Calisthenics Program: 12 Exercises for a Full-Body Workout

Think of calisthenics programs as the no-frills, equipment-free way to a stronger and healthier version of yourself. With the right exercises and proper form, calisthenics can provide a full-body workout that targets multiple muscle groups at once.

Before we get into which exercises you should include in your calisthenics program, let’s first understand the basics of this form of exercise. Calisthenics, also known as bodyweight training, is a series of exercises that use only the weight of your own body for resistance. This means no weights or machines are needed – just you and your determination.

You can choose to do your calisthenics routine at home, in a park, or even in a hotel room while traveling.

You can also choose to use equipment. Resistance bands, dip bars, and pull-up bars are common options for calisthenics enthusiasts. However, these are not necessary as there are plenty of exercises that can be done without any equipment.

Now, let’s dive into the 12 essential exercises that should be a part of your calisthenics program.

What Are the Crucial Elements of a Calisthenics Program?

A well-rounded calisthenics program should consist of exercises that target the following three elements:

1. Strength: This includes exercises that focus on building muscle and strength, such as push-ups, pull-ups, squats, and dips.
2. Cardiovascular Endurance: These are exercises that get your heart rate up and increase your breathing, helping improve your overall endurance. Examples include burpees, jumping jacks, and mountain climbers.
3. Flexibility: This element is often overlooked but is essential for preventing injuries and maintaining range of motion in joints (1). Stretching exercises such as lunges, downward dog, and leg swings can help improve flexibility.

Other important factors to consider when planning a calisthenics program include proper form, progression, and variation. It’s important to start with the basics and gradually increase difficulty as you become stronger.

Variations of exercises can also help prevent boredom and target different muscle groups.

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Calisthenics Program Exercises

Now, let’s take a closer look at 12 examples of well-rounded exercises in a calisthenics program. This will have a mix of equipment and also body weight exercises:

1. Nordic Curl

1. Kneel on a soft surface with your feet anchored under a sturdy object or have a partner hold them down.
2. Keep your body straight from your head to your knees.
3. Slowly lower your torso towards the ground, using your hamstrings to control the descent.
4. Reach out to catch yourself with your hands if needed. You can also place pillows out in front of you to soften the landing if you happen to fall. 
5. Push off slightly with your hands to help yourself back up to the starting position.
6. Engage your core and keep your back straight throughout the movement.
7. Perform the exercise slowly to maximize muscle engagement.
8. Repeat for the desired number of repetitions.

2. Band Hip Adduction

1. Anchor a resistance band to a stable object near the floor.
2. Loop the other end of the band around your ankle.
3. Stand perpendicular to the anchored end, with the banded leg closest to the anchor.
4. Position yourself so there’s tension in the band.
5. Slowly bring the banded leg across your body, keeping your leg straight.
6. Return to the starting position with control.
7. Keep your core engaged to maintain balance.
8. Repeat for the desired number of repetitions before switching to the other leg.

3. Band Resisted Leg Extension

1. Attach one end of a resistance band to a stable object at ground level.
2. Loop the other end around your ankle.
3. Stand facing the anchor point, with the banded leg slightly bent.
4. Extend your leg forward against the resistance of the band.
5. Pause briefly at full extension.
6. Slowly return to the starting position.
7. Maintain an upright posture and engage your core.
8. Repeat for the desired number of repetitions before switching legs.

4. Band Glute Med Kickback

1. Attach one end of a resistance band to a stable object near the floor.
2. Loop the other end around your ankle.
3. Position yourself on all fours, facing away from the anchor point.
4. Extend your banded leg straight back, keeping it in line with your body.
5. Squeeze your glutes at the top of the movement.
6. Slowly return to the starting position.
7. Make sure to keep your core tight and back straight.
8. Repeat for the desired number of repetitions before switching legs.

Read more: Calisthenics Back Workout: Sculpt a Stronger Back

5. Windshield Wiper

1. Lie on your back with your arms extended out to your sides for stability.
2. Raise your legs to a 90-degree angle, keeping them straight.
3. Slowly lower your legs to one side, keeping your shoulders flat on the ground.
4. Bring your legs back to the center.
5. Lower your legs to the opposite side.
6. Continue alternating sides in a controlled manner.
7. Engage your core throughout the movement.
8. Perform the exercise with slow and steady movements for best results.

6. Hollow Body Hold

1. Lie on your back with your arms extended overhead and your legs straight.
2. Lift your legs, arms, and head off the ground.
3. Keep your lower back pressed into the floor.
4. Hold this position, forming a slight curve with your body.
5. Engage your core and maintain tension throughout.
6. Hold for the desired amount of time.
7. Breathe steadily and avoid arching your lower back.
8. Lower your body back to the starting position with control.

7. Band Pull-Apart

1. Hold a resistance band with both hands, your arms extended in front of you.
2. Stand with feet shoulder-width apart.
3. Keep your arms straight and pull the band apart, squeezing your shoulder blades together.
4. Pause briefly when your arms are fully extended to the sides.
5. Slowly return to the starting position.
6. Maintain an upright posture and avoid shrugging your shoulders.
7. Engage your core to stabilize your body.
8. Repeat for the desired number of repetitions.

8. Pull-up

1. Grip a pull-up bar with your palms facing away from you, your hands shoulder-width apart.
2. Hang from the bar with your arms fully extended.
3. Engage your core and pull your body up until your chin is above the bar.
4. Squeeze your shoulder blades together at the top of the movement.
5. Slowly lower yourself back to the starting position.
6. Keep your movements controlled and avoid swinging.
7. Aim for full range of motion in each repetition.
8. Perform the exercise for the desired number of repetitions.

9. Decline Push-up

1. Place your feet on an elevated surface such as a bench or step.
2. Position your hands on the ground, slightly wider than shoulder-width apart.
3. Keep your body in a straight line from head to heels.
4. Lower your chest towards the ground by bending your elbows.
5. Push through your palms to return to the starting position.
6. Engage your core to maintain a straight body.
7. Avoid letting your hips sag or pike.
8. Perform the exercise for the desired number of repetitions.

10. Pike Push-up

1. Start in a downward dog position, with your hips raised and hands shoulder-width apart.
2. Bend your elbows to lower your head toward the ground.
3. Keep your legs straight and your core engaged.
4. Push through your palms to return to the starting position.
5. Maintain a straight line from your hands to your hips.
6. Avoid letting your elbows flare out excessively.
7. Perform the exercise with controlled movements.
8. Repeat for the desired number of repetitions.

11. Dips

1. Position yourself between parallel bars or use a stable surface like a bench.
2. Place your hands on the bars or edge of the surface, arms straight.
3. Lower your body by bending your elbows until your upper arms are parallel to the ground.
4. Push through your palms to return to the starting position.
5. Keep your body upright and avoid leaning too far forward.
6. Engage your core to stabilize your movement.
7. Perform the exercise slowly and with control.
8. Repeat for the desired number of repetitions.

12. Dead Hang

1. Grip a pull-up bar with your palms facing away or toward you.
2. Hang from the bar with your arms fully extended.
3. Keep your shoulders engaged and avoid letting them shrug.
4. Engage your core to maintain a stable position.
5. Hold this position for the desired amount of time.
6. Breathe steadily and avoid swinging.
7. Focus on maintaining proper grip strength.
8. Lower yourself back to the ground with control when finished.

How to Make a Calisthenics Workout Program Using the 12 Exercises

To make a calisthenics workout program using the 12 exercises listed above, you should follow these steps:

Structuring Your Workout

1. Warm-up

Spend 5-10 minutes warming up your body to increase blood flow and prepare your muscles for exercise. Include dynamic stretches such as arm circles, leg swings, and light cardio such as jogging or jumping jacks.

2. Exercise Selection

Choose 4-6 exercises from the list, ensuring a balance between upper body, lower body, and core exercises. For example, a balanced workout might include Nordic Curls, Pull-ups, Hollow Body Holds, and Band Pull-Aparts.

3. Workout Routine

There are many ways to manipulate a workout routine for it to become more challenging. Below are some examples of how you could progress with calisthenics workouts. Remember that you can also add in shorter rest periods as you progress and progress does not only mean an increase in sets or reps. 

• Beginner Routine: Perform 2-3 sets of each exercise with 8-12 repetitions or hold for 20-30 seconds.
• Intermediate Routine: Perform 3-4 sets of each exercise with 12-15 repetitions or hold for 30-45 seconds.
• Advanced Routine: Perform 4-5 sets of each exercise with 15-20 repetitions or hold for 45-60 seconds.

Rest

Rest for 30-60 seconds between sets. Adjust the rest period based on your fitness level and the intensity of the workout.

Cool-down

Spend 5-10 minutes cooling down with static stretches to improve flexibility and reduce muscle soreness. Include stretches for all major muscle groups worked during the session.

Calisthenics Program: Setting Goals

1. Specific: Define clear and specific goals, such as “Perform 10 pull-ups in a row” or “Hold a Hollow Body position for 1 minute”.
2. Measurable: Track your progress with measurable outcomes, such as by increasing the number of repetitions or hold time each week.
3. Achievable: Set realistic goals that are within your capabilities but still challenging.
4. Relevant: Ensure your goals are in alignment with your overall fitness objectives.
5. Time-Bound: Set deadlines for achieving your goals to maintain motivation and focus.

Progression

1. Increase Repetitions

Gradually increase the number of repetitions or hold times as you become stronger.

2. Add Resistance

Use resistance bands to add more challenge to exercises such as Band Hip Adductions or Band Glute Med Kickbacks.

3. Advanced Variations

Incorporate advanced variations of exercises, such as transitioning from Decline Push-ups to Pike Push-ups.

4. Circuit Training

Combine exercises into a circuit to increase cardiovascular endurance. Perform each exercise back-to-back with minimal rest.

Balancing Different Muscle Groups in Your Calisthenics Program

1. Upper Body

Include exercises such as Pull-ups, Decline Push-ups, Pike Push-ups, Band Pull-Aparts, and Dips to target the chest, shoulders, and back.

2. Lower Body

Incorporate Nordic Curls, Band Hip Adductions, Band Resisted Leg Extensions, and Band Glute Med Kickbacks to strengthen the legs and glutes.

3. Core

Add exercises such as Windshield Wipers, Hollow Body Holds, and Dead Hangs to engage and strengthen your core muscles.

Example Workout Plan

Day 1: Upper-Body Focus

1. Pull-ups – 3 sets of 10 reps
2. Decline Push-ups – 3 sets of 12 reps
3. Band Pull-Aparts – 3 sets of 15 reps
4. Dips – 3 sets of 10 reps

Day 2: Lower-Body Focus

1. Nordic Curls – 3 sets of 8 reps
2. Band Hip Adductions – 3 sets of 12 reps per leg
3. Band Resisted Leg Extensions – 3 sets of 15 reps per leg
4. Band Glute Med Kickbacks – 3 sets of 12 reps per leg

Day 3: Core and Flexibility Focus

1. Windshield Wipers – 3 sets of 10 reps per side
2. Hollow Body Holds – 3 sets of 30 seconds
3. Dead Hangs – 3 sets of 45 seconds
4. Stretching Routine – 10 minutes

The Importance of Warm-up and Cool-down Routines

A proper warm-up prepares your body for the workout by increasing blood flow, enhancing muscle elasticity, and reducing the risk of injury. Similarly, a cool-down helps to gradually lower your heart rate, prevent blood pooling, and reduce muscle stiffness. Both are essential components of a well-rounded workout routine (2).

By following these guidelines, you can create a balanced and effective calisthenics workout program that targets all major muscle groups, enhances your overall fitness, and helps you achieve your fitness goals.

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What Is the Best Split for Calisthenics?

The best split for calisthenics depends on your individual goals and fitness level. Some options to consider include:

• Full-Body Split: This split targets all major muscle groups in one session, which makes it ideal for beginners or those who are short on time.
• Push/Pull/Legs Split: This split focuses on push exercises (e.g. push-ups) one day, pull exercises (e.g. pull-ups) the next day, and leg exercises (e.g. squats) the following day. This allows for more specific targeting of muscle groups and can be adjusted based on individual needs.
• Upper/Lower Split: This split divides workouts into upper-body days and lower-body days. It provides a good balance between muscle groups and can be adjusted for varying levels of intensity.
• Body Part Split: This split targets specific muscle groups on different days (e.g. chest day, back day). It is suitable for advanced athletes or bodybuilders who want to focus on building strength and muscle in specific areas.

Try this Daily Calisthenics Routine for increased gains.

How Do I Build up for Calisthenics?

To build up for calisthenics, it’s essential to start with a strong foundation of basic movements and gradually progress to more advanced exercises. Here are some steps you can take to build your strength and skills in calisthenics:

Step 1: Master the Fundamentals

Start with basic movements such as squats, push-ups, and pull-ups. Focus on proper form and technique to ensure efficient muscle activation (3). Proper form will reduce your likelihood of injury and can help lead to a successful long-term relationship with exercise with minimal setbacks. 

Step 2: Increase Volume and Intensity

As you become more comfortable with the fundamental movements, start increasing the number of repetitions and sets in your workouts. You can also add resistance by using equipment such as resistance bands or weighted vests.

Step 3: Incorporate Advanced Variations

Once you’ve built a solid foundation, incorporate more challenging variations of exercises such as handstand push-ups, pistol squats, and muscle-ups.

Step 4: Train Consistently

Consistency is the key for building strength for calisthenics. Aim to train at least three times a week, gradually increasing the duration and intensity of your workouts.

Step 5: Listen to Your Body

Pay attention to how your body feels and adjust your training accordingly. Rest when needed, and make sure you include proper warm-up and cool-down routines in your workouts.

Read more: Best At Home Calisthenics Workout: 10 Exercises and How To Structure Your Routine

Can Calisthenics Build Bulk?

Calisthenics can be an effective way to build muscle and bulk, but it may not produce the same results as weightlifting. Here are some factors you should consider:

• Resistance: Calisthenics exercises primarily use body weight as resistance, which makes it more challenging to build significant amounts of muscle mass compared to using weights. This is because of the decreased ability to progressively overload a workout. When you’re weightlifting, all you need to do to change resistance is just pick up a heavier weight. For calisthenics, you can’t increase the resistance as easily. 
• Progressive Overload: To build muscle, you need to continually challenge your muscles by increasing resistance or intensity (4). With calisthenics, there’s a limit to how much you can increase resistance without using additional equipment.
• Genetics: Genetics plays a significant role in how easily you can gain muscle mass (5). Some individuals may see quicker progress with calisthenics than others.
• Nutrition: Building muscle requires a calorie surplus and adequate protein intake (6). Make sure you fuel your body with the right nutrients to support muscle growth.

Calisthenics can contribute to building bulk, but it may take longer and require more effort than weightlifting.

FAQs

• Is 20 minutes of calisthenics enough?

20 minutes of calisthenics can be enough for a workout, depending on the intensity and your fitness level. If you’re just starting, it may be challenging to complete a 20-minute routine, but as you progress and become more efficient with the movements, you may need to increase the duration to continue seeing results.

You can find exercises to try in our Calisthenics List Of Exercises blog.

• Does calisthenics really work?

Calisthenics works. These exercises have been used for centuries as a means of building strength, muscle, and overall fitness. With proper form, consistency, and progressive overload, calisthenics can be an effective way to improve your physical abilities (7).

• Is 30 too late for calisthenics?

No, it’s never too late to start calisthenics. As long as you listen to your body and progress at a pace that works for you, you can reap the benefits of this type of training at any age. However, it’s important to remember that it’s a good idea to contact your healthcare provider before you get started on any new workout routine. 

Are you interested? Our Starting Calisthenics blog may be just what you need.

• Is calisthenics 3 times a week enough?

Training calisthenics three times a week can be enough to see results, but it depends on the intensity and duration of your workouts. If you’re looking to build muscle or achieve specific fitness goals, you may need to increase the frequency or volume of your training. (4).

Calisthenics Program: The Bottom Line

Calisthenics is an effective and accessible form of exercise that can help you build strength, improve flexibility, and reach your fitness goals. By following a well-rounded workout program that includes proper warm-up and cool-down routines, setting realistic goals, and progressively challenging yourself, you can achieve significant progress in calisthenics training.