THE Calisthenics Plan for Absolute Beginners
Mastering your bodyweight when just walking upstairs feels hard
If you (like I often still do) watch someone float into a handstand or crank out pull-ups like gravity doesn’t exist and have thought, “I could never do that”, this post is for you.
The truth of the matter is that calisthenics isn’t just for the super-fit. Anyone can build the strength, control, and confidence to master these moves. You don’t need to already be ‘strong’ or lose weight first, you just need a plan.
Why Start With Calisthenics?
Now I know I’m probably a bit biased but when it comes to different types of training I’ll confidently say that calisthenics is one of the best.
It’s fun - You get to play, wear no shoes and train wherever you want!
Build strength you can use in everyday life - no machines, no waiting for equipment.
Improve joint health and mobility as you train through natural movement patterns.
Feel empowered - when you unlock a new skill you feel like a superhero
It’s social - In a world of disconnect, calisthenics brings people together and hype is the best form of progressive overload.
Step 1: Nail the Basics First
I know it’s tempting to jump all in and crush the flashy moves, and while I do advocate for just having fun and trying things there is no denying that focusing on the foundational exercises that build total-body strength is important. Here’s an idea of what to master:
Push:
Pull:
Core:
Legs:
Squats → Bulgarian split squats → Pistol Squats
Hip Hinge:
Knee Tucks → Leg Raises → Single leg l-sit → L-sit
These basics give you the building blocks for every more advanced skill.
Step 2: Train Little and Often
I promise you 20–30 minutes, 3 times a week, is plenty to see progress. Consistency beats intensity always.
Example Beginner Circuit (2–3 rounds):
Incline Push-Ups — 8–10 reps
Bodyweight Squats — 12–15 reps
Table Rows — 8–10 reps
Dead Bugs — 30–40 seconds
Rest for 60-90s between each circuit. Simple!
Step 3: Track Your Progress
With calisthenics, progress can be so subtle you may think you’re going backwards. Patience is truly key and it’s important to know progress comes in many forms. Don’t just count reps. Notice improvements in form, range of motion, and control. I encourage my clients to film themselves (even though I know it feels cringe). It’l help you see the progress and be able to analyse your form so much more. Small wins add up fast.
Where to Go From Here
If you like the structure above but want a full plan that’s:
Beginner-friendly but progressive (you’ll keep getting stronger each week)
Doesn’t need a gym you can literally do it at home in your pj’s
Designed to fit into busy schedules (most workouts 30 mins or less)
Free!
…then my Beginner Calisthenics Program inside my Playbook fitness app could be the perfect next step.
Inside the app, you’ll find:
🤸🏻♀️ Access to all programs including, intermediate cali, handstand and core programs
🤸🏻♀️ Progress tracking features
🤸🏻♀️ A question and answer forum
🤸🏻♀️ Video demos of every exercises
🤸🏻♀️ PLUS a brand-new Couch to Calisthenics program launching soon!
If this sounds like something you need, you can try it all completely free for 7 days (after that its $14.99 p/mo, cancel at anytime)
🩵 Click here to try it in the app
Of course if you’re looking for something a bit different you can find soooo much info over on YouTube or my website to help you on your journey!
Happy training crew 🩵
Lucy x