Calisthenics Starter Kit

 Build real strength and muscle with zero equipment — no gym, no excuses.

1. Workout Options: Full-Body or Push–Pull–Legs Split

Full-Body Workout (for busy people)

If you only have 20–30 minutes, this is your go-to. Do it 3 times per week (e.g., Monday, Wednesday, Friday). Rest 30–60 seconds between exercises.

Workout A:

ExerciseReps/Time
Incline Push-Ups (or Wall Push-Ups)10–15 reps
Bodyweight Squats15–20 reps
Dead Bug Hold20–30 seconds
Glute Bridges12–15 reps
Negative Rows (table or towel rows)6–10 reps
Wall Sit20–30 seconds

Push–Pull–Legs Split (for more focused training)

Train 4–6 days per week if you want to build strength and muscle faster.

Push Day (Chest, Shoulders, Triceps)

  • Incline or Regular Push-Ups – 10–15 reps

  • Pike Push-Ups (start with incline if needed) – 6–10 reps

  • Triceps Dips (on a bench or sturdy surface) – 10–12 reps

Pull Day (Back, Biceps)

  • Negative Rows (under a table or doorframe) – 6–10 reps

  • Door Rows or Resistance Band Rows – 10–12 reps

  • Dead Hangs or Isometric Holds – 15–30 seconds

Leg Day (Quads, Glutes, Hamstrings)

  • Bodyweight Squats – 15–20 reps

  • Glute Bridges – 12–15 reps

  • Reverse Lunges – 6–10 reps per leg

  • Wall Sit – 30–45 seconds

Sample weekly layout:

  • Monday – Push

  • Tuesday – Pull

  • Wednesday – Legs

  • Thursday – Rest or Light Stretching

  • Friday – Push

  • Saturday – Pull or Legs

  • Sunday – Rest

2. The 5 Foundational Moves to Master

  1. Push-Ups (Start with wall or incline if needed)

  2. Bodyweight Rows (Use a table, rings, or towel setup)

  3. Squats and Lunges (Work on control and depth)

  4. Core Holds (Dead Bug, Hollow Hold, and Plank variations)

  5. Glute Bridges (For hip strength and stability)

These movements build the base for more advanced skills later.

3. Progression Made Simple

Progress by mastering each level before moving up.

  • Push-Ups → Incline → Full → Feet-Elevated

  • Rows → Negatives → Horizontal Rows → Pull-Ups

  • Glute Bridges → Single-Leg Bridges

  • Dead Bug → Hollow Hold → Leg Raises

  • Wall Sit → Weighted Wall Sit or Bulgarian Split Squat

Stick with a variation until it feels easy — then level up.

4. Equipment (Optional, But Useful)

You don’t need equipment to get started, but if you want to upgrade:

  • Gymnastic Rings

  • Resistance Bands

  • Doorway Pull-Up Bar

Avoid buying gimmicky gear or overpriced setups. Focus on tools that last and grow with you.

5. Common Beginner Mistakes to Avoid

  • Training every day without rest

  • Skipping progressions or doing sloppy reps

  • Jumping into advanced skills too early

  • Buying gear before building consistency

  • Following random YouTube workouts with no plan

Start simple, stay consistent, and focus on control and form.

6. What to Do Next

  • Choose your workout format (Full-Body or PPL)

  • Schedule 3–6 sessions for this week

  • Track your reps, sets, or holds

  • Focus on progressions, not perfection

  • Keep it simple and stay consistent

You don’t need a gym, a six-day program, or fancy gear. Just start with your body and this kit — you’ll be surprised how far it takes you.

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