4 Week Calisthenics and Yoga Flow Plan for Women
Getting consistent is the hardest part of training, especially when life is busy. This 4-week calisthenics and yoga flow plan is built to make consistency feel realistic. You will train strength with simple bodyweight workouts, then use yoga sessions to improve mobility, recover better, and keep your joints feeling good.
You will complete 3 calisthenics sessions and 2 yoga flow sessions each week. Most workouts take about 30 to 50 minutes. The goal is progress without feeling wrecked.
- Duration: 4 weeks
- Schedule: 3 days of calisthenics, 2 days of yoga flow, 2 rest days
- Format: Full-body strength sessions plus mobility focused yoga sessions
- Level: Beginner to intermediate, especially helpful if you are returning after time off
- Rest: 2 full rest days per week, with optional walking or gentle mobility
- Equipment: Yoga mat, resistance bands optional, a sturdy chair or bench can help
If you are new to bodyweight strength training, this beginner guide can help you get started: 21 day beginner calisthenics workout plan for women.
Calisthenics builds practical strength using your body weight. It is simple, scalable, and teaches control. Yoga complements that work by improving mobility, body awareness, breathing, and recovery. Put together, you get a routine that builds strength without ignoring flexibility.
This combination also tends to feel sustainable. You can push on strength days and still move well on yoga days, which often helps you stay consistent long term.
If you want more at-home variety, you can also explore this: 4 week dumbbell and calisthenics plan for women.
Training works better when your daily fueling is steady. You do not need perfection. You need repeatable basics.
Protein
A simple target for active women is around 1.6 g per kg of body weight per day. If you prefer pounds, that is about 0.7 g per lb. Spread protein across meals to support recovery.
Carbs and fats
Carbs make workouts feel easier and help you keep your weekly volume consistent. Choose mostly minimally processed options like fruit, oats, rice, potatoes, beans, and whole grains. Include healthy fats from olive oil, nuts, seeds, eggs, and fatty fish.
Hydration
Aim for roughly 2 to 2.5 liters of water per day, more if you sweat a lot or train in a warm environment.
Simple timing tip
Have a balanced meal with carbs and protein about 2 to 3 hours before training. Later, get another protein rich meal or snack within a few hours after.
If you want nutrition strategies that help with appetite and consistency, see: how to stay full on a diet.
Supplements are optional. Food and consistency come first.
If you want simple, high value options:
- Protein powder for convenience if you struggle to hit your protein target
- Creatine monohydrate (3 to 5 g daily) to support strength and training performance
- Omega-3 if you rarely eat fatty fish
Check with a healthcare professional before starting supplements if you are pregnant, have medical conditions, or take medications.
Recovery is not a bonus. It is part of progress.
- Warm up: 5 to 8 minutes of easy movement, plus lighter practice reps before your first main strength move
- Technique first: stop a set when form breaks down or tempo gets sloppy
- Sleep: aim for 7 to 9 hours most nights
- Rest days: walking and light mobility help you recover without adding stress
If you frequently feel drained before workouts, read this: why you feel tired before workouts and how to fix it.
This plan should feel challenging but doable.
- Start with variations that let you keep 1 to 3 reps in the tank on most sets
- Progress by adding reps first, then adding a set, then choosing a harder variation
- If something causes sharp pain or joint discomfort, swap it for a friendlier version or reduce range of motion
- If you miss a day, do not restart the week. Continue with the next session
If you want equipment guidance and more cross-training ideas, see: why you should combine calisthenics and gym training.
Day 1: Full Body Session
| Block #1 | |
| Prisoner Squat | 1 x 12 reps |
| Rest | 60 seconds |
| Prisoner Squat | 1 x 12 reps |
| Rest | 60 seconds |
| Prisoner Squat | 1 x 12 reps |
| Rest | 60 seconds |
| Block #2 | |
| Split Squat (Right Side) | 3 rounds x 40 seconds |
| Split Squat (Left Side) | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Push Up (Kneeling Allowed) | 3 rounds x 45 seconds |
| Superman | 3 rounds x 45 seconds |
| Rest | 40 seconds |
| Block #4 | |
| Bear Plank Shoulder Tap | 3 rounds x 20 seconds |
| Knee Bicep Push Up | 3 rounds x 20 seconds |
| Rest | 60 seconds |
| Block #5 | |
| Cross Mountain Climber | 2 x 40 seconds |
| Rest | 45 seconds |
| Cross Mountain Climber | 1 x 40 seconds |
| Rest | 45 seconds |
You can find the plan in the Gymaholic App:
| Block #1 | |
| Plow Pose (Halasana) | 2 rounds x 40 seconds |
| Frog Stretch | 2 rounds x 40 seconds |
| Alternate Warrior 3 Pose (Virabhadrasana III) | 2 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #2 | |
| Camel Pose | 2 rounds x 40 seconds |
| Happy Baby Pose (Ananda Balasana) | 2 rounds x 40 seconds |
| Forward Bend Pose (Uttanasana) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Downward Dog (Adho Mukha Svanasana) | 1 x 50 seconds |
| Tree pose (Vriksasana) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Triangle Pose (Trikonasana) (Left Side) | 1 x 50 seconds |
| Triangle Pose (Trikonasana) (Right Side) | 1 x 50 seconds |
| Locust Pose (Salabhasana) | 1 x 40 seconds |
| Rest | 50 seconds |
| Block #5 | |
| Half Spinal Twist Pose (Ardha Matsyendrasana) (Left Side) | 1 x 40 seconds |
| Half Spinal Twist Pose (Ardha Matsyendrasana) (Right Side) | 1 x 40 seconds |
| Warrior 1 Pose (Virabhadrasana I) | 2 x 40 seconds |
| Block #1 | |
| Sissy Squat | 3 rounds x 40 seconds |
| Glute Bridge Hold | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #2 | |
| Glute Kickback (Left Side) | 2 rounds x 10 reps |
| Glute Kickback (Right Side) | 2 rounds x 10 reps |
| Rest | 50 seconds |
| Block #3 | |
| Floor Tricep Dip | 3 rounds x 20 seconds |
| Lying Lat Pulldown To Shrug | 3 rounds x 30 seconds |
| Close Grip (Diamond) Push Up (Kneeling allowed) | 3 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Plank To Full Plank | 3 x 30 seconds |
| Rest | 35 seconds |
| Finisher | |
| Russian Twist | 3 rounds x 40 seconds |
| Frog Sit Up | 3 rounds x 30 seconds |
| Cocoon | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Locust Pose (Salabhasana) | 2 rounds x 40 seconds |
| Frog Stretch | 2 rounds x 40 seconds |
| Seated Forward Bend Pose (Paschimottanasana) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Bow Pose (Dhanurasana) Activation | 1 x 40 seconds |
| Happy Baby Pose (Ananda Balasana) | 1 x 40 seconds |
| Child's Pose (Balasana) | 1 x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Downward Dog (Adho Mukha Svanasana) | 1 x 40 seconds |
| Warrior 3 Pose (Virabhadrasana III) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Pigeon Pose (Kapotasana) (Left Side) | 2 rounds x 40 seconds |
| Pigeon Pose (Kapotasana) (Right Side) | 2 rounds x 40 seconds |
| Puppy Pose (Uttana Shishosana) | 2 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #5 | |
| Half Spinal Twist Pose (Ardha Matsyendrasana) (Left Side) | 1 x 40 seconds |
| Half Spinal Twist Pose (Ardha Matsyendrasana) (Right Side) | 1 x 40 seconds |
| Downward Dog Leg Lift To Knee Tuck | 2 x 40 seconds |
| Block #1 | |
| Alternate Side Lunge (Total Reps) | 3 rounds x 14 reps |
| Single Leg Glute Bridge (Left Side) | 3 rounds x 12 reps |
| Single Leg Glute Bridge (Right Side) | 3 rounds x 12 reps |
| Rest | 50 seconds |
| Block #2 | |
| Single Leg Lunge To Calf Raise (Left Side) | 3 rounds x 30 seconds |
| Single Leg Lunge To Calf Raise (Right Side) | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Hand Release Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Finisher | |
| Bottoms Up | 3 rounds x 40 seconds |
| Alternate Leg Raise Crunch | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Crunch | 2 rounds x 30 seconds |
| Feet Elevated Alternate Oblique To Crunch | 2 rounds x 30 seconds |
| Rest | 20 seconds |
| Block #2 | |
| Leg Pull In | 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 |
Rest days are essential for muscle recovery and growth, helping to prevent injury and improve overall performance. They also support mental well-being by reducing stress and providing a necessary break from the rigors of training.
| Block #1 | |
| Floor Tricep Dip | 3 rounds x 30 seconds |
| Push Up To Walkout Tiger Bend (Kneeling allowed) | 3 rounds x 30 seconds |
| Superman | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #2 | |
| Burpee | 3 rounds x 40 seconds |
| Squat To Alternate Side Abduction | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #3 | |
| Lying Hip Abduction (Left Side) | 3 rounds x 12 reps |
| Lying Hip Abduction (Right Side) | 3 rounds x 12 reps |
| Rest | 50 seconds |
| Finisher | |
| Side Plank Pulse (Left Side) | 3 rounds x 30 seconds |
| Side Plank Pulse (Right Side) | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Block #1 | |
| Downward Dog (Adho Mukha Svanasana) | 2 rounds x 40 seconds |
| Happy Baby Pose (Ananda Balasana) | 2 rounds x 40 seconds |
| Forward Bend Pose (Uttanasana) | 2 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #2 | |
| Cat Cow Pose (Bitilasana) | 2 rounds x 40 seconds |
| Cobra Pose | 2 rounds x 40 seconds |
| Half Spinal Twist Pose (Ardha Matsyendrasana) | 2 rounds x 40 seconds |
| Half Spinal Twist Pose (Ardha Matsyendrasana) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Puppy Pose (Uttana Shishosana) | 1 x 40 seconds |
| King Pigeon Pose (Rajakapotasana) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Child's Pose (Balasana) | 1 x 40 seconds |
| Warrior 3 Pose (Virabhadrasana III) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #5 | |
| Warrior 2 Pose (Virabhadrasana II) | 2 x 40 seconds |
| Tree pose (Vriksasana) | 1 x 30 seconds |
| Tree pose (Vriksasana) | 1 x 30 seconds |
| Block #1 | |
| Squat | 3 rounds x 40 seconds |
| Glute Bridge With Abduction | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Block #2 | |
| Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Knee Bicep Push Up | 3 rounds x 12 reps |
| Floor Tricep Dip | 3 rounds x 12 reps |
| Rest | 45 seconds |
| Block #4 | |
| Crunch Punch | 3 rounds x 40 seconds |
| Russian Twist | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #1 | |
| Puppy Pose (Uttana Shishosana) | 2 rounds x 40 seconds |
| Butterfly Pose (Baddha Konasana) | 2 rounds x 40 seconds |
| Upward Dog Pose (Urdhva Mukha Svanasana) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Camel Pose | 1 x 40 seconds |
| Pigeon Pose (Kapotasana) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Forward Bend Pose (Uttanasana) | 1 x 40 seconds |
| Triangle Pose (Trikonasana) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Downward Dog (Adho Mukha Svanasana) | 2 rounds x 40 seconds |
| Cobra Pose | 2 rounds x 40 seconds |
| Seated Forward Bend Pose (Paschimottanasana) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #5 | |
| Alternate Warrior 3 Pose (Virabhadrasana III) | 1 x 40 seconds |
| Bow Pose (Dhanurasana) Activation | 1 x 40 seconds |
| Downward Dog Leg Lift To Knee Tuck | 1 x 40 seconds |
| Downward Dog Leg Lift To Knee Tuck | 1 x 40 seconds |
| Block #1 | |
| Reverse Cross Lunge (Curtsy) (Total reps) | 3 x 20 reps |
| Rest | 50 seconds |
| Block #2 | |
| Jump Squat Twist | 3 rounds x 40 seconds |
| Calf Raise | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #3 | |
| Close Grip (Diamond) Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Lying Lat Pulldown To Shrug | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #4 | |
| Supine Push Up | 3 rounds x 40 seconds |
| T Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #5 | |
| Plank to Alternate Downward Dog Toe Touch | 2 x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Oblique Leg Pull In | 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 |
Incorporating rest days into your routine can enhance long-term motivation by preventing burnout and maintaining a balanced lifestyle. Additionally, they allow the body to replenish energy stores, optimizing future workout efficiency.
| Block #1 | |
| Squat To Alternate Leg Kickback | 3 rounds x 50 seconds |
| Glute Bridge | 3 rounds x 50 seconds |
| Rest | 40 seconds |
| Block #2 | |
| Side Leg Lateral Raise (Fire Hydrant) (Left Side) | 3 rounds x 10 reps |
| Side Leg Lateral Raise (Fire Hydrant) (Right Side) | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Block #3 | |
| T Push Up (Kneeling Allowed) | 3 rounds x 40 seconds |
| Superman Hold | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #4 | |
| Bear Plank Fire Feet (Kneeling allowed) | 3 rounds x 30 seconds |
| Floor Tricep Dip | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Block #1 | |
| Cobra Pose | 2 rounds x 40 seconds |
| Frog Stretch | 2 rounds x 40 seconds |
| Butterfly Pose (Baddha Konasana) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Bow Pose (Dhanurasana) | 1 x 30 seconds |
| Pigeon Pose (Kapotasana) | 2 x 30 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Downward Dog (Adho Mukha Svanasana) | 1 x 30 seconds |
| Half Spinal Twist Pose (Ardha Matsyendrasana) | 2 x 40 seconds |
| Rest | 100 seconds |
| Block #4 | |
| Seated Forward Bend Pose (Paschimottanasana) | 2 rounds x 40 seconds |
| Forward Bend Pose (Uttanasana) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #5 | |
| Camel Pose | 1 x 30 seconds |
| Child's Pose (Balasana) | 1 x 30 seconds |
| Warrior 2 Pose (Virabhadrasana II) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #1 | |
| Tall Kneeling To Lunge | 3 rounds x 40 seconds |
| Glute Bridge To Horizontal Reach | 3 rounds x 40 seconds |
| Rest | 95 seconds |
| Block #2 | |
| Burpee | 3 rounds x 30 seconds |
| Knee Plyo Push Up | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Hand Release Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Reverse Snow Angel | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Finisher | |
| Cocoon | 3 rounds x 30 seconds |
| Side Plank Pulse (Left Side) | 3 rounds x 30 seconds |
| Side Plank Pulse (Right Side) | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #1 | |
| Locust Pose (Salabhasana) | 2 rounds x 40 seconds |
| Wall Hip Frog Stretch | 2 rounds x 40 seconds |
| Bow Pose (Dhanurasana) Activation | 2 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Upward Dog Pose (Urdhva Mukha Svanasana) | 1 x 30 seconds |
| King Pigeon Pose (Rajakapotasana) | 2 x 30 seconds |
| Rest | 61 seconds |
| Block #3 | |
| Downward Dog (Adho Mukha Svanasana) | 1 x 30 seconds |
| Warrior 3 Pose (Virabhadrasana III) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Triangle Pose (Trikonasana) (Right Side) | 2 rounds x 30 seconds |
| Triangle Pose (Trikonasana) (Left Side) | 2 rounds x 30 seconds |
| Forward Bend Pose (Uttanasana) | 2 rounds x 30 seconds |
| Rest | 90 seconds |
| Block #5 | |
| Cobra Pose | 1 x 30 seconds |
| Cat Cow Pose (Bitilasana) | 1 x 30 seconds |
| Tree pose (Vriksasana) | 2 x 30 seconds |
| Rest | 90 seconds |
| Block #1 | |
| Back Extension | 3 rounds x 40 seconds |
| Push Up To Shoulder Tap To Lateral Hand Walk (Kneeling allowed) | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #2 | |
| Knee Bicep Push Up | 3 rounds x 12 reps |
| Body Up (Kneeling Allowed) | 3 rounds x 12 reps |
| Rest | 40 seconds |
| Block #3 | |
| Frog Glute Bridge | 3 rounds x 40 seconds |
| Alternate Reverse Cross Lunge To Side Kickback | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #4 | |
| Split Squat (Left Side) | 3 rounds x 40 seconds |
| Split Squat (Right Side) | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #1 | |
| Crunch Punch | 2 rounds x 40 seconds |
| Elbow To Knee Crunch | 2 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Frog Sit Up | 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 |
| Plank Hip Roll | 2 rounds x 40 seconds |
| Rest | 50 seconds |
Rest days play a crucial role in maintaining a healthy immune system, allowing the body to repair tissues and fend off illnesses. They also offer an opportunity for reflection and goal-setting, helping to refine training strategies and boost future performance.
| Block #1 | |
| Prisoner Squat | 3 rounds x 40 seconds |
| Alternate Glute Kickback Side Sweep | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #2 | |
| Wall Squat Hold | 3 rounds x 30 seconds |
| Split Squat (Left Side) | 3 rounds x 30 seconds |
| Split Squat (Right Side) | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Close Grip (Diamond) Push Up (Kneeling Allowed) | 3 x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Superman Hold To Lat Pull | 3 rounds x 40 seconds |
| Bear Plank Fire Feet (Kneeling Allowed) | 3 rounds x 30 seconds |
| Rest | 50 seconds |
| Finisher | |
| Bottoms Up | 3 rounds x 30 seconds |
| Oblique Leg Pull In | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Butterfly Pose Warmup | 2 rounds x 40 seconds |
| Puppy Pose (Uttana Shishosana) | 2 rounds x 40 seconds |
| Cat Cow Pose (Bitilasana) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Upward Dog Pose (Urdhva Mukha Svanasana) | 1 x 40 seconds |
| King Pigeon Pose (Rajakapotasana) | 2 x 40 seconds |
| Rest | 80 seconds |
| Block #3 | |
| Bow Pose (Dhanurasana) | 1 x 40 seconds |
| Pigeon Pose (Kapotasana) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Warrior 1 Pose (Virabhadrasana I) (Left Side) | 1 x 40 seconds |
| Warrior 1 Pose (Virabhadrasana I) (Right Side) | 1 x 40 seconds |
| Child's Pose (Balasana) | 1 x 40 seconds |
| Rest | 60 seconds |
| Block #5 | |
| Tree pose (Vriksasana) (Left side) | 2 rounds x 40 seconds |
| Tree pose (Vriksasana) (Right Side) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #1 | |
| Reverse Cross Lunge (Curtsy) (Total reps) | 3 x 20 reps |
| Rest | 40 seconds |
| Block #2 | |
| Squat | 3 rounds x 40 seconds |
| Alternate Double To Single Leg Glute Bridge | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Supine Push Up | 3 rounds x 12 reps |
| T Push Up | 3 rounds x 12 reps |
| Rest | 45 seconds |
| Block #4 | |
| Knee Bicep Push Up | 3 rounds x 10 reps |
| Floor Tricep Dip | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Block #1 | |
| Triangle Pose (Trikonasana) (Right Side) | 2 rounds x 40 seconds |
| Triangle Pose (Trikonasana) (Left Side) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Seated Forward Bend Pose (Paschimottanasana) | 1 x 40 seconds |
| Warrior 2 Pose (Virabhadrasana II) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Butterfly Pose (Baddha Konasana) | 2 rounds x 40 seconds |
| Seated Overhead Stretch | 2 rounds x 40 seconds |
| Upward Dog Pose (Urdhva Mukha Svanasana) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Bow Pose (Dhanurasana) Activation | 1 x 40 seconds |
| Pigeon Pose (Kapotasana) | 2 x 30 seconds |
| Rest | 60 seconds |
| Block #5 | |
| Camel Pose | 1 x 40 seconds |
| Child's Pose (Balasana) | 1 x 30 seconds |
| Half Spinal Twist Pose (Ardha Matsyendrasana) | 2 x 30 seconds |
| Rest | 90 seconds |
| Block #1 | |
| Supine Push Up | 3 rounds x 10 reps |
| Back Extension | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Block #2 | |
| Drop Push Up | 3 rounds x 12 reps |
| Reverse Snow Angel To Superman | 3 rounds x 12 reps |
| Rest | 45 seconds |
| Block #3 | |
| Walking Lunge (Total reps) | 3 x 20 reps |
| Rest | 40 seconds |
| Block #4 | |
| Glute Bridge On Heels (Hamstring Focus) | 3 rounds x 40 seconds |
| Alternate Double To Single Leg Glute Bridge | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Block #1 | |
| Bent Knee Hip Raise | 2 rounds x 40 seconds |
| Alternate Elbow To Knee Plank | 2 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Leg Pull In | 2 rounds x 35 seconds |
| Russian Twist | 2 rounds x 35 seconds |
| Rest | 30 seconds |
| Block #3 | |
| 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 |
If everything feels comfortable, change one lever at a time:
- Add 1 to 2 reps per set until you hit the top of the target range
- Add one extra set to your first 1 to 2 movements on calisthenics days
- Slow the lowering phase of each rep to 2 to 3 seconds
If you want a tougher program next, check this: 4 week advanced calisthenics workout routine for women.
If recovery is rough or your form breaks down:
- Reduce reps and stay in the middle of the rep range
- Increase rest between sets
- Use easier variations for 1 to 2 weeks while you build momentum
A simpler starting point is here: 21 day beginner calisthenics workout plan for women.
After 4 weeks, you have two solid options:
- Repeat the plan with slightly harder variations or more reps
- Move into an intermediate routine for new progress and structure
Here is an option: intermediate calisthenics workout plan for women.
This plan is already home friendly. If you want a program that adds dumbbells for extra progression, try: 4 week dumbbell and calisthenics plan for women.
If you want a more structured approach, a meal plan can make training and recovery easier by removing guesswork:
This program is about building a routine you can keep. Train hard enough to feel progress, use yoga days to recover and move better, and focus on small weekly wins. In four weeks, you should feel stronger, looser, and more confident with your training.
Frequently Asked Questions
The 4-week plan combines calisthenics and yoga to enhance strength and mobility. It includes 3 calisthenics sessions and 2 yoga sessions each week, designed for beginner to intermediate levels. The workouts are full-body and aim to build strength without sacrificing flexibility.
Calisthenics builds strength using body weight, while yoga improves flexibility, mobility, and recovery. Together, they create a balanced routine that enhances overall fitness and helps maintain consistency in training.
You will need a yoga mat, and optionally, resistance bands and a sturdy chair or bench. These tools help perform various exercises and enhance the effectiveness of your workouts.
A balanced diet supports your training by providing necessary nutrients. Focus on adequate protein intake, healthy carbs, and fats, and stay hydrated. Eating balanced meals before and after workouts can enhance performance and recovery.
Yes, the plan is suitable for beginners. Start with the basics and gradually increase intensity as you get comfortable. For a more detailed beginner guide, check the 21 Day Beginner Calisthenics Workout Plan for Women.
Consistency helps build habits and leads to long-term fitness improvements. Regular workouts improve strength, flexibility, and overall health, making it easier to progress without feeling overwhelmed.
You can explore more workout plans tailored for women, such as the 4 Week Dumbbell and Calisthenics Plan for Women, which offers variety and complements the calisthenics and yoga flow plan.
