The 10 Best Full Body Calisthenics Workouts
You can build elite-level fitness with only calisthenics.
Every workout I do includes calisthenics. Even if I’m in a gym full of barbells and machines, I’m still doing at least one bodyweight exercise.
You can build an amazing physique by just doing basic bodyweight exercises like push-ups, pull-ups, squats, and sit-ups.
Nothing fancy. Just make sure you’re always progressing and the results will come.
These are the best calisthenics exercises:
Pull-Ups
Dips
Push-Ups
Squats
Lunges
Burpees
Sit-Ups
Each one of these exercises can be modified to be even more difficult by doing unilateral variations (single-arm/single-leg), changing hand/foot placement, slowing the tempo, doing more reps, or shortening rest.
I could go on and on about how great calisthenics are, but let’s get to the workouts.
Calisthenics Workout #1 - Beginner (No-Equipment)
Complete as many rounds as possible in 20 minutes:
5 Push-Ups
10 Sit-Ups
15 Air Squats
This workout is done as a circuit and can be considered a baseline workout to test where you’re at.
Complete one exercise after the other with as short a rest as possible in between. That’s one round. Do as many as you can until the time is up.
To make progress, do this workout once a week and track how many rounds you complete. Aim to do at least one more round the following week.
Calisthenics Workout #2 - Beginner (No-Equipment)
Complete as many rounds as possible in 20 minutes:
10 Hand-Release Push-Ups
10 Burpees
10 Reverse Lunges
This workout is done as a circuit. Complete one exercise after the other with as short a rest as possible in between. That’s one round. Do as many as you can until the time is up.
To make progress, do this workout once a week and track how many rounds you complete. Aim to do at least one more round the following week.
Calisthenics Workout #3 - Beginner (No-Equipment)
Every minute on the minute (EMOM) for 20 minutes, do the following:
4 Burpees
6 Air Squats
8 Sit-Ups
Calisthenics Workout #4 - Intermediate
Do as many rounds as possible (AMRAP) in 20 minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Calisthenics Workout #5 - Intermediate
Do the following exercises as quickly as possible:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Break up the reps as necessary.
Calisthenics Workout #6 - Intermediate (No-Equipment)
Do the following exercises as quickly as possible:
50 Feet-Elevated Push-Ups
50 Air Squats
50 Hand-Release Push-Ups
50 Walking Lunges
Calisthenics Workout #7 - Intermediate (With Gymnastic Rings)
Perform the exercises as a circuit, completing one set of each in order. Rest for one minute between exercises.
Use gymnastic rings for the chin-ups and dips if you have them.
If not, use a pull-up bar and dip bars. If you don’t have a dip bar, do bench dips or chair dips.
3 Rounds:
Ring Chin-Ups - as many reps as possible
Ring Dips - as many reps as possible
Sit-Ups - as many reps as possible
Split Squats - as many reps as possible
Calisthenics Workout #8 - Intermediate
5 rounds of the following:
5 1.5 Chin-Ups or Pull-Ups (Full rep, then halfway up and back down, full rep)
10 Pike Push-Ups (Feet Elevated)
15 3/4 Rep Sumo Air Squats (Come 3/4 of the way up, stop, and go back down)
Calisthenics Workout #9 - Advanced
Do as many rounds as possible (AMRAP) in 20 minutes:
10 Handstand Push-Ups
10 Pull-Ups
10 Pistol Squats (Each Leg)
Calisthenics Workout #10 - Advanced (No-Equipment)
Play the song "Flower" by Moby and perform the following movements for every mention of:
"Bring Sally Up:" Hold the top of the Push-Up.
"Bring Sally Down:" Hold the bottom of the Push-Up (keep chest an inch off the ground).
This workout can also be done with pull-ups or air squats.
Try the song as many times as you can. I’d recommend 2-3 times with at least one minute rest in between.
Combine these workouts with low-intensity, steady-state cardio workouts and run sprints once or twice a week to build a lean, athletic physique without a gym.
