Welcome to your one-week calisthenic training routine, designed specifically for beginner women who want to develop strength, tone their bodies and increase endurance using only their body weight.

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This routine focuses on basic movements to improve overall fitness, flexibility and confidence, without the need for equipment or a gym.

Each day will target different muscle groups, allowing you to progressively challenge yourself while ensuring adequate recovery.

Remember to listen to your body and follow your own pace, as consistency is key to long-term results.

Calisthenics Training Routine (One Week)

Day 1: Full Body (Introduction to Basic Movements)

Warm-up: 5-10 minutes of dynamic stretching (arm circles, leg swings, high knees)
Squats – 3 sets of 10-12 reps
Knee Push-ups – 3 sets of 6-8 reps
Glute Bridges – 3 sets of 12-15 reps
Plank (on knees) – Hold for 20-30 seconds (3 sets)
Cool down: Stretch for 5 minutes

Day 2: Core Focus

Warm-up: 5-10 minutes of light cardio (marching in place, jumping jacks)
Crunches – 3 sets of 10-15 reps
Bicycle Crunches – 3 sets of 8-10 reps (each side)
Leg Raises – 3 sets of 10 reps
Russian Twists (no weight) – 3 sets of 20 reps
Plank – Hold for 20-30 seconds (3 sets)
Cool down: Stretch for 5 minutes

Day 3: Lower Body & Glutes

Warm-up: 5-10 minutes of dynamic stretching
Squats – 3 sets of 12-15 reps
Lunges – 3 sets of 8-10 reps (each leg)
Glute Bridges – 3 sets of 15 reps
Wall Sit – Hold for 30-45 seconds (3 sets)
Cool down: Stretch for 5 minutes

Day 4: Rest Day / Active Recovery

Light stretching, yoga, or a 20-30 minute walk

Day 5: Upper Body Focus

Warm-up: 5-10 minutes of light cardio
Knee Push-ups – 3 sets of 8-10 reps
Shoulder Taps – 3 sets of 10-12 reps (each side)
Tricep Dips (using a chair or sturdy surface) – 3 sets of 8-10 reps
Plank (on knees) – Hold for 30-45 seconds (3 sets)
Cool down: Stretch for 5 minutes

Day 6: Full Body

Warm-up: 5-10 minutes of dynamic stretching
Squats – 3 sets of 12-15 reps
Push-ups (knees or full) – 3 sets of 6-8 reps
Glute Bridges – 3 sets of 15 reps
Bicycle Crunches – 3 sets of 10 reps (each side)
Plank – Hold for 30-45 seconds (3 sets)
Cool down: Stretch for 5 minutes

Day 7: Rest Day / Active Recovery

Gentle stretching or a leisurely walk to aid in muscle recovery.

This routine is designed to ease you into calisthenics, helping you build a strong foundation. Keep hydrated, and don’t forget to warm up and cool down to prevent injuries!

important notice

This article aims to get you off the couch and living a healthy life. We want to give you information on how exercise can be an interesting part of a healthy lifestyle.
But the point is that what we’re sharing here is not a substitute for talking to a health professional or personal trainer. Before embarking on an exercise routine, it’s a good idea to talk to a health specialist, especially if you have any health problems.

Everyone is different and what works for one person may not be the same for another. That’s why having a professional by your side is the key to making sure you’re doing it safely and properly