisthenics
    Beginner
    3 routines

    Beginner-friendly 10-minute circuits to build fundamental strength, stability, and coordination with simple movements.

    Routines

    Day 2 — Upper & Core Focus

    Quick circuit to groove basic push/pull patterns and core control.

    Beginner
    15 mins
    36 Kcal
    Wide Hand Push up

    Wide Hand Push up

    1 sets
    8 reps
    20s rest
    One Arm Towel Row

    One Arm Towel Row

    1 sets
    10 reps
    20s rest
    Lying Leg Raise

    Lying Leg Raise

    1 sets
    10 reps
    20s rest
    Hip Lift - Low Back Off Floor

    Hip Lift - Low Back Off Floor

    1 sets
    10 reps
    20s rest
    Oblique Crunch

    Oblique Crunch

    1 sets
    10 reps
    20s rest
    Bent Leg Kickback (kneeling)

    Bent Leg Kickback (kneeling)

    1 sets
    10 reps
    20s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    1 sets
    0 reps
    20s rest
    Dead Bug

    Dead Bug

    1 sets
    10 reps
    20s rest

    Day 1 — Full-Body Basics

    Move through each exercise once with short rests. Focus on smooth, controlled reps.

    Beginner
    15 mins
    36 Kcal
    Push up (on knees)

    Push up (on knees)

    1 sets
    8 reps
    20s rest
    Underhand Grip Inverted Back Row

    Underhand Grip Inverted Back Row

    1 sets
    8 reps
    20s rest
    Hyperextension

    Hyperextension

    1 sets
    10 reps
    20s rest
    Bent Leg Side Kick (kneeling)

    Bent Leg Side Kick (kneeling)

    1 sets
    10 reps
    20s rest
    Dead Bug

    Dead Bug

    1 sets
    10 reps
    20s rest
    Bird Dog

    Bird Dog

    1 sets
    8 reps
    20s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    1 sets
    0 reps
    20s rest
    Single Leg Foot Touch

    Single Leg Foot Touch

    1 sets
    8 reps
    20s rest

    Day 3 — Lower & Balance

    Lower-body patterns plus balance and trunk stability.

    Beginner
    15 mins
    36 Kcal
    Diamond Push up (on knees)

    Diamond Push up (on knees)

    1 sets
    8 reps
    20s rest
    Underhand Grip Inverted Back Row

    Underhand Grip Inverted Back Row

    1 sets
    8 reps
    20s rest
    Bent Leg Side Kick (kneeling)

    Bent Leg Side Kick (kneeling)

    1 sets
    10 reps
    20s rest
    Hyperextension

    Hyperextension

    1 sets
    10 reps
    20s rest
    Single Leg Foot Touch

    Single Leg Foot Touch

    1 sets
    8 reps
    20s rest
    Lunge with Twist

    Lunge with Twist

    1 sets
    8 reps
    20s rest
    Bird Dog

    Bird Dog

    1 sets
    8 reps
    20s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    1 sets
    0 reps
    20s rest
    Back to Calisthenics

    Similar Workout Plans

    Push-Up Progression

    Push-Up Progression

    Intermediate
    Pull-Up Prep

    Pull-Up Prep

    Intermediate
    Pistol Squat Prep

    Pistol Squat Prep

    Intermediate