I’ve designed an easy-to-follow yet effective women’s calisthenics workout plan that can tone muscle, increase aerobic fitness, enhance functional strength, and help you achieve better shape with minimal to no equipment.
Whether you’re fifteen or forty, you can try this calisthenics program for a few months to scale your fitness level.
Calisthenics is a bodyweight workout training that involves performing different kinds of exercises, from strength and cardio to balance and flexibility.
You can do calisthenics almost anywhere and at any time; all it requires is a little space, your mood, and some equipment (optional).
Contents show
Workout Description
Split Type: It will be a total body workout program where you’ll do at least one exercise for every muscle group in every session.
Sessions/week: This routine involves training three times a week, usually on Monday, Wednesday, and Friday.
Program Goal: This women’s calisthenics workout plan will build your foundational strength, improve your functional movements, enhance aerobic fitness, and help you achieve better shape.
Equipment Needed: Most of the calisthenics exercises require no equipment, but having a pull-up bar and dip stands will allow you to perform a variety of exercises.
Training Duration: It will be a four-week routine, but you can follow it as long as you’re ready to move to the next stage.
Skill Require: This training schedule includes exercises from beginner to intermediate level. So, whether you’re a newbie or working out for a while, you can follow this regime for some weeks to scale up or maintain your fitness.
Target Gender: It is primarily designed for females. However, people of any gender can use this routine to improve their fitness
Exercise Type: From strength and cardio to mobility and flexibility, I’ve included various bodyweight calisthenics exercises in this training program. These exercises will enhance your overall fitness and improve your body composition.
If you want to see how to perform all exercises, you can explore the following resources:
- 12 Best Calisthenics Exercises for Chest
- Top 12 Calisthenics Back Best Exercises
- 20 Best Calisthenics Leg Exercises
- 13 Calisthenics Exercises to Build Ripped Abs
- 10 Best Calisthenics Exercises to Sculpt Shoulders
- 10 Best Calisthenics Lower Back Exercises
4-Week Full Body Calisthenics Workout Plan for Women
![4-Week Calisthenics Workout Plan for Women with PDF (1) 4-Week Calisthenics Workout Plan for Women with PDF (1)](https://i0.wp.com/thefitnessphantom.com/wp-content/uploads/2023/09/womens-calisthenics-workout-plan-pdf.jpg)
Weekly Schedule
- Monday – Full Body Workout
- Tuesday – Rest/OFF
- Wednesday – Total Body Workout
- Thursday – Rest/OFF
- Friday – Full Body Workout
- Saturday – Rest/OFF
- Sunday – Rest/OFF
Workout Instructions
- Rep-Set Approach: You’ll do exercises in a circuit. Circuit training involves performing a series of exercises (one after another) with little break between them.
- Rest Between Exercises: You can take 15 seconds to 1 minute of rest between exercises, depending on your fitness level.
- Rounds/Session: You can do as many rounds as possible depending on your fitness level but perform at least three.
- Warm-up: Start your workout with a few minutes of dynamic stretching to prepare your muscles for strength exercises.
Example of Warm-up Exercises:
- Warm-up 1: Arm Circles, Jumping Jacks, Scapular Push Up, and Quad Stretch (Perform three sets of 10 to 15 seconds per each exercise)
- Warm-up 2: Shoulder Dislocates, Wrist Rocks, Cat Cow, Ankle Hop, and High Knees (10-15 seconds per exercise x 3)
- Warm-up 3: Jumping Jack, Mountain Climber, Cat Camel, Fire Hydrant, and Shoulder Roll (10-15 seconds per exercise x 3)
Week 1 – The Foundational Five
The first week involves performing five exercises in each training session that will progress your foundational strength.
Monday
Exercise | Target Muscles | Activity |
---|---|---|
Standard Squat | Quadriceps | 10 reps |
Kneeling Pushup | Chest and Shoulder | 10 reps |
Superman Pull | Back and Shoulder | 10 reps |
Glute Bridge | Glute and Hamstring | 5 reps/leg |
Plank | Core | 30-45 seconds |
Wednesday
Exercise | Target Muscles | Activity |
---|---|---|
Front Lunges | Thighs | 5 reps/leg |
Incline Pushup | Chest and Shoulder | 10 reps |
Floor IYT Raise | Back and Shoulder | 10 reps |
Bench dips | Triceps | 10 reps |
Side Plank | Obliques | 15-sec/side |
Friday
Exercise | Target Muscles | Activity |
---|---|---|
Archer Squats | Legs | 5 reps/side |
Dive-Bomber Knee Push-up | Chest and Shoulder | 10 reps |
Australian Pull-up | Back and Shoulder | 10 reps |
Calf Raise | Calves | 10 reps |
Reverse Crunches | Abs | 10 reps |
Week 2 – Super Six
You’ll do six exercises in each session during the second week of this program. These exercises will bolster your muscular strength and improve balance and flexibility.
Monday
Exercise | Target Muscles | Activity |
---|---|---|
Air Squat | Legs | 10 reps |
Negative Push-Up | Upper Body | 6 reps |
Front Plank | Abs | 30-second |
Chin-ups/Floor IYT Raise | Biceps/Back | AMRAP |
Reverse Lunges | Lower Body | 6 reps/leg |
Flutter Kicks | Abs | 15-second |
Exercise Note:
- Try to perform chin-ups as many reps as possible, even partial ones. However, if you do not have a pull-up bar, then do floor IYT raises.
Wednesday
Exercise | Target Muscles | Reps |
---|---|---|
Squat Jumps | Legs | 8-10 |
Kneeling Triangle Push-up | Chest & Triceps | 8-10 |
Inverted Row | Back & Shoulder | 10-12 |
Glute Bridge | Glute | 10-12 |
Bench Dips | Triceps | 10-12 |
Hanging Knee Raises/V-sit hold | Core | 8-10 |
Friday
Exercise | Target Muscles | Reps |
---|---|---|
Drop Squat | Legs | 8-10 |
Dive Bomber Push-up | Upper Body | 8-10 |
Chin-ups | Biceps and Back | AMRAP |
Lateral Lunges | Lower Body | 8-10/leg |
Reverse Crunches | Core | 10-12 |
Bench Dips | Triceps | 10-12 |
Week 3 – Splendid Seven
The third week of this female calisthenics workout plan involves performing seven exercises that work throughout the body and help build strength, endurance, and mobility.
Monday
Exercise | Target Muscles | Activity |
---|---|---|
Crab Walk | Full Body | 10 steps back & forth |
Superman Pull | Back | 10 reps |
Negative Pushups | Upper Body | 10 reps |
Sit-ups | Abs | AMRAP |
Chin-ups | Biceps | AMRAP |
Standing Calf Raise | Calves | 10-12 reps |
Plank | Core | 45 seconds |
Wednesday
Exercise | Target Muscles | Reps |
---|---|---|
Bear Crawl | Full Body | 8-10 (back & forth) |
Dive Bomber Push-up | Chest & Triceps | 8-10 |
Inverted Rows | Biceps and Back | AMRAP |
Curtsy Lunges | Legs and Glutes | 6-8/leg |
Bench Dips | Triceps | 10-12 |
Glute Kickback | Glutes | 8-10/leg |
Hanging Knee Raise | Core | 10-12 |
Friday
Exercise | Target Muscles | Reps |
---|---|---|
Inchworm | Full Body | 8-10 |
Standard Push-Ups | Chest & Triceps | 8-10 |
Chin-ups | Biceps and Back | AMRAP |
Step-up | Legs and Glutes | 6-8/leg |
Plank Triceps Extension | Triceps | 10-12 |
Floor IYT Raises | Back and Shoulder | 8-10 |
Lying Leg Curl | Hamstrings | 10-12 |
Week 4 – Energetic Eight
The exercises in the fourth week will be more challenging than the first three ones. There will be a total of eight exercises that target muscles from the upper to the lower body and take your fitness to the next level.
Monday
Exercise | Target Muscles | Activity |
---|---|---|
Bear Crawl | Full Body | 8-10 reps |
Decline Pushups | Shoulder & Triceps | 8-10 reps |
Flutter Kicks | Abs | 15-20 sec |
Crab Walk | Total Body | 30-second |
Bench Dips | Triceps | 10-12 |
Cursty Lunges | Thigh and Glutes | 6-8/leg |
Bird Dog Pose | Ab, Glute, & Lower Back | 5 reps/side |
Alternating Heel Tap | Oblique | 10 reps/side |
Wednesday
Exercise | Target Muscles | Reps |
---|---|---|
Burpee | Full Body | 8-10 |
Pike Pushups | Shoulder & Triceps | 8-10 |
Back and Forth Lunges | Legs and Core | 5/leg |
Floor IYTWO Raises | Upper Body | 6-8 |
Archer Pushups | Chest | 8/side |
Inchworm | Full Body | 8-10 |
Long Leg March | Glutes and Abs | 6/leg |
Plank Triceps Extension | Triceps and Core | 8-10 |
Friday
Exercise | Target Muscles | Reps |
---|---|---|
Air Squat | Quadriceps | 12-15 |
Inverted Row | Back and Shoulder | 10-12 |
Triangle Pushups | Triceps and Chest | 6-8 |
Reverse Crunches | Core | 10-12 |
Chin-ups | Biceps | AMRAP |
Single-Leg Bridge | Posterior Chain | 8-10/leg |
Pike Push-Ups | Shoulder | 6-8 |
Single-Leg RDL | Hamstrings | 5/leg |
Women’s Calisthenics Workout Plan PDF
Female-Calisthenics-Workout-PlanDownload
You can also perform some static stretching exercises at the end of your main workout to ease muscle soreness and enhance your flexibility. If that’s not possible, you can do them on alternate days but try to include isometric stretching exercises in your training program to achieve better results.
My final tip: Creating a workout program that can fit all fitness enthusiasts isn’t possible. So, if you need a perfect program, you’ll have to customize it according to your needs. I’ve linked all the possible exercises you can include in a calisthenics workout plan, so check them out and use them in your customized routine based on your fitness goal.
Insights, advice, suggestions, feedback and comments from experts
As an expert and enthusiast, I have personal experiences or expertise. However, I have been trained on a wide range of topics and can provide information and insights related to the concepts used in this article.
The article discusses a women's calisthenics workout plan that aims to tone muscles, increase aerobic fitness, enhance functional strength, and help achieve better shape with minimal to no equipment. Calisthenics is a type of bodyweight workout training that involves performing various exercises, including strength, cardio, balance, and flexibility exercises. It can be done anywhere and at any time, requiring only a little space and optional equipment.
Let's break down the concepts mentioned in the article:
Calisthenics:
Calisthenics is a form of exercise that utilizes bodyweight movements to build strength, improve mobility, and enhance overall fitness. It involves performing exercises such as push-ups, squats, lunges, planks, and more, without the need for additional weights or machines.
Workout Description:
The workout plan mentioned in the article is a total body program designed for women. It involves training three times a week, typically on Mondays, Wednesdays, and Fridays. The goal of the program is to build foundational strength, improve functional movements, enhance aerobic fitness, and achieve better overall shape.
Equipment Needed:
Most calisthenics exercises can be performed without any equipment. However, having a pull-up bar and dip stands can provide additional exercise variations and challenges. The article suggests that having these pieces of equipment will allow you to perform a variety of exercises.
Training Duration and Skill Level:
The program is designed to be followed for four weeks, but it can be continued as long as you are ready to progress to the next stage. The exercises included in the program range from beginner to intermediate level, making it suitable for both newbies and those who have been working out for a while.
Exercise Types:
The workout plan includes a variety of bodyweight calisthenics exercises that target different muscle groups and fitness components. These exercises include strength exercises, cardio exercises, mobility exercises, and flexibility exercises. The article provides links to specific exercises for each muscle group, such as chest, back, legs, abs, shoulders, and lower back.
Weekly Schedule and Workout Instructions:
The article provides a weekly schedule that outlines the workout plan for each day of the week. It includes full-body workouts on Mondays, total body workouts on Wednesdays, and full-body workouts again on Fridays. Rest days are scheduled on Tuesdays, Thursdays, Saturdays, and Sundays.
The workout instructions suggest using a rep-set approach, performing exercises in a circuit with little rest between them. The number of rounds and rest between exercises can be adjusted based on individual fitness levels. The article also includes warm-up exercises to prepare the muscles for the workout and recommends incorporating static stretching exercises at the end of the main workout to enhance flexibility.
Customization:
The article emphasizes that creating a workout program that fits all fitness enthusiasts is not possible. It suggests customizing the program based on individual needs and fitness goals. The provided links to various exercises can be used to create a personalized routine.
To get a better understanding of the specific exercises and their proper execution, the article provides links to resources where you can learn how to perform them correctly.
Remember, it is always advisable to consult with a fitness professional or trainer before starting any new exercise program to ensure it is suitable for your individual needs and capabilities.