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Full Body Calisthenics Workout For Beginners

Hey there folks!

My name is Nick from UnmeasuredFitness and I heard you were interested in learning how to exercise using your body weight. Luckily, there are a plethora of ways to get into training like this, especially when trying to work out at home. The only things you will need are a pull-up bar and some gymnastic rings

This article will aim to help a beginner learn core exercises to include in their routine to get fitter, stronger, leaner, and overall in better shape no matter where you are. 

 

Are you looking for a Pull-Up Bar? Click here!

 

Many of these exercises can be scaled from beginner to new intermediate, so don't feel like you can't start. No matter your starting point, you can and SHOULD workout with your body weight with this beginner workout:  

Pushing Exercises

Knee Push-Ups

 

Full Push-Ups

 

Decline Push-Ups

 

Dips

 

What Muscles Do These Exercises Work?

  • Triceps
  • Pectorals (Major and Minor)
  • Front Delts

It's time-efficient, all you need is a floor, and you can change the intensity and pause when you need to. It's almost the perfect "burn out" exercise for the end of the workout!

 

How Frequently Should You Do This Workout?

I always suggest new exercisers start out doing this routine two to three times per week.

Make sure to have a complete day of rest in between sessions.

An example schedule would look like this:

Train Monday, Wednesday, and Friday. Rest Tuesday, Thursday, Saturday, and Sunday.

OR

Train Monday and Thursday, Rest Tuesday, Wednesday, Friday, Saturday, and Sunday.

 

On the days you aren't training, I highly suggest going on walks and participating in sports or hobbies you enjoy. Working out doesn't need to be your life, but it should be a pillar used to let you get the most out of it.

Training will make you better at your favorite sports, it'll help promote your health so you can do the hobbies you love, plus it might even make you look like a sexy looking beast. You know, if that's something you're looking to achieve. (Surprisingly, not everyone wants to be a mass monster!)

Keep It Simple - Train. Rest. Repeat.

 

How It Will Look

Exercises

Set 1

Set 2

Set 3

Set 4

Warm-Up 

(5-10 Minutes)

(Only Do Once! You Don't Have To Do Multiple Sets)

X

X

X

X

Pushing Exercise

(Knee Push-Ups, Full Push-Ups, Decline Push-Ups, Dips)

5-15 Reps

5-15 Reps

5-15 Reps

5-15 Reps

Pulling Exercise

(Gymnastic Ring Row,  Negative Chin Ups, Full Chin Ups)

5-12 Reps

5-12 Reps

5-12 Reps

5-12 Reps

Leg Exercise

(Bodyweight Squats With Support, Full Bodyweight Squats, Lunges)

10-40 Reps

10-40 Reps

10-40 Reps

10-40 Reps

Core Exercise / Plank

(Knee Plank, Full Plank, Decline Plank)

30 Seconds - 1 Minute

30 Seconds - 1 Minute

30 Seconds - 1 Minute

30 Seconds - 1 Minute

Mountain Climbers

As Many Reps as You Can in One Minute

As Many Reps as You Can in One Minute

As Many Reps as You Can in One Minute 

As Many Reps as You Can in One Minute

 

That's It for the Full Body Calisthenics Workout!

Now that you have your trusty gymnastic rings and pull-up bar from PullUp&Dip, a beginner's full body calisthenics workout, and the basic knowledge you need to move forward then you are more than well on your way to your fitness journey.

Eventually, you will need more difficult exercises and will need more exercises to keep progressing, but this should get you up and started.

The most important thing for a beginner is to just get started and start building a habit.

You don't need to do everything perfectly, you just need to start!

 

Check out our Gymnastic Rings here!

 

So In Review of This Article

  • You should get a high quality pull up bar or apparatus from the lovely folks at PullUp&Dip along with some trusty gymnastic rings to go alongside it. 
  • Bodyweight Exercises can be done anywhere practically. 
  • Starting is the most important thing for an absolute beginner.
  • Make sure to K-eep I-t S-imple, don't overthink things! 
  • Make sure to do AT LEAST one pushing exercise, one pulling exercise, and a leg dominant movement every workout. 
  • Do this routine two or three times per week and try to keep the session below an hour to an hour and a half. 
  • Lastly, learn to LOVE your workout. Make it your own and ENJOY working out. 

 

Again, my name was Nick from UnmeasuredFitness, and I'm so glad I could stop by and help get you started on your journey to developing a love and habit for fitness.

If you want more info or just like what you've seen here, make sure to visit my website for more content just like this.

I just want to thank the lovely folks at PullUp&Dip.com for having me as a guest writer and for being absolutely lovely to work with.

Much love to you all,

Remember,

Your health is in your control, no one else’s.

Take responsibility and thrive.

Nick from UnmeasuredFitness - Author of "The Emergency Workout"

 

Are you looking for the perfect Calisthenics equipment to start out? We at Pullup & Dip offer you various high-quality Calisthenics equipment. Go check it out now!

calisthenics equipment

 

Do you want to do more pull-ups?

Then we recommend you our FREE eBook with the top 23 tips for more pull-ups

more pull-ups ebook

 

Recommended articles:

7 tips for building muscle with bodyweight training

Best 7 bodyweight exercises to train your butt

The 15 Best Bodyweight Core Exercises

9 Fitness Mistakes Everyone Makes When They Start To Work Out

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  • FREE US Shipping above $200
  • FREE return shipping within the US
  • Shipping from US warehouse
  • Incl. Tracking
  • 30 days hassle-free returns
  • Don't love it? Send it back!
  • Premium quality products
  • Buy once, train forever