Full Body Workout for Women | Beginners

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The Easiest Way to Get Started With Calisthenics for Women

Women and men have different body types.

This means that calisthenics for women can be much different than what it already is for men. Women usually have to concentrate more on their buttocks to emphasize the pear-shaped body type they have, while men usually do much more exercising for the upper core.

In this article, we’re going to explore how a man’s workout can differ from a woman’s workout, emphasizing the easiest way to get into calisthenics for the latter.

If you’re a woman and you wish to start right away, claim your FREE seven-day trial on the amazing program that taught thousands how to reshape their bodies in a personalized way.

Female Calisthenics VS. Male Calisthenics

Calisthenics is all about free movement, and female calisthenics reflect that principle perfectly, making it “easy” to grasp the absolute best the discipline can offer. With that said, there are a few key differences between how females approach calisthenics and how men do.

From the perspective of women, here’s what happens:

  1.      The positioning changes and the body work relies more on how the legs move
  2.      Exercises are usually lighter but more agile, quicker to develop into full routines
  3.      Movements are more flexible, with the body taking full advantage of all joints
  4.      Exercises are more compartmentalized and easier to handle for the type of body

This list comprises some of the things that happen when women approach calisthenics on their own or with the help of a professional. In fact, women are much more likely to continue their journey into calisthenics because of the natural inclination to work on leaner exercises, such as those offered by pure calisthenics.

This isn’t always the case obviously, and it’s also not always fair to compare men and women. It’s important, however, to realize that a calisthenics workout for women can be beneficial even to men who are having a hard time sticking to their existing routines.

This is because, while slightly different, the principles remain the same: pull-ups, squats, inverted rows, dips, handstands and much more. These are just a few examples of the many exercises that calisthenics for women can offer, with men usually taking up the same versions of these exercises and adding up lengthier repetitions.

Getting the Basic Calisthenics Workout for Women Done Right

First of all, you will need to make sure you have four things before heading on with your calisthenics workout for women. These are:

  1.      A bar to hang from
  2.      A wall to lean on
  3.      A bench to push from
  4.      A lower bar to row from

These can all be found in any major park in the city, helping you achieve your goals in an organic manner and without the need to buy expensive gear. Then, you need a plan.

We at Body Weight Training Arena have been building calisthenics for women programs for a long time, which are plans that can help you understand what you need to do in order to get started.

There are a lot of nuances that women have to pay attention to at first.

These include things like knowing how to properly space the legs out while performing a bench dip, or making sure not to bend your knees too deep during pistol squats. With time, you’ll see that small exercises like these will become second nature to you, creating the perfect outlook for a fantastic career in calisthenics.

Of course, just like any other exercise-based training program, calisthenics progression is an important topic to tackle and one that will yield results sooner rather than later, especially if you consider the short-term goals instead of the long-term ones.

Never start your journey thinking that you’ll be extremely strong in just a few months — you’ll set yourself up for disappointment. You need to take things one step at a time, making sure that your body adapts to the exercises themselves and not vice versa.

If you find yourself trying to force things on your body, then you know there’s something wrong with your technique, and you need to rethink it before it’s too late. That’s what we mean by taking things one step at a time. If you wing it, you’ll lose interest in it.

Here’s how to make sure that doesn’t happen.

The Holy Grail of Women Calisthenics

As we previously said, women calisthenics are more agile and more leg-based than men calisthenics. This obviously depends on the person themselves but, generally speaking, calisthenics for women tends to put less strain on the upper muscles.

The legs are the big deal here. They can make or break you in a matter of just a few days if done incorrectly. Therefore, a woman has to pay particular attention to her stance, making sure that squats are executed correctly, and legs are spaced out nicely.

Also, in order to keep your head up and start doing things the right way, you need to think about a strategy, one that will help you stack small achievements one on top of the other until you reach a grander vision for things.

It’s not easy, but it’s doable. And that’s where the professionals come in.

You might not believe it to be true, but calisthenics bodybuilding is an extremely viable option for women because of their leaner structure. The constant daily exercising that calisthenics provides is exactly what most women look forward to when initially starting their fitness careers.

Of course, these programs require guidance.

You can find that guidance in the hands of master instructors like Body Weight Training Arena, the people who can guide you towards absolute success and satisfaction in the long-term.

You can also find success with the many programs available online from which you can learn. Nutrition, exercises, motivation, strength — these are all things that work and which you can find in a new, improved program called The Movement Athlete.

This is an impressive program that is comprised of hundreds of resources that make calisthenics for women a breeze to go through. Not only are there no obligations whatsoever, but you can also access the entire program’s library during this period of time, making it easy to see what the steps are all about.

Train those buttocks harder than ever, thanks to this amazing program, and smash your goals one by one following the easy-to-use visualizers that will help you achieve your dreams. It’s never too late to say yes to a healthier lifestyle.

Simply download the app and claim your FREE seven-day trial to start your journey strong.


Calisthenics for Women – All You Need To Know
Female Calisthenics Routine For Beginners






30 minutes

Fat Loss

About this Calisthenics Workout

Ladies, are you ready to achieve your sexy and healthy body you have always dreamed of? No more gimmicky workout routines and inefficient regimen designed ideally for men. You deserve only the best workout.

Now, there are many reasons why you would like to workout. If it’s for aesthetics and having a sexy physique like most women desire, There is nothing wrong with it since you will still benefit physiologically and psychologically as well. As for this workout routine, we’ll be focusing on you losing fat and weight, looking leaner while getting stronger.

There are a lot of misconceptions regarding women’s workout routine that’s why a lot of women tend to stick to hours and hours on the treadmill and doing crunches all day. There are also those who train exactly how men train. Don’t get me wrong now. I’m not saying it’s all bad training like the opposite sex but there are biological differences between the sexes that should be taken into consideration when developing a workout routine.

Such a difference is women’s slower fatigue rate and a faster recovery rate. That’s why the workout will be having shorter rest periods compared to the usual workouts. This would enhance fat loss and provide aerobic benefits.

Women have also higher endurance capacity on low to medium intensities due to having greater type I muscle fibers. Hence, having steady state full body exercises are included in the routine.

Your workout will be consisting buns development and upper body strengthening. You’ll also be building a strong core for your sexy posture to strut.

Remember that there are no spot reduction exercises so you’ll be training your full body for the ultimate fat loss results.

Never forget the basic golden rules when performing every exercise.

Mountain Climbers130s
Jumping Jacks160s
Hanging Leg Raises18
Side Plank130s
Knee Raises18
Rope Jumps160s

Rest for
10 seconds between each exercise and rest for 4 minutes for each roundTotal of 3 rounds.

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           FOR WOMEN

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How It’s Done

Mountain Climbers

Start with core development through mountain climbers. It will also help you strengthen your shoulders, arms, and chest as well. Do a push-up position to start then move one knee toward your chest and back alternately. Do each movement for 1 count each for 30 seconds. Breathe normally when doing the movement while contracting your full body.


Squats is the essential exercise for developing those well-sculpted buns underneath those jeans. Building glutes, quadriceps, and your hamstrings, the exercise should never be left out in your routine. From a standing position with feet slightly wider than shoulder stance and feet parallel, lower yourself as if your going to sit down until your butt almost touches your hamstrings. Your knees should not pass your toes in the process. Move back up by pushing through your heels. Everything should be done in a controlled manner. Inhale downwards and exhale upwards.

Jumping Jacks

I guess you’ve been doing jumping jacks since you were a kid. Just to refresh: start with a straight posture and arms on the side. Move your arm outwards to the top of you with full extension while you jump extending your legs to the sides. Return to the first position for single count then repeat. Complete the full range of motion with your arms and don’t be lousy with the movement. Be energetic for more power and fats to burn.

Chin ups

This would be your upper body strengthening exercise. This would mainly focus on your biceps aka guns and lats. Start by hanging on a bar with a supinated grip (underhand to maximize bicep activation) and shoulder width apart. Pull yourself up as if you’re driving your elbows to the ground. Return to the starting position and repeat. This could be a difficult exercise even for a beginner so you could move to an easier progression such as legs assisted by a bench or doing inverted rows.

Hanging Leg Raises

Let’s get back to our core with hanging leg raises. This beats crunches everyday, anytime! You’ll be using a bar so you’ll get to work on your arms and grip as well! Start in a hanging position but in a pronated grip (overhand). Move your knees towards your chest and down. Refrain from using any momentum. Focus on moving in a controlled manner. Do not also let your body move back and forth when executing the movement. You can also do it with an underhand grip for more stability; hence less rocking movement or ask someone to hold your lower back.

Side Plank

Your abs aren’t the only part of your core. Strong obliques are essential to a solid core and a good routine involves side planks. This is basically planks for your obliques. Do a plank position then rotate your body sidewards, leaving one forearm and feet on a ground. Hold the position while breathing normally. Contract your whole body while holding the position.

Knee Raises

The knee raises we’re talking about are primarily for your quads, calves, and glutes, but still activating your core for stabilization. Lean against the wall with your fullback on it as if you’re sitting on a chair. Raise one leg by stretching the knee until it is parallel to the ground. Repeat this for the number of reps then switch to the other leg for a balanced development.

Rope Jumps

Finish of the round with a steady state rope jumps. Find a decent quality jump rope then proceed doing low bounce rope jumps You could practice a bit before doing the routine so you can get a feel for the movement and tempo. Continue the jumps for 30 seconds for a lifetime of benefits (as long as you consistently train and eat well of course).

There you have it, ladies. A solid workout plan to get you confidently strutting your health, strength, smoking body of yours.

Combine this with a proper diet and you’ll burn fat quicker than ever before. Train with this routine for 3 to 4 times a week.

But if you truly want to get the most from your workout; lose weight, burn fat, gain lean muscle, get stronger and learn new skills, I highly recommend trying out The Movement Athlete.

With a personalized workout plan with The Movement Athlete, you’ll get to maximize every workout because each routine will be specifically built for your current skill level. You’ll still be pushed to your limits, but you will not have to worry doing exercises you currently can’t do YET.

Try The Movement Athlete for free and you will not regret it.

For now, try out the workout and tell us what you think. If it’s too easy or too difficult, try out The Movement Athlete then!

Stay strong, women of the world!


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