Calisthenics for Beginners at Home

Beginner

3 routines

Beginner calisthenics foundations for home: push, pull, squat, hinge, core, and scapular control. Minimal equipment (towel/doorway).

Routines

Day 1 — Push, Pull & Core Basics

Fundamental patterns and core control for calisthenics foundations.

Beginner

43 mins

152 Kcal

Air Squat

Incline Push up

Bodyweight Row in Doorway

Bird Dog

Dead Bug

Glute Bridge Two Legs on Floor

3 sets

12 reps

60s rest

Kneeling Scapular Push-Up

Front Plank

Day 2 — Legs, Pull & Core Stability

Lower-body patterns with beginner-friendly pulling and core holds.

Beginner

43 mins

145 Kcal

Sit Squat

3 sets

10 reps

60s rest

Bodyweight Rear Lunge

3 sets

8 reps

60s rest

Bodyweight Good Morning

3 sets

12 reps

60s rest

Bodyweight Standing One Arm Row (with towel)

3 sets

10 reps

60s rest

Diamond Push up (on knees)

Hollow Hold

Lateral Side Plank (bent leg)

Superman

Day 3 — Total Body & Scapular Control

Full-body session emphasizing balance, pulling, and shoulder stability.

Beginner

44 mins

157 Kcal

Lateral Step up

Wide Hand Push up

One Arm Towel Row

Table Top Bridge

Plank arm lifts

Standing Side Leg Raise

3 sets

12 reps

45s rest

Bodyweight Single Leg Deadlift

Standing Calf Raise

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