21 Day Beginner Calisthenics Workout Plan for Women
Starting a fitness journey can be both exciting and daunting, especially when you're unsure of where to begin. Our 21-day beginner calisthenics plan for women is designed to ease you into a fitness routine that builds strength, flexibility, and endurance using your own body weight. This plan is perfect for those who want to get fit without the need for expensive gym equipment. You'll discover the benefits of calisthenics while developing a strong foundation for your fitness goals.
And we also have a progression plan for you to follow at the end of this workout plan to keep you moving forward!
Calisthenics is a form of exercise that utilizes body weight to improve strength, flexibility, and endurance. This workout style is accessible to everyone, making it ideal for beginners. The beauty of calisthenics is that it requires minimal equipment, allowing you to work out anywhere and anytime. Exercises such as push ups, squats, and planks are staples in any calisthenics routine.
The focus is on functional movements, which means you'll improve your overall body coordination and balance. Calisthenics is not just about building muscle; it's about enhancing your body's ability to move efficiently.
By integrating calisthenics into your routine, you lay the groundwork for a more balanced fitness regimen. This plan will not only help you get stronger but also prepare you for more advanced workouts.
When embarking on a fitness journey, diet and hydration are critical components that cannot be overlooked. Your body needs fuel to perform exercises and repair muscles after workouts. A balanced diet rich in protein, healthy fats, and carbohydrates will support muscle growth and recovery.
Hydration is equally important. Water aids in regulating body temperature, lubricating joints, and transporting nutrients throughout the body. It's crucial to drink plenty of water before, during, and after workouts to maintain optimal performance and recovery.
Supplements can also play a role in supporting your fitness goals, but they should not replace real food. Protein powders and multivitamins can help fill nutritional gaps when needed.
Recovery is a vital part of any fitness plan. It allows your muscles to repair and grow stronger. Ensure you're getting adequate sleep and consider incorporating active recovery days into your routine.
On recovery days, focus on stretching and mobility exercises to maintain flexibility and prevent injury. Foam rolling can also be beneficial for releasing muscle tension and improving blood flow.
Listen to your body. If you're feeling excessively fatigued, it may be a sign to rest or reduce intensity.
Tracking your progress is crucial for motivation and long-term success. Keep a workout journal or use a fitness app to record your exercises, reps, and duration.
If exercises become too easy, progress by increasing repetitions, time under tension, or difficulty variations. Adjusting your routine over time helps prevent plateaus and keeps workouts engaging.
Day 1: Leg Power Session
| Block #1 | |
| Alien Squat | 3 x 15 reps |
| Rest | 60 seconds |
| Block #2 | |
| Alternate Side Lunge (Total reps) | 3 x 20 reps |
| Rest | 60 seconds |
| Block #3 | |
| Split Squat | 3 rounds x 8 reps |
| Split Squat | 3 rounds x 8 reps |
| Rest | 60 seconds |
| Block #4 | |
| Tall Kneeling To Lunge | 2 rounds x 50 seconds |
| Alternate Glute Kickback | 2 rounds x 50 seconds |
| Rest | 45 seconds |
You can find the plan in the Gymaholic App:
| Block #1 | |
| Inchworm | 1 x 40 seconds |
| Lateral Hip Opener | 1 x 40 seconds |
| Knee Circle | 1 x 40 seconds |
| Gorilla Squat | 1 x 40 seconds |
| Front Leg Raises | 1 x 40 seconds |
| High Knee | 1 x 40 seconds |
| Torso Rotation | 1 x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Side Leg Swing | 1 x 40 seconds |
| Side Leg Swing | 1 x 40 seconds |
| Arm Circle | 1 x 40 seconds |
| 90/90 Hip Warmup | 1 x 40 seconds |
| Alternate High Knee Hug | 1 x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Standing Aternate Hip Circle | 1 x 40 seconds |
| Standing Aternate Hip Circle | 1 x 40 seconds |
| Leg Swing (Left Side) | 1 x 40 seconds |
| Leg Swing (Right Side) | 1 x 40 seconds |
| Alternate High Knee Hug | 1 x 40 seconds |
| Hip External To Internal Rotation (Left Side) | 1 x 40 seconds |
| Hip External To Internal Rotation (Right Side) | 1 x 40 seconds |
| 90/90 Hip Warmup | 1 x 40 seconds |
| Butterfly Pose Warmup | 1 x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Camel Pose | 1 x 40 seconds |
| Cobra Pose | 1 x 40 seconds |
| The Straddle Stretch | 1 x 40 seconds |
| Block #1 | |
| Drop Push Up (Kneeling allowed) | 3 x 30 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Knee Push Up | 3 rounds x 30 seconds |
| Alternate Superman To Superman | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Bear Plank Fire Feet | 2 x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Knee Bicep Push Up | 2 rounds x 30 seconds |
| Floor Tricep Dip | 2 rounds x 40 seconds |
| Rest | 40 seconds |
| Finisher | |
| Burpee Without Jump | 3 rounds x 30 seconds |
| Mountain Climber To Cross Mountain Climber | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Air Bike | 2 rounds x 30 seconds |
| Reach And Catch | 2 rounds x 30 seconds |
| Rest | 20 seconds |
| Block #2 | |
| Alternate Straight Leg Lowering | 2 rounds x 30 seconds |
| Side Plank Crunch (Left Side) | 2 rounds x 30 seconds |
| Side Plank Crunch (Right Side) | 2 rounds x 30 seconds |
| Rest | 20 seconds |
| Block #3 | |
| Oblique Leg Pull In | 2 rounds x 40 seconds |
| Dead Bug | 2 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #1 | |
| Squat To Alternate Oblique Crunch | 3 x 40 seconds |
| Rest | 40 seconds |
| Block #2 | |
| Side Lunge With Floor Touch | 3 rounds x 40 seconds |
| Glute Bridge | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Clock Jump Squat | 3 x 40 seconds |
| Rest | 60 seconds |
| Burpee Tuck Jump | 1 x 30 seconds |
| Block #4 | |
| Single Leg Glute Bridge (Left Side) | 3 rounds x 10 reps |
| Single Leg Glute Bridge (Right Side) | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Finisher | |
| Crunch Punch | 2 rounds x 30 seconds |
| Plank To Alternate Oblique Hip Raise | 2 rounds x 30 seconds |
| Rest | 30 seconds |
| Movements #1 | |
| Quadriceps Stretch (Left Side) | 1 x 30 seconds |
| Quadriceps Stretch (Right Side) | 1 x 30 seconds |
| Knee Circle | 1 x 40 seconds |
| Leg Up Hamstring Stretch (Left Side) | 1 x 30 seconds |
| Leg Up Hamstring Stretch (Right Side) | 1 x 30 seconds |
| Rest | 40 seconds |
| Movements #2 | |
| Clasp Hands Behind Back Shoulder Stretch | 1 x 30 seconds |
| Chin To Chest Stretch | 1 x 30 seconds |
| Elbow Back Stretch | 1 x 30 seconds |
| Cobra Pose | 1 x 40 seconds |
| Child's Pose (Balasana) | 1 x 40 seconds |
| Rest | 40 seconds |
| Finisher | |
| Walking | 1 x 10 minutes |
| Block #1 | |
| Squat To Alternate Leg Kickback (Total reps) | 3 x 14 reps |
| Rest | 60 seconds |
| Block #2 | |
| Reverse Cross Lunge (Curtsy) (Total reps) | 3 x 20 reps |
| Rest | 60 seconds |
| Block #3 | |
| Alternate Single Leg Glute Bridge | 3 x 40 seconds |
| Rest | 40 seconds |
| Block #4 | |
| Split Squat (Left Side) | 3 rounds x 10 reps |
| Split Squat (Right Side) | 3 rounds x 10 reps |
| Rest | 45 seconds |
| Block #1 | |
| Inchworm | 1 x 40 seconds |
| Lateral Hip Opener | 1 x 40 seconds |
| Knee Circle | 1 x 40 seconds |
| Torso Rotation | 1 x 40 seconds |
| Quadruped Push Up Plus | 1 x 40 seconds |
| Forearm Wall Slide | 1 x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Twist Hip Stretch | 1 x 40 seconds |
| Twist Hip Stretch | 1 x 40 seconds |
| Lying Glute Stretch (Left Side) | 1 x 40 seconds |
| Lying Glute Stretch (Right Side) | 1 x 40 seconds |
| High Knee | 1 x 40 seconds |
| Hamstring Stretch With Twist | 1 x 40 seconds |
| Alternate High Knee Hug | 1 x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Single Leg Hip External Rotation | 1 x 40 seconds |
| Single Leg Hip External Rotation | 1 x 40 seconds |
| Side Leg Swing (Left Side) | 1 x 40 seconds |
| Side Leg Swing (Right Side) | 1 x 40 seconds |
| Diagonal Toe Touch With Twist | 1 x 40 seconds |
| Walkout | 1 x 40 seconds |
| Wrist Leans | 1 x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Cat Cow Pose (Bitilasana) | 1 x 40 seconds |
| Cobra Pose | 1 x 40 seconds |
| The Straddle Stretch | 1 x 40 seconds |
| Lying Clasp Hands Behind Back Shoulder Stretch | 1 x 40 seconds |
| Scorpion Stretch | 1 x 40 seconds |
| Butterfly Pose (Baddha Konasana) | 1 x 40 seconds |
| Block #1 | |
| Hand Release Push Up (Kneeling allowed) | 2 x 40 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Lying Lat Pulldown To Shrug | 3 x 30 seconds |
| Rest | 20 seconds |
| Block #3 | |
| Squat T Spine Rotation Hold | 3 x 40 seconds |
| Rest | 30 seconds |
| Block #4 | |
| Full Plank Shoulder Tap | 3 rounds x 20 seconds |
| Floor Tricep Dip | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Finisher | |
| Mountain Climber To Lateral Jump To Ski Abs | 3 rounds x 40 seconds |
| Russian Twist | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Feet Up Crunch | 3 rounds x 30 seconds |
| Plank Leg Lift | 3 rounds x 30 seconds |
| Rest | 25 seconds |
| Block #2 | |
| Side Plank Pulse (Left Side) | 3 rounds x 30 seconds |
| Side Plank Pulse (Right Side) | 3 rounds x 30 seconds |
| Rest | 20 seconds |
| Block #3 | |
| Single Leg Mountain Climber (Left Side) | 3 rounds x 20 seconds |
| Single Leg Mountain Climber (Right Side) | 3 rounds x 20 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Squat | 3 rounds x 40 seconds |
| Seated Good Morning | 3 rounds x 40 seconds |
| Rest | 45 seconds |
| Block #2 | |
| Alternate Side Lunge Knee to Elbow | 3 x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Alternate Reverse Cross Lunge To Side Kickback | 3 x 40 seconds |
| Rest | 40 seconds |
| Block #4 | |
| Side Sweep Glute Kickback (Left Side) | 2 rounds x 30 seconds |
| Side Sweep Glute Kickback (Right Side) | 2 rounds x 30 seconds |
| Rest | 35 seconds |
| Finisher | |
| Reach And Catch | 3 rounds x 40 seconds |
| Lying Floor Leg Raise | 3 rounds x 40 seconds |
| Rest | 45 seconds |
| Movements #1 | |
| Side Quadriceps Stretch (Left Side) | 1 x 40 seconds |
| Side Quadriceps Stretch (Right Side) | 1 x 40 seconds |
| Hip Flexor Stretch (Left Side) | 1 x 40 seconds |
| Hip Flexor Stretch (Right Side) | 1 x 40 seconds |
| 90/90 Hamstring Stretch (Left Side) | 1 x 40 seconds |
| 90/90 Hamstring Stretch (Right Side) | 1 x 40 seconds |
| Rest | 50 seconds |
| Movements #2 | |
| Front Pull Bicep Stretch | 1 x 30 seconds |
| Overhead Tricep Stretch | 1 x 30 seconds |
| Clasp Hands Behind Back Shoulder Stretch | 1 x 30 seconds |
| Hug Knee To Chest Stretch | 1 x 30 seconds |
| Rest | 60 seconds |
| Finisher | |
| Walking | 1 x 10 minutes |
| Block #1 | |
| Alternate Jump Lunge To Squat (Total reps) | 3 x 16 reps |
| Rest | 60 seconds |
| Block #2 | |
| Jump Squat Twist | 3 x 12 reps |
| Rest | 60 seconds |
| Block #3 | |
| Alternate Reverse Lunge To Airplane | 3 rounds x 10 reps |
| Alternate Reverse Lunge To Airplane | 3 rounds x 10 reps |
| Rest | 45 seconds |
| Block #4 | |
| Ice Skater To Kickback (Total Reps) | 3 x 14 reps |
| Rest | 60 seconds |
| Block #1 | |
| Ankle Circle | 1 x 40 seconds |
| Ankle Circle | 1 x 40 seconds |
| Walking High Knee | 1 x 40 seconds |
| Front Leg Raises | 1 x 40 seconds |
| Sit Squat Stretch | 1 x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Alternate High Knee Hug | 1 x 40 seconds |
| Lying Quadriceps Stretch | 1 x 40 seconds |
| Lying Quadriceps Stretch (Right Side) | 1 x 40 seconds |
| Hamstring Stretch | 1 x 40 seconds |
| Hamstring Stretch | 1 x 40 seconds |
| Downward Dog Alternate Hamstring Stretch | 1 x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Clasp Hands Behind Back Shoulder Stretch | 1 x 40 seconds |
| Upward Dog Pose (Urdhva Mukha Svanasana) | 1 x 40 seconds |
| The Straddle Stretch | 1 x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Inchworm | 1 x 40 seconds |
| Wall Downdog | 1 x 40 seconds |
| Seated Overhead Stretch | 1 x 40 seconds |
| Rest | 60 seconds |
| Block #5 | |
| Alternate High Knee Hug | 1 x 40 seconds |
| Lateral Hip Opener | 1 x 40 seconds |
| Cat Cow Pose (Bitilasana) | 1 x 40 seconds |
| Camel Pose | 1 x 40 seconds |
| Child's Pose (Balasana) | 1 x 40 seconds |
| Upward Dog Pose (Urdhva Mukha Svanasana) | 1 x 40 seconds |
| Block #1 | |
| Close Grip (Diamond) Push Up (Kneeling allowed) | 3 x 30 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Reverse Snow Angel To Superman | 3 x 30 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Knee Bicep Push Up | 2 rounds x 20 seconds |
| Floor Tricep Dip | 2 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #4 | |
| Feet Elevated Alternate Oblique To Crunch | 3 rounds x 30 seconds |
| Alternate Straight Leg Lowering | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Finisher | |
| Cross Mountain Climber | 3 rounds x 30 seconds |
| Alternate Oblique Toe Touch Crunch | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Cocoon | 2 rounds x 40 seconds |
| Reverse Crunch | 2 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Alternate Heel Touch | 2 rounds x 35 seconds |
| Russian Twist | 2 rounds x 35 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Feet Up Crunch | 2 rounds x 40 seconds |
| Side Plank Pulse (Left Side) | 2 rounds x 30 seconds |
| Side Plank (Right Side) | 2 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #1 | |
| Prisoner Squat | 3 x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Sumo Squat Calf Raise | 3 rounds x 30 seconds |
| Glute Kickback To Side Leg Lateral (Left Side) | 3 rounds x 30 seconds |
| Glute Kickback To Side Leg Lateral (Right Side) | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Jump Squat | 3 rounds x 40 seconds |
| Alternate Single Leg Hip Airplane To Kickback | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Finisher | |
| Frog Glute Bridge Hold | 3 rounds x 30 seconds |
| Single Leg Mountain Climber (Left Side) | 3 rounds x 30 seconds |
| Single Leg Mountain Climber (Right Side) | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Hip External To Internal Rotation | 1 x 40 seconds |
| Hip External To Internal Rotation | 1 x 40 seconds |
| Shoulder Cross Stretch (Left Side) | 1 x 30 seconds |
| Shoulder Cross Stretch (Right Side) | 1 x 30 seconds |
| Inchworm | 1 x 40 seconds |
| Block #2 | |
| Upward Stretch | 1 x 40 seconds |
| Scapular Wall Slide | 1 x 50 seconds |
| Overhead Tricep Stretch | 1 x 40 seconds |
| Overhead Tricep Stretch (Right Side) | 1 x 40 seconds |
| Arm Circle | 1 x 40 seconds |
| Quadruped Push Up Plus | 1 x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Wrist Circle | 1 x 40 seconds |
| Front Pull Bicep Stretch | 1 x 40 seconds |
| Front Pull Bicep Stretch (Right Side) | 1 x 40 seconds |
| Torso Rotation | 1 x 40 seconds |
| Alternate Shoulder Flexion | 1 x 40 seconds |
| Cat Cow To Push Up Plus | 1 x 40 seconds |
| Wrist Leans | 1 x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Chin To Chest Stretch | 1 x 40 seconds |
| Cat Cow Pose (Bitilasana) | 1 x 40 seconds |
| Cobra Pose | 1 x 40 seconds |
| The Straddle Stretch | 1 x 40 seconds |
| Leg Up Hamstring Stretch (Left Side) | 1 x 40 seconds |
| Leg Up Hamstring Stretch (Right Side) | 1 x 40 seconds |
| Seated Overhead Stretch | 1 x 40 seconds |
| Movements | |
| Child's Pose (Balasana) | 2 rounds x 30 seconds |
| Cobra Pose | 2 rounds x 30 seconds |
| Rest | 20 seconds |
| Movements #2 | |
| Cat Cow Pose (Bitilasana) | 2 rounds x 30 seconds |
| Downward Dog (Adho Mukha Svanasana) | 2 rounds x 30 seconds |
| Rest | 20 seconds |
| Movements #3 | |
| Knee Circle | 2 rounds x 30 seconds |
| Bent Knee Hip Raise | 2 rounds x 30 seconds |
| Rest | 20 seconds |
| Finisher | |
| Walking | 1 x 10 minutes |
If you find this plan too easy, that’s great! It means you’re ready to push yourself further.
Don't hesitate to repeat this 21-day calisthenics plan to further enhance your strength and endurance.
As you progress, consider increasing the intensity by adding more reps, sets, or reducing rest times.
However, if it still feels too easy, move on to our intermediate calisthenics workout plan for women.
If you have access to a gym and would like to incorporate equipment into your routine, consider checking this Beginner's Workout Routine Guide
Embarking on a 21-day calisthenics plan helps establish long-term fitness habits. By focusing on bodyweight movements, you build strength, improve flexibility, and enhance endurance. Consistency is the key driver of results. Stay committed and the progress will follow.
Frequently Asked Questions
A beginner calisthenics workout plan focuses on using body weight exercises to build strength, flexibility, and endurance. It's ideal for those new to fitness, as it requires minimal equipment and can be done anywhere. Common exercises include push-ups, squats, and planks.
Women can benefit from a 21-day calisthenics workout plan by developing a strong fitness foundation. This plan helps improve muscle strength, flexibility, and endurance without needing expensive gym equipment. It's a great way to start a fitness journey and prepare for more advanced workouts.
Diet and hydration are crucial in a fitness plan because they fuel your body for workouts and aid in muscle recovery. A balanced diet rich in protein, healthy fats, and carbohydrates supports muscle growth, while proper hydration helps regulate body functions and improve performance.
During recovery days, focus on stretching and mobility exercises to maintain flexibility and prevent injury. Incorporating activities like foam rolling can help release muscle tension and improve blood flow, aiding in recovery and preparing you for your next workout session.
You can track your progress by keeping a workout journal or using a fitness app to record your exercises, repetitions, and improvements. Tracking progress helps maintain motivation and allows you to adjust your plan as needed for continued growth. The Gymaholic App offers features to help you track workouts and progress effectively.
A common misconception about calisthenics is that it's only for building muscle. While it does build strength, calisthenics also improves flexibility, endurance, and overall body coordination. It's a comprehensive workout style that enhances your body's ability to move efficiently.
Calisthenics and weight lifting both build muscle, but they do so differently. Calisthenics focuses on functional strength and body control using body weight, while weight lifting often targets specific muscle groups with external weights. For more insights, read Calisthenics vs Weight Lifting: Which is Best for Muscle Gains?
