25 minutes

Strength Building

About this Calisthenics Workout


So you made the decision to give calisthenics a try. Good for you!

You’re probably a beginner and looking to get started somewhere. Well, this is a great routine for you to get a feel of what calisthenics is all about.

This workout is for anyone who wants to get started with bodyweight training and calisthenics.

It’s been created specifically for one reason: to get you started the easiest way possible. It focuses on the Fundamentals, which include Pushing, Pulling, Legs, and Core. In the Calisthenics Academy, we also add Bodyline work and Back work as they help create a solid base for harder, more challenging movements and exercises.

In this Basic Calisthenics Workout, we’ll be focusing on the essential exercises, such as Push-Ups, Pull-Ups, Squats, and Leg-raises to cover the foundation.

Building FUNDAMENTAL strength is THE MOST important goal for every beginner.

Those who want fast results will probably want to progress faster. But as these fast-trackers improve and try to learn a new skill, they may encounter a few issues; their foundation and the way they performed those basic exercises were bad.

It’s extremely important, especially in calisthenics, to not skip steps. The complexity of skill learning lack in one area will send you right back to the basics.

And since you’re a beginner, you might be surprised to get a good amount of muscle and get stronger pretty quick for the earlier periods of your training sessions. This is because you, while being new to workout, is still quite far from your genetic capacity and your body needs to adapt to the new stimuli which is your workout.

Apply these rules when performing the exercises.

Here are a few things you need to keep in mind when performing these exercises:

1. Perfect form – You’re only competing with yourself. Stick to that perfect form and work from there. Doing this will result in zero sticking points and better progress in harder calisthenic skills.

2. Focus on quality rather than quantity. – Quality form that is. A few quality reps will get you the results anytime than doing hundreds of the exercise with a horrible form.

3. Mindful practice – When doing reps focus on your muscles contracting, feel them building up. This also promotes mind-muscle connection which enables you to be more aware with your body.

4. Breathe – Make sure you are breathing through each exercise. This will get you stronger and not die. Inhale in for the first part of the movement (concentric – upward motion) and then exhale for the next (eccentric – downward motion).

Additional Points
– Feel free to add more rest time between exercises or between rounds.
– If you can’t perform a particular exercise, try an easier variation and progress from there.

Before the workout, warm your body up first!

Do proper warm-up first to increase your performance. It basically prepares your body for the upcoming stress you’re going to exert on yourself. Do simple warm-up routines to get the blood flowing and your joints lubricated.

Here is Your Workout :

Static Chin-ups18s
Elevated Push-ups110
Leg Raises110
Inverted Rows 45 Degrees115
Bench Dips110

No rest between each exercise and rest for 90 seconds for each roundTotal of 3 rounds.

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How It’s Done

Static Chin Ups

Let’s start with probably the most difficult one for beginners. This will work primarily your biceps and lats. Use a bar that is low enough or find a stool elevate yourself to get into position. Use a supinated (underhand) grip with shoulder-width apart hands. Jump into the highest position of a chin-up and hold for the set amount of time. Breathe as you are holding yourself up. Keep a straight bodyline and try to touch the bar with your chest. If it is too difficult, assist yourself by lightly placing your feet on a stool to lessen the load.

Elevated Push-ups

Develop your chest, triceps and shoulders with this exercise. Find something sturdy enough you can put your weight on such as a bench or a table. Hands on the surface of your choice, extend your legs backward but keep your hands under your shoulders, and shoulder-width apart. Maintain a straight body line from your head down then let yourself down until your chest nearly touches the surface of your object. Push upwards by squeezing your chest and triceps. Keep your elbows parallel to each other. That is one rep. If your find it heavy, find a higher surface so you could put less weight for the push-up.

Leg Raises

Our compound movements always engage the core that’s why we need to give it some lovin’! Leg raises exercise does exactly that for you. Lying on the floor with your arms on the side and back completely flat on the floor, lift your legs up to 90 degrees. Lower them down slowly until your legs nearly touch the floor. Do not let it completely touch the floor, then repeat the process. Squeeze your core and do the movement in a controlled fashion. You’ll get a strong core in no time.

Inverted Row 45 Degrees

Let’s get back to developing your lats and biceps. Hold the bar in a supinated (overhand) grip. Keep a straight body line similar to the push-up. Think of the movement as an inverted push-up. Pull yourself up by squeezing your back and biceps. Imagine driving your elbows down and behind you. Do everything in a controlled manner. You can control the difficulty of the exercise by playing with the angle same as the push-up. The lower the angle, the more difficult and vise-versa.

Bench Dips

This for your triceps, the biggest muscle group in your arms. Find a bench with enough height. Similar with the previous exercises, the lower the height, the more difficult. Hands on the edge of the bench, extend your lower body forward. Keep your hands underneath your shoulders. Lower your body just until your elbows get slightly deeper than 90 degrees. Then push back up by contracting your triceps.


Finish of the round with a nice leg workout. Squats are essential for developing your lower body, your quads, glutes, hamstrings and calves all the same time. Just keep in mind the proper form. Do not let your knees go past your toes when you’re lowering yourself down. Imagine as if you’re going to sit down on a chair. Lower your butt and stop just before your hamstrings touch your calves. Push up by exerting from the heel and that is one repetition. You could put your hands in front of you for balance.

Start with a good solid foundational routine.

Just like a towering skyscraper in the sky, when building up to your goals, you need to lay out a solid foundation. Move past the foundations and you might see your tower crumbling down to the ground or just get nowhere.

But what if I can’t do some of these exercises?

Create an optimal training routine just for you.

This is a problem a lot of us run into. We’re given routines – usually based on a standardized level – beginner, intermediate, advanced. Calisthenics Academy used to do that too – because it’s very hard to create a personalized training for each and every person unless we spend a significant amount of time with them.

There was just one problem with this approach (actually there are a lot of problems with it) – it hindered our athletes’ progress. We’ve written extensively on the matter in the blog post, The end of beginner/intermediate/advanced – that is hurting your training.

It simply explains why a lack of personalization is hurting your training.

Imagine if some of these exercises above were too hard for you. Your body will try to compensate with a poor form, movement dysfunction and possibly risk injury if it’s too challenging.

If some of these exercises were too easy they wouldn’t challenge your muscles to grow – you’d simply be wasting your time.

This is why we created Calisthenics Academy: to offer a fully personalized training program reflecting exactly where your level is for optimal performance.

Take the assessment to see how do you stack up on the 8 fundamental calisthenics moves.

Stay strong, friends!