Free personalized workout plan

Chris' Simple Calisthenic Workout

By Chris Stone

Beginner (1-2 years)
54 minutes/day | 2 days/week | 1 weeks
Good for
Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength
Bodyweight, Pull up bar

This 2 day workout is a great starting point for any beginner but is also a fantastic challenge for any avid gym goer looking to build muscle and gain strength. The workouts are simple and there are only two of them to alternate between - Workout A and Workout B. There is no time frame on this and these workouts can be completed indefinitely. You may notice a large disparity between minimum and maximum repetitions - this is to take into consideration different levels of fitness and strength between individuals. For an extra challenge, each time you go through my calisthenic workout, try and complete more repetitions of each exercise than you have ever managed previously. 

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Workout Overview

Week 1

Day 1: Workout A

Day 2: Workout B

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Workout A

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1. Bodyweight Jump Squat
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration

Revert to a Standing Squat if too challenging
3 - 55 - 1560s
2. Pull-up
Pull-up demonstrationPlay Pull-up demonstration

Use a resistance band for assistance if required.
3 - 55 - 1560s
3. Alternate Heel Touchers
Alternate Heel Touchers demonstrationPlay Alternate Heel Touchers demonstration
3 - 54 - 1660s
4. Butt Lift (Bridge)
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
3 - 54 - 1660s

Date Created: 11/21/2018, UTC

Last Updated: 4/18/2021, UTC

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