These routines are more difficult than the Complete Beginner Routines, and assume that you can do a couple full pull-ups, parallel bar dips, and push-ups.
Beginner Bodyweight Circuit
This particular beginner calisthenics circuit was designed by Steve Kamb, a popular internet fitness guru. It is particularly good for burning fat while also building muscle. This workout can be done in the comfort of your home.
- 20 body weight squats
- 10 push ups
- 20 walking lunges
- 10 dumbbell rows (using a gallon milk jug, dumbbell, or any other heavy item)
- 15 second plank
- 30 Jumping Jacks
Rest: minimum (ideally no downtime at all) between exercises and 1-2 minute between each cycle.
Here’s a video demonstration:
Baristi Beginner Workout
This is a great all-around routine that is simple yet effective.
- 8 Chin-up / Pull-up static holds OR Negatives
- 10 incline push-ups
- 15 leg raises
- 10 inverted rows
- 10 bench dips
- 20 squats
Rest: minimal between exercises, 90 seconds between cycles.
Upper Body Routine
This is a simple upper-body routine similar to the Calisthenics Kingz beginner routine. I prefer this routine because it doesn’t require a resistance band.
- 6 negative chin-ups OR do 4-6 normal chin-ups if you find the negatives too easy.
- 6 bench dips.
- 6 knee push-ups OR 4-6 normal push ups if too easy.
Rest: 20-30 seconds between sets. 2 minutes between cycles.
No Equipment Full-body Routine
This routine is great because it doesn’t even require a pull-up bar, so you can do it at home.
- do a plank for as long as you can
- 8 squats
- 8 lunges for each leg (total 16)
- 8 push-ups
- 8 leg raises
- as many mountain climbers as you can
- 8 pike push-ups
Rest: 45 between exercises, 3 min. between each cycle.
This is another great whole body routine. This routine is a bit difficult for beginner, so I’ve modified the numbers a bit. As usual, do as much has you can and don’t stress if you can’t do the full reps yet. You will get there in time. I’m considered intermediate, and this routine kicked my ass with all 6 cycles.
- 10-15 incline push-ups
- plank as long as you can
- jumping jacks for 1 minute
- 3-6 dips on parallel bars
- 15 squats
- 6-10 Australian pull-ups
- 3-6 close grip chin-ups
Rest: 30 between exercises, 2 min. between each cycle.
This routine targets your back, which is often neglected despite being included in many calisthenics moves. All of the exercises are done on bars.
- 3 pull-ups
- 4 negative chin-ups
- 7 incline chin-ups
- 3 wide pull-ups
- 4 close-grip chin-ups
Rest: 1 between exercises, 3 min. between each cycle.