# Intermediate Calisthenics Plan for Women: Bodyweight Routine You’ve been putting in the work. Bodyweight squats aren’t that hard anymore. Planks feel more like a warm-up. Your body’s getting stronger, more stable, and more confident. But now you’re stuck in that in-between phase—not a beginner anymore, but not sure what’s next. So, what do you do? This is where many women [plateau](https://www.gymaholic.co/articles/how-to-overcome-a-fitness-plateau)—not because they’re unmotivated, but because they’re not sure how to level up. Beginner workouts have served their purpose, but when they search for “intermediate calisthenics,” it’s all superhero-level stuff: planche holds, handstand push-ups, one-arm pull-ups. Cool, but not realistic for most. ![woman](//cdn.gymaholic.co/articles/intermediate-calisthenics-plan-for-women-bodyweight-routine/woman.jpg "woman") The truth is, there’s a middle path—a place to build strength, mobility, and control in a sustainable way. That’s what this plan is all about. It’s not just about doing more reps. It’s about doing better reps with more intention and trying movements that challenge your entire body—especially your lower body and core, where women often love to build power and shape. In this article, you’ll get a 4-day intermediate calisthenics plan built for women. The goal is to help you enhance your strength, balance, and coordination using controlled bodyweight movements that keep your workouts effective and exciting. ## Why do you need to progress to intermediate calisthenics? If you’re already confident with squats, glute bridges, planks, and lunges… why go beyond that? Why not just keep doing what works? Because with [bodyweight training](https://www.gymaholic.co/articles/9-reasons-why-you-should-add-calisthenics-to-your-workouts), your body adapts fast. Eventually, the same workout that once felt tough becomes too easy. That doesn’t mean you’re not fit—it means your body is ready for the next level. Progress doesn’t have to be flashy. It can mean slowing down your reps, holding positions longer, or adding just enough complexity to keep your body and mind engaged. **How intermediate calisthenics helps women build strength and control:** - Replacing standard moves with more targeted or challenging versions (e.g., squats to jump squats or sissy squats) - Introducing unilateral (one-leg or one-arm) movements for symmetry and stability - Using tempo and pause reps to increase time under tension - Circuits that build stamina and tone without bulky equipment - Improving balance, posture, and joint support—especially helpful for hips, knees, and lower back ## Women’s intermediate calisthenics routine overview: This 4-day intermediate routine isn’t just a harder version of a beginner plan. It’s a smarter one. It’s designed for women who want to sculpt strength, move with more control, and prevent imbalances. Each training day targets different areas, from glutes and legs to core and upper body. And every rest day is a chance to recover and grow stronger (not just take a break). ### A few reminders before you start - Warm-up: Always give yourself 5 to 10 minutes to warm up. Think jumping jacks, leg swings, or gentle squats. Get your heart rate up and your joints ready. - Rest between sets: Take 30–40 seconds between exercises or blocks. Don’t rush. If you need more time to catch your breath, take it. - Prioritize form over reps: It’s better to do 8 controlled squats than 20 rushed ones. Form first, always. - Cool down: After each session, take 5 to 10 minutes to stretch and breathe. Focus on the muscles you trained—hips, glutes, shoulders, or hamstrings. Your body will thank you the next day. Most of the workouts here use a circuit format, meaning you move from one exercise to the next with minimal rest. After completing the round, you rest and repeat. This keeps your heart rate elevated and builds endurance along with strength. ### Day 1: Leg Shaper & HIIT

Block #1
Squat To Alternate Leg Kickback	20 reps x 3 sets
Rest	40 seconds
Block #2
Ice skater	40 seconds x 3 rounds
Glute bridge	30 seconds x 3 rounds
Feet Jack	30 seconds x 3 rounds
Rest	45 seconds
Block #3
Reverse Cross Lunge (curtsy) (left side)	15 reps x 3 sets
Reverse Cross Lunge (curtsy) (right side)	15 reps x 3 sets
Rest	1 minute
Block #4
Leg Kickback (right side)	10 reps x 3 rounds
Leg Kickback (left side)	10 reps x 3 rounds
Rest	40 seconds
Block #5
Burpee	30 seconds x 3 rounds
Hip roll	3 seconds x 3 rounds
Russian Twist	3 seconds x 3 rounds
Rest	30 seconds

### Day 2: Full Body Session

Block #1
Walking Lunge	20 reps x 3 sets
Rest	1 minute
Block #2
Squat To Feet Jack	40 seconds x 3 rounds
Reverse Snow Angel	40 seconds x 3 rounds
Rest	40 seconds
Block #3
Reverse Burpee	45 seconds x 3 rounds
Superman Pull	45 seconds x 3 rounds
Rest	40 seconds
Block #4
Pike Push Up	20 seconds x 3 rounds
Plank	40 seconds x 3 rounds
Rest	1 minute

You can follow this plan in our app: {id:32410,className:Plan} ### Day 3: Rest Day Rest days are when your body consolidates the gains from your training. They help reduce muscle soreness, prevent overuse injuries, and keep your workouts effective. Without proper rest, your effort in the gym won’t translate into long-term progress. ### Day 4: Leg Burner

Block #1
Sissy Squat	50 seconds x 3 rounds
Glute Bridge To Vertical Reach	50 seconds x 3 rounds
Rest	40 seconds
Block #2
Side Lying Clam (right side)	10 reps x 3 rounds
Side Lying Clam (left side)	10 reps x 3 rounds
Rest	45 seconds
Block #3
Side Sweep Glute Kickback (right side)	12 reps x 3 rounds
Side Sweep Glute Kickback (left side)	12 reps x 3 rounds
Rest	50 seconds
Block #4
Wall Squat Hold	40 seconds x 3 rounds
Glute Bridge Hold	40 seconds x 3 rounds
Rest	40 seconds
Block #5
Side Lunge With Floor Touch	12 reps x 3 sets
Rest	40 seconds

### Day 5: Full Body HIIT

Block #1
Running Lunge (left side)	10 reps x 3 rounds
Running Lunge (right side)	10 reps x 3 rounds
Rest	35 seconds
Block #2
Burpee Tuck Jump	40 seconds x 3 rounds
Feet Jack	40 seconds x 3 rounds
Rest	35 seconds
Block #3
Jumping Jack	30 seconds x 3 rounds
Vertical Mountain Climber	40 seconds x 3 rounds
Rest	35 seconds
Block #4
Bird Dog Full Plank	40 seconds x 3 rounds
Superman Hold	40 seconds x 3 rounds
Rest	35 seconds
Block #5
Rocket Jump	40 seconds x 3 rounds
Alternate Glute Kickback	40 seconds x 3 rounds
Rest	1 minute
Finisher
Plank	40 seconds
Crunch	40 seconds
Rest	1 minute

![push-up](//cdn.gymaholic.co/articles/intermediate-calisthenics-plan-for-women-bodyweight-routine/push-up.jpg "push-up") ### Day 6: Rest Day Rest days are essential for muscle recovery, injury prevention, and long-term progress. They give your body time to repair and grow stronger after intense training. Skipping rest can lead to burnout, plateaus, or even setbacks—so treat rest as part of the plan, not a break from it. ### Day 7: Rest Day Rest days are when the real growth happens. While training breaks down muscle tissue, rest allows it to rebuild stronger and more resilient. Without recovery, you risk overtraining, fatigue, and stalled progress. ### Day 8: Lower Body & HIIT

Block #1
Alternate Reverse Lunge To Kickback	20 reps x 3 sets
Rest	1 minute
Block #2
Squat To Hip Abduction	40 seconds x 2 rounds
Wall Squat Hold	40 seconds x 2 rounds
Rest	50 seconds
Block #3
Single Lunge to Calf Raise (left side)	10 reps x 3 rounds
Single Lunge to Calf Raise (right side)	10 reps x 3 rounds
Rest	1 minute
Block #4
Single Leg Glute Bridge (left side)	10 reps x 3 rounds
Single Leg Glute Bridge (right side)	10 reps x 3 rounds
Rest	40 seconds
Finisher
Alternate Straight Leg Lowering	40 seconds x 3 rounds
Standing Cross Crunch	30 seconds x 3 rounds
Burpee Tuck Jump	30 seconds x 3 rounds
Rest	30 seconds

### Day 9: Full Body

Block #1
Hand Release Push Up (kneeling allowed)	10 reps x 3 rounds
Squat	10 reps x 3 rounds
Glute Bridge With Abduction	10 reps x 3 rounds
Rest	30 seconds
Block #2
Burpee Tuck Jump	40 seconds x 3 rounds
Tall Kneeling To Lunge	40 seconds x 3 rounds
Alternate Superman	40 seconds x 3 rounds
Rest	30 seconds
Block #3
Single Leg Glute Bridge (left side)	10 reps x 3 rounds
Single Leg Glute Bridge (right side)	10 reps x 3 rounds
Rest	40 seconds
Block #4
Full Plank Shoulder Tap	40 seconds x 3 rounds
Back Extension	40 seconds x 3 rounds
Rest	1 minute
Finisher
Side Plank Pulse (left side)	30 seconds x 3 rounds
Side Plank Pulse (right side)	30 seconds x 3 rounds
Rest	30 seconds

### Day 10: Rest Day Rest days are just as important as your workouts. They give your muscles, joints, and nervous system time to recover and adapt, which is key for building strength and avoiding injury. Recovery isn’t slacking—it’s part of the process. ### Day 11: Leg Session

Block #1
Side Sweep Glute Bridge (right side)	10 reps x 3 rounds
Side Sweep Glute Bridge (left side)	10 reps x 3 rounds
Rest	1 minute
Block #2
Glute Kickback (right side)	12 reps x 3 rounds
Glute Kickback (left side)	12 reps x 3 rounds
Rest	1 minute
Block #3
Lying Reverse Leg Raise	12 reps x 3 sets
Rest	1 minute
Block #4
Wall Hamstring Hip Thrust	12 reps x 3 sets
Rest	1 minute
Block #5
Prisoner Squat	12 reps x 3 sets
Rest	40 seconds

![home](//cdn.gymaholic.co/articles/intermediate-calisthenics-plan-for-women-bodyweight-routine/home.jpg "home") ### Day 12: Full Body Power & HIIT

Block #1
Side Lunge With Floor Touch	40 seconds x 3 rounds
Alternate Single Leg Glute Bridge Lateral	40 seconds x 3 rounds
Rest	50 seconds
Block #2
Sumo Squat To Calf Raise	40 seconds x 3 rounds
Split Squat Isometric Hold (left side)	40 seconds x 3 rounds
Split Squat Isometric Hold (right side)	40 seconds x 3 rounds
Rest	50 seconds
Block #3
Close Grip (Diamond) Push Up	40 seconds x 3 rounds
Reverse Snow Angel	40 seconds x 3 rounds
Full Plank Shoulder Tap	40 seconds x 3 rounds
Rest	50 seconds
Finisher
High Knee To Opposite Arm	30 seconds x 3 rounds
Russian Twist	30 seconds x 3 rounds
Alternate Heel Touch	30 seconds x 3 rounds
Rest	50 seconds

### Day 13: Rest Day Rest days help your body reset and recharge so you can show up stronger for your next workout. They reduce inflammation, restore energy levels, and support muscle repair. Without proper rest, progress slows and performance drops. ### Day 14: Rest Day Rest days aren’t a sign of weakness—they’re a strategy for progress. Taking time off from training allows your body to heal, your muscles to rebuild, and your mind to stay sharp. It’s the balance between effort and recovery that drives real results. ### Day 15: Upper Body

Block #1
Squat To Feet Jack	40 seconds x 3 rounds
Glute Bridge	40 seconds x 3 rounds
Burpee	40 seconds x 3 rounds
Rest	50 seconds
Block #2
Jumpe Lunge	12 reps x 3 rounds
glute Kickback To Side Leg Lateral	12 reps x 3 rounds
Rest	1 minute
Block #3
Side Lying Clam (left side)	40 seconds x 3 rounds
Side Lying Clam (right side)	40 seconds x 3 rounds
Rest	45 seconds
Block #4
Side Lunge With Floor Touch	12 reps x 3 rounds
Rest	40 seconds
Finisher
Cocoon	40 seconds x 3 rounds
Plank Plus	30 seconds x 3 rounds
Rest	30 seconds

### Day 16: Full Body

Block #1
Sumo Squat Calf Raise	40 seconds x 3 rounds
Glute Bridge Hold	40 seconds x 3 rounds
Rest	35 seconds
Block #2
Side Sweep Glute Kickback (left side)	40 seconds x 3 rounds
Side Sweep Glute Kickback (right side)	40 seconds x 3 rounds
Rest	35 seconds
Block #3
Pike Push Up	20 seconds x 3 rounds
Lying Lat Pulldown To Shrug	40 seconds x 3 rounds
Plank	40 seconds x 3 rounds
Rest	45 seconds
Block #4
Burpee Tuck Jump	40 seconds x 3 sets
Rest	35 seconds
Finisher
Alternate Heel Touch	40 seconds x 3 rounds
Frog Sit Up	30 seconds x 3 rounds
Flutter Kick	30 seconds x 3 rounds
Rest	30 seconds

![glute-bridge](//cdn.gymaholic.co/articles/intermediate-calisthenics-plan-for-women-bodyweight-routine/glute-bridge.jpg "glute-bridge") ### Day 17: Rest Day Recovery days are when your body does the behind-the-scenes work—repairing muscle tissue, restoring energy, and adapting to the stress of training. Without rest, you’re more likely to hit a plateau or get injured. Think of rest as your secret weapon for consistent gains. ### Day 18: Leg Session

Block #1
Prisoner Squat	40 seconds x 3 rounds
Glute Bridge With Abduction	40 seconds x 3 rounds
Rest	40 seconds
Block #2
Walking Lunge	20 reps x 3 sets
Rest	1 minute
Block #3
Sumo Squat To Clock Jump Squat	12 reps x 3 rounds
Calf Raise	12 reps x 3 rounds
Rest	40 seconds
Block #4
Wall Squat Hold	30 seconds x 3 sets
Rest	1 minute
Block #5
Lying Hip Abduction (left side)	10 reps x 3 rounds
Lying Hip Abduction (right side)	10 reps x 3 rounds
Rest	15 seconds

### Day 19: Full Body HIIT

Block #1
Vertical Mountain Climber	40 seconds x 3 rounds
Mountain Climber	40 seconds x 3 rounds
Plank To Full Plank	40 seconds x 3 rounds
Rest	30 seconds
Block #2
Feet Jack	30 seconds x 3 rounds
Alternate Straight Leg Lowering	30 seconds x 3 rounds
Rest	30 seconds
Block #3
Jump Squat	30 seconds x 3 rounds
Hollow Body Hold	30 seconds x 3 rounds
Feet Up Crunch	30 seconds x 3 rounds
Rest	30 seconds
Block #4
Crab Toe Touch	30 seconds x 3 rounds
High Knee Run Pause	30 seconds x 3 rounds
Rest	30 seconds
Block #5
Push Up To Plank Walkout	40 seconds x 3 sets
Rest	1 minute

### Day 20: Rest Day Rest days are a crucial part of any effective training plan. They give your body time to recover, rebuild, and come back stronger. Skipping them can lead to fatigue, decreased performance, and burnout over time. ### Day 21: Rest Day Taking rest days gives your muscles time to repair and grow, which is essential for strength and performance. It also helps prevent overtraining and keeps your motivation high. Progress isn’t just made in the gym—it’s made in recovery too. ### Day 22: Leg Burner & HIIT

Block #1
Sissy Squat	10 reps x 3 sets
Rest	1 minute
Block #2
Double Leg Butt Kick	40 seconds x 3 rounds
Calf Raise	40 seconds x 3 rounds
Rest	1 minute
Block #3
Reverse Cross Lunge (Curtsy)	20 reps x 3 sets
Rest	1 minute
Block #4
Wall Squat Hold	40 seconds x 3 rounds
Glute Bridge On Heels (Hamstring Focus)	30 seconds x 3 rounds
Rest	50 seconds
Finisher
Side Plank Pulse (left side)	30 seconds x 3 rounds
Side Plank Pulse (right side)	30 seconds x 3 rounds
Jumping Jack	30 seconds x 3 rounds
Rest	30 seconds

![outdoor](//cdn.gymaholic.co/articles/intermediate-calisthenics-plan-for-women-bodyweight-routine/outdoor.jpg "outdoor") ### Day 23: Leg Burner & HIIT

Block #1
Tall Kneeling To Lunge	40 seconds x 3 rounds
Single Leg Glute Bridge (left side)	40 seconds x 3 rounds
Single Leg Glute Bridge (right side)	40 seconds x 3 rounds
Rest	30 seconds
Block #2
Side Lunge With Floor Touch	40 seconds x 3 rounds
Hand Release Push Up (kneeling allowed)	40 seconds x 3 rounds
Alternate Superman	40 seconds x 3 rounds
Rest	30 seconds
Block #3
Burpee	40 seconds x 3 sets
Rest	1 minute
Block #4
Single Leg Glute Bridge (left side)	10 reps x 3 rounds
Single Leg Glute Bridge (right side)	10 reps x 3 rounds
Rest	40 seconds
Finisher
Side Plank (left side)	30 seconds x 3 rounds
Side Plank (right side)	30 seconds x 3 rounds
Rest	30 seconds

### Day 25: Leg Power Session

Block #1
Reverse Cross Lunge (Curtsy)	20 reps x 3 sets
Rest	40 seconds
Block #2
Freehand Jump Squat	10 reps x 3 sets
Rest	1 minute
Block #3
Single Leg Hip Thrust (left side)	12 reps x 3 rounds
Single Leg Hip Thrust (right side)	12 reps x 3 rounds
Rest	45 seconds
Block #4
Alternate Side Lunge	50 seconds x 3 rounds
Calf Raise Toes In	40 seconds x 3 rounds
Rest	45 seconds
Block #5
Side Lying Clam (left side)	12 reps x 2 rounds
Side Lying Clam (right side)	12 reps x 2 rounds
Rest	1 minute

### Day 26: Full Body Explosion

Block #1
Jump Squat	30 seconds x 3 rounds
Glute Bridge With Abduction	30 seconds x 3 rounds
Feet Jack	30 seconds x 3 rounds
Rest	30 seconds
Block #2
Superman	30 seconds x 3 rounds
Air Bike	30 seconds x 3 rounds
Burpee Tuck Jump	30 seconds x 3 rounds
Rest	1 minute
Block #3
Ice Skater	40 seconds x 3 rounds
Dead Bug Heel Tap	40 seconds x 3 rounds
Frog Sit Up	40 seconds x 3 rounds
Freehand Squat	40 seconds x 3 rounds
Rest	30 seconds
Block #4
Push Up Plus	40 seconds x 3 rounds
Russian Twist	40 seconds x 3 rounds
Rest	1 minute

## Other practical tips ### Film your form You don’t need to share it with anyone—this is just for you. Set your phone up and check how you’re moving. At the intermediate level, little things make a big difference: hip alignment during lunges, core engagement during planks, and knee tracking in squats. Watching yourself helps you catch and correct form before it leads to plateaus—or injury. If you’d rather not train alone, grab an accountability partner. A friend, a coach, or someone online you can check in with. Encouragement goes a long way. ### Stick to a schedule Pick four training days and commit. Think of them like self-care appointments. Life can get busy, but if you plan around your workouts instead of squeezing them in last-minute, you’ll stay consistent and avoid skipping. ### Control your tempo Fast isn’t always better. Especially when you want to sculpt lean muscle and build strength without weights. Slow down your reps—especially the lowering phase. Try a 3-second descent on your squats, lunges, or glute bridges. That pause creates more muscle activation and challenge with zero extra equipment. ### Don’t skip mobility work Tight hips and shoulders are common—especially if you sit a lot. A few minutes of mobility after your workout can improve posture, reduce soreness, and help your movements feel smoother over time. Think: hip openers, thoracic twists, ankle rolls. ### Prioritize recovery [Recovery](https://www.gymaholic.co/articles/recover-from-intense-workouts) isn’t about “taking it easy.” It’s about respecting your body’s need to rebuild. The more demanding the exercises become—like single-leg movements or core circuits—the more your joints, tendons, and stabilizer muscles need time to adapt. Use your cool-down as a transition, not a throwaway. If this plan feels a little too intense, try starting here: {id:31707,className:Plan} Or if you’re flying through it and need more of a challenge: {id:31647,className:Plan} ## Bottomline This intermediate calisthenics routine is built to help women move with more power, confidence, and control—without needing a gym. If you’ve built a solid foundation and you’re ready to take the next step, this is your guide. You’ve already done the hard part: starting. Now it’s about showing up with intention and continuing to grow—even when progress gets quieter. At this stage, it’s less about doing something new and more about doing what you already know—better. Cleaner reps, deeper focus, smarter movement. Strength isn’t just physical—it’s your mindset, your consistency, and how you show up even when it’s hard. You don’t need perfection. You just need presence, patience, and a little sweat equity. Keep going. You’re stronger than you think.