Workout Plan

The Ultimate 30-Day Calisthenics Workout Plan [PDF Included]

Starting a fitness journey can be intimidating, but with the right approach, it can be achievable. Calisthenics is a type of workout that focuses on using your body’s weight for strength training, making it an excellent starting point for beginners.

Our 30-day calisthenics workout plan is designed to help you gradually build endurance and muscle without the need for any special equipment. This free program is perfect for those who are new to exercise or are returning after a break, as it provides a step-by-step guide to getting fit.

The beauty of calisthenics lies in its simplicity and accessibility. Whether you’re at home or on the go, these exercises are designed to fit seamlessly into your life.

The 28-day calisthenics workout or the extended 30-day challenge is a comprehensive path to a leaner, healthier you. Each workout is crafted to boost your confidence and encourage a lifelong commitment to health and wellness.

Moreover, calisthenics is adaptable. Regardless of your fitness level, there’s a place to start. Our 30-day calisthenics program caters to the absolute beginner with no prior experience and gradually intensifies to keep you challenged. It’s not just about the physical gains but also about developing a routine that fosters long-term health habits.

What is Calisthenics?

Calisthenics is a form of exercise that requires no gym or equipment, making it an ideal workout method for people of all fitness levels. It utilizes gravity and body weight to challenge and improve one’s physical state.

The term ‘calisthenics’ comes from the Greek words ‘kalos,’ meaning beauty, and ‘sthenos,’ meaning strength. True to its name, it sculpts the body’s aesthetics while enhancing muscle strength.

This workout plan is structured to target various muscle groups, promoting not only muscle growth but also improving cardiovascular health, flexibility, and coordination. The calisthenics workout plan for beginners focuses on foundational movements that establish a baseline of strength, which is crucial for advanced calisthenic exercises.

With the calisthenics 30-day challenge, beginners will find themselves progressing through exercises that may have seemed daunting at first. This gradual progression is key to building a solid fitness foundation. The program also includes a 28-day calisthenics challenge free download, allowing users to keep track of their progress and stay committed.

Why Calisthenics for Beginners?

Calisthenics is the best workout plan for beginners because it requires minimal investment while offering maximum returns. There’s no need for expensive equipment or gym memberships.

The 30-day beginner calisthenics workout plan is designed with simplicity in mind, ensuring that anyone, regardless of their financial situation, can start their fitness journey.

The program encourages natural movements that align with the body’s biomechanics, reducing the risk of injury and making it a safe option for those just starting out.

As you advance through the 30 days of calisthenics, you’ll notice an improvement in overall strength, a more toned physique, and enhanced mobility. Additionally, our free calisthenics program includes a PDF guide that supports your training with detailed instructions and illustrations.

Will Calisthenics Help Me Build Muscle?

Absolutely, focusing on calisthenics is an effective strategy for muscle development. By integrating this calisthenics routine into your fitness regimen, you’re not just working towards muscle gain but also gaining a host of additional benefits:

  • Get into a better weekly workout habit.
  • Build strength across different muscles.
  • Increase how long you can exercise without getting tired.
  • Help you slim down (see how to lose 5 pounds in 5 days).
  • Makes you mentally tougher.
  • Teach you to do some cool calisthenics tricks.

Simple Warm-Up Guide for Calisthenics Workouts

Starting the 30-Day Calisthenics Workout means you’ll be doing a lot of tough exercises. To keep from getting hurt and to make the most of your workout, you need to warm up really well every time.

Make sure your warm-up matches the exercises you’re going to do that day.

Since the workout has exercises for both the upper body and the lower body, you should warm up differently depending on what you’ll be working on.

Here are two simple ways to warm up, one for your upper body and one for your lower body. If you want to get your whole body ready, you can mix in some leg exercises, too.

Upper Body Warm-Up:

  • Do arm circles for 1 minute to get your shoulders moving.
  • Spend another minute doing wrist circles to prepare your wrists and hands.
  • Finish with 10 push-ups to wake up your chest and arms.

Lower Body Warm-Up:

  • Start with 1 minute of jogging in place to get your legs moving.
  • Do 10 lunges (5 on each leg) to stretch and strengthen your thighs and hips.
  • Finish with 10 squats to get your whole lower body ready.

Remember, warming up helps you do better in your workout and keeps you safe from injuries.

30-Day Calisthenics Workout Plan for Beginners

Day 1 to Day 5: Introduction to Basic Movements

  • Push-Ups: Begin with 5 reps. Place hands shoulder-width apart and keep a straight line from head to heels.
  • Squats: Perform 10 reps. Stand with feet hip-width apart, bend your knees, and lower down as if sitting in a chair.
  • Planks: Hold for 15 seconds. Keep your elbows under your shoulders and form a straight line from head to heels.
  • Lunges: Do 5 reps per leg. Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
  • Jumping Jacks: Complete 20 reps. Start with your feet together, then jump up with arms and legs spread wide, returning to the start position each time.

Day 6 to Day 10: Building Endurance

  • Incline Push-Ups: 5 reps. Use a sturdy table or bench to elevate your hands.
  • Sumo Squats: 10 reps. Stand with feet wider than shoulder-width apart and toes pointed out, then squat.
  • Side Planks: Hold each side for 10 seconds. Transition from a plank, shifting weight to one arm and stacking your feet, lifting the other arm towards the ceiling.
  • Reverse Lunges: 5 reps per leg. Step backward into a lunge, lowering your hips until both knees are bent at 90 degrees.
  • High Knees: Run in place, bringing your knees up high for 30 seconds.

Day 11 to Day 15: Core Focus

  • Crunches: Perform 10 reps. Lie on your back with knees bent, and feet flat, and lift your shoulders off the ground.
  • Bicycle Crunches: Do 10 reps per side. Lie flat with hands behind your head and alternate touching your elbow to the opposite knee.
  • Leg Raises: 5 reps. Lie on your back, legs straight, and lift them towards the ceiling without bending the knees.
  • Mountain Climbers: 30 seconds. From a plank position, alternate bringing each knee to your chest rapidly.
  • Plank Jacks: 15 seconds. Starting in a plank position, jump your feet in and out like a jumping jack.

Day 16 to Day 20: Upper Body Strength

  • Tricep Dips: 5 reps. Using a chair or bench, face away with your hands on the edge and lower your body by bending your elbows.
  • Arm Circles: Do 20 circles forward and 20 backward. Extend your arms out to the sides and make small circles with your arms.
  • Pike Push-Ups: 5 reps. Start in a downward dog position and bend your elbows to lower your head toward the ground.
  • Supermans: Perform 10 reps. Lie on your stomach, extend your arms in front, and lift your arms and legs off the ground.
  • Burpees: Do 5 reps. Start in a standing position, drop into a squat with hands on the ground, kick feet back into a plank, return to squat, and jump up.

Day 21 to Day 25: Lower Body and Agility

  • Glute Bridges: Perform 10 reps. Lie on your back with knees bent, and feet flat, and lift your hips off the ground.
  • Calf Raises: 15 reps. Stand up straight, then push through the balls of your feet and raise your heel until you are standing on your toes.
  • Side Lunges: 5 reps per side. Take a large step to the side and lunge toward the stepping foot.
  • Box Jumps: 5 reps. Find a stable surface like a low bench or step and jump up with both feet, landing softly.
  • Skater Jumps: 10 reps per side. Leap to the side landing on one foot, then leap to the other side.

Day 26 to Day 30: Full Body Integration and Cool Down

  • Wall Sit: Hold for 30 seconds. Slide your back down a wall until your thighs are parallel to the ground.
  • Tuck Jumps: 5 reps. Stand with your knees slightly bent, then jump up, bringing your knees to your chest.
  • Push-Up with Rotation: 5 reps per side. After a push-up, rotate to a side plank and extend your free arm upwards.
  • Lateral Plank Walks: Move to the right for 5 steps, then to the left for 5 steps while in plank position.
  • Downward Dog to Cobra: Flow between these yoga poses 5 times. Start in a downward dog, then transition to a cobra by lowering your hips and raising your chest.

Remember to take rest days as needed and listen to your body. This calisthenics workout plan is a guide, and it’s important to adjust the reps and sets according to your own comfort and ability levels.

After completing the 30-day challenge, consider repeating the cycle or increasing the reps and sets for continued progress. Good luck, and enjoy your calisthenic journey!

Downloadable 30-Day Calisthenics Workout Plan for Beginners

Listen to your body and do not push too hard; don’t forget to rest if needed during your exercises. Below is a structured plan to guide you through a month of calisthenics training, designed to build your strength, endurance, and mobility progressively. Click here to download and print the plan, making it easy to follow along with the sets and repetitions outlined for each exercise.


Our 30-day calisthenics workout plan for beginners is a testament to the power of bodyweight training. It provides a structured, progressive path to fitness that is both challenging and rewarding. As you engage with our calisthenics workouts, you’ll not only transform physically but also gain the confidence and knowledge to maintain a healthy lifestyle. Join our calisthenics challenge workout and embark on a journey that celebrates strength, endurance, and the beauty of natural movement.

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