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This video will show Calisthenics Basics/Beginner Workout for all the 4 muscle groups. You will find many alternative exercises in the video. All variations and progressions are must to try. You would find different exercises in this video that include the pull-ups, push-ups, squats, pikes and crunches.
All the demonstrations are there in the video so that you can develop a clear concept. Before jumping to any workouts it is always better to take some professional guidance so that you can be guided with regard to fitness and health.
The short answer Updated: July 2026
A complete beginner calisthenics workout trains five movement patterns: push, pull, squat, core and bodyline. The video above demonstrates beginner-friendly variations of each — push-ups, pull-ups, squats, pikes and crunches — with alternative exercises for every movement, so you can train your whole body with nothing but a pull-up bar.
The fastest way to progress is to start at your exact level, not a generic “beginner” label. The Movement Athlete assesses you on the 9 Fundamentals and places you across 100+ progression levels; the push-up ladder alone has 12, from wall push-ups to full push-ups, so a true starting point exists for every body.
That is how 100,000+ athletes train — assessment first, then a personalised plan drawn from a library of 2000+ exercises that adapts every session as you get stronger, with an average member rating of 4.9★.
Free · about 3 minutes · no credit card