Calisthenics workouts
Discover our range of workout plans designed for all fitness levels, from beginners to advanced. These bodyweight-focused routines require little to no equipment, making them ideal for home or on-the-go training. Whether you’re looking to build strength, increase flexibility, lose weight, or learn skills like muscle-ups or front levers, our plans are tailored to meet specific goals. We offer programs for beginners, seniors, runners, cyclists, women, and more, ensuring you find the right fit for your needs. Start your fitness journey or take it to the next level with our straightforward, goal-driven workout plans
Push 12: Final Beginner Push Workout Routine - No Equipment
🎯 Workout Description: This is your push-up graduation day. We’re going to reinforce everything you’ve built: full range, control, lockout strength, and tempo under fatigue. If you’re able, aim for multiple sets of 3–5 full push-ups with clean form and short rests between sets. 👤 Who It’s For: Graduates of the program ready to perform…
Focus: Mixed
Difficulty: Beginner
Duration: Quickfire (15-30 mins)
Equipment: None
Primary muscles: Abdominal, Arms, Chest, Core, Lower back, Middle chest, Triceps
Push 11: Max Push-Up Test and Workout with No Equipment
🎯 Workout Description: This is your progress test. You’ll start with a max rep set using the hardest progression you can manage with clean form—regular push-ups if possible. Then, we’ll reinforce your push-up capacity with endurance-building sets and a classic finisher to challenge posture and tension. 👤 Who It’s For: Anyone who’s completed at least…
Focus: Strength
Difficulty: Beginner
Duration: Quickfire (15-30 mins)
Equipment: None
Primary muscles: Abdominal, Arms, Chest, Core, Lower back, Middle chest, Triceps
Push 10: Calisthenics Push Workout With Core Finisher
🎯 Workout Description: You’re almost there. This workout is structured to simulate the strength demands of a full push-up. We’re combining banded push-ups, mid-range chest work, and a high-rep triceps burnout to develop full-body pushing power. 👤 Who It’s For: Athletes who are doing slow negatives confidently and want to push their top-range strength. 🧰…
Focus: Mixed
Difficulty: Beginner
Duration: Quickfire (15-30 mins)
Equipment: Parallettes, Resistance bands
Primary muscles: Abdominal, Arms, Chest, Core, Lower back, Middle chest, Triceps
Push 9: At Home Push Workout To Build Chest Strength
🎯 Workout Description: Today is your final deep dive into slow-motion push-ups. We’ll pair them with targeted strength work that reinforces control through the bottom and mid-range of the push-up. If you’ve been practicing smooth, controlled reps, now it’s time to slow things down even more and challenge your time under tension. Slow-motion push-ups are…
Focus: Strength
Difficulty: Beginner
Duration:
Equipment: Parallettes
Primary muscles: Abdominal, Arms, Chest, Core, Lower back, Middle chest, Triceps
Push 8: Push Workout Routine With Resistance Band
🎯 Workout Description: Today’s session focuses on elbow extension power and building tension through the entire range. You’ll add resistance band push-ups—a great way to overload the top portion of the movement and train that final press-out. 👤 Who It’s For: Those confident with negative push-ups and looking to challenge the push-up with added resistance.…
Focus: Mixed
Difficulty: Beginner
Duration: Quickfire (15-30 mins)
Equipment: Parallettes, Resistance bands
Primary muscles: Abdominal, Arms, Chest, Core, Lower back, Middle chest, Triceps
Push 7: Quick Strength Workout To Improve Your Push-Up Form
🎯 Workout Description: You’ll use hand-release push-ups to build strength at the most difficult part of the movement—the bottom. Combine that with incline work and a deep triceps burn, and you’ll come out of this one stronger and more stable. Hand-release push-ups are tougher than regular push-ups because they force you to use strict form…
Focus: Mixed, Strength
Difficulty: Beginner
Duration: Quickfire (15-30 mins)
Equipment: Parallettes, Resistance bands
Primary muscles: Abdominal, Arms, Chest, Core, Lower back, Middle chest, Triceps
Push 6: Chest and Triceps Workout With Parallettes and Resistance Band
🎯 Workout Description: This workout shifts focus to elbow lockout strength—essential for finishing each push-up rep strong. You’ll practice a mix of push-up variations and a more advanced triceps finisher. 👤 Who It’s For: Anyone confidently working with wall and incline push-ups who’s ready for deeper triceps activation. 🧰 Equipment Needed: Parallettes (optional), resistance bands,…
Focus: Mixed
Difficulty: Beginner
Duration: Quickfire (15-30 mins)
Equipment: Parallettes, Resistance bands
Primary muscles: Abdominal, Arms, Chest, Core, Lower back, Middle chest, Triceps
Push 5: No-Equipment Chest and Triceps Home Workout For Beginners
🎯 Workout Description: Today is all about eccentric strength—we’re introducing negative push-ups where you’ll lower yourself slowly to the ground. You’ll also reinforce upper body pressing with incline push-ups and start transitioning away from bands. 👤 Who It’s For: Beginners who can do incline push-ups confidently and are ready for more time under tension. 🧰…
Focus: Mixed
Difficulty: Beginner
Duration: Quickfire (15-30 mins)
Equipment: None
Primary muscles: Abdominal, Arms, Chest, Core, Lower back, Middle chest, Triceps
Push 4: Hit Your Chest and Triceps With This 30 Minute Workout
🎯 Workout Description: This session builds push-up endurance with more reps on the wall, triceps focus with a new variation, and extra chest volume. You’ll also begin reinforcing scapular awareness, which improves posture and protects your shoulders. 👤 Who It’s For: Beginners who want to build muscle memory and increase volume at a beginner-friendly difficulty.…
Focus: Mixed
Difficulty: Beginner
Duration: Quickfire (15-30 mins)
Equipment: Resistance bands
Primary muscles: Abdominal, Arms, Chest, Core, Lower back, Middle chest, Triceps
Push 3: Strong Arms And Pecs Beginner Home Workout
🎯 Workout Description: This workout introduces the incline push-up—your first horizontal push-up variation where you’ll work against gravity more directly. You’ll pair this with continued band and triceps work to keep improving shoulder control and elbow extension. 👤 Who It’s For: Beginners who can perform clean wall push-ups and want to progress toward push-ups on…
Focus: Mixed
Difficulty: Beginner
Duration: Quickfire (15-30 mins)
Equipment: Resistance bands
Primary muscles: Abdominal, Arms, Chest, Core, Lower back, Middle chest, Triceps
Push 2: Push Strength Workout with Core Finisher
🎯 Workout Description: Today you’ll do your first bodyweight pushing movement—wall push-ups. These teach you how to control your bodyline, engage your core, and align your shoulders. We pair them with triceps work and a second chest movement to reinforce coordination. 👤 Who It’s For: Beginners who are ready to start bodyweight pushing but aren’t…
Focus: Mixed
Difficulty: Beginner
Duration: Quickfire (15-30 mins)
Equipment: Resistance bands
Primary muscles: Abdominal, Arms, Chest, Core, Lower back, Middle chest, Triceps
Push 1: Quick Chest and Triceps Workout with Resistance Band
🎯 Workout Description: This is a zero-impact, joint-friendly session to safely wake up your chest, shoulders, and triceps. Perfect for absolute beginners or those returning from a break. The entire strength section uses resistance bands only to teach muscle activation without joint strain. 👤 Who It’s For: Beginners not yet able to do a push-up,…
Focus: Mixed
Difficulty: Beginner
Duration: Quickfire (15-30 mins)
Equipment: Resistance bands
Primary muscles: Arms, Chest, Middle chest, Triceps
Push 24: Final Dip Progression Workout with Triceps Max Reps Superset
🎯 Workout Description: Your last session is all about strength endurance and full-range dips. If you’re ready, attempt your first bodyweight dip set here. You’ll be doing the most advanced progressions and finish with a core circuit that challenges every stabilizer in your body. 👤 Who It’s For: Athletes who’ve made it through the full…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Dip bars, Gymnastics rings, Resistance bands
Primary muscles: Anterior delt, Arms, Chest, Lower chest, Middle chest, Shoulder, Triceps, Upper chest
Push 23: Lower and Upper Chest Workout with Dip Strength Testing
🎯 Workout Description: It’s time to test your current dip level. This workout opens with a dip strength test: perform as many reps as possible at your highest progression (band-assisted, feet-assisted, or unassisted). Then we’ll reinforce the movement with advanced push-ups and controlled strength sets. 👤 Who It’s For: Graduates of Weeks 1–5. If you…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Dip bars, Gymnastics rings, Parallettes
Primary muscles: Anterior delt, Chest, Lower chest, Middle chest, Shoulder, Upper chest
Push 22: Your Triceps Will Thank You Tomorrow with Lower Back HIIT
🎯 Workout Description: You’ll now work on full-range dips with minimal support—ideally with feet assistance that encourages vertical form. The strength section also includes powerful push-up variations and two triceps finishers to target that lockout. 👤 Who It’s For: Athletes who can do clean negative dips and 6–8 reps of feet-assisted dips. 🧰 Equipment Needed:
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Dip bars, Gymnastics rings, Resistance bands
Primary muscles: Anterior delt, Arms, Chest, Core, Lower back, Lower chest, Middle chest, Shoulder, Triceps, Upper chest
Push 21: Chest Strength Workout With Slow Motion Exercises
🎯 Workout Description: This session is designed to test your current dip strength with slower eccentrics, deeper bottom positions, and longer pauses. Push-up and vertical push variations are both more advanced now, and your dip progression should feel challenging—but doable. 👤 Who It’s For: Athletes who can do controlled negative dips and feet-assisted dips with…
Focus: Mixed
Difficulty: Beginner
Duration: Momentum (30-45 mins)
Equipment: Dip bars, Gymnastics rings, Parallettes, Resistance bands
Primary muscles: Abdominal, Anterior delt, Chest, Core, Lower chest, Middle chest, Shoulder, Upper chest
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