Calisthenics Workout
At Home 🏠

The perfect option if you want to master calisthenics at home without relying on parks or gyms. Designed to make the most of your own bodyweight and the space you have available.

Upper Body Workout

You will alternate between pull and push exercises to work your upper body in a balanced way.

Lower Body Workout

A simple yet effective and comprehensive routine for your legs.

Circuit Workout

Upper body focus with shorter rest periods to give your body a new stimulus.

💡 Pro Tips

Rest for one day between each routine. Use those off-days to work on mobility, stretching, or cardio.

Remember to adjust the intensity to your level (beginner, intermediate, or advanced). The concept is effective for everyone; just adjust the reps as needed.

"Training at home is an excellent way to build real strength with your own body. If you stay consistent, these routines will support you throughout your entire progression."

Exercises Sets Reps Rest Time
UPPER BODY WORKOUT
Australian pull ups 3 12 1.5 min between sets, 3 min between exercises
Pike push ups 3 8 1.5 min between sets, 3 min between exercises
Pull-ups or Resistance band back rows 4 10 or 12 (depending on ex.) 1.5 min between sets, 3 min between exercises
Dips 4 12 1.5 min between sets, 3 min between exercises
Resistance band rows 4 12 1.5 min between sets, 3 min between exercises
Push-ups 3 12 1.5 min between sets, 3 min between exercises
Bicep curls or Resistance band upright rows 3 15 1.5 min between sets
Core Block
Ab wheel 3 10 1.5 min between sets, 3 min between exercises
Mountain climbers 3 30” mountain climbers 1.5 min between sets

LOWER BODY WORKOUT
10 squats + 20 Bulgarians – – As an intense warmup. Rest briefly between sets.
Squats 4 15 1.5 min between sets, 3 min between exercises
Bulgarian split squats 3 12 1.5 min between sets, 3 min between exercises
Towel hamstring curls 3 12 1.5 min between sets, 3 min between exercises
Wall Sit 3 45s 1.5 min between sets, 3 min between exercises
Single-leg calf raises 3 12 1.5 min between sets
UPPER BODY CIRCUIT WORKOUT
Chain several exercises together with as little rest as possible. Take your longest rest periods between the different circuits.
Circuit 1: 12 Australian pull-ups – 10 pike push-ups – 10 pull-ups or 12 resistance band back rows – 12 dips – 15 push-ups
Circuit 2: 12 Australian pull-ups – 10 pike push-ups – 10 pull-ups or 12 resistance band back rows – 12 dips – 15 push-ups
Circuit 3: 12 Australian pull-ups – 8 pike push-ups – 8 pull-ups or 12 resistance band back rows – 10 dips – 12 push-ups
Circuit 4: 12 Australian pull-ups – 8 pike push-ups – 8 pull-ups or 12 resistance band back rows – 10 dips – 12 push-ups
Rest well, and finish it off with a core block:
Core Block
Ab wheel 3 10 1.5 min between sets, 3 min between exercises
Mountain climbers 3 30s mountain climbers 1.5 min between sets

Training calisthenics at home doesn’t require fancy facilities or a ton of equipment—all you need is consistency and a solid plan. These home calisthenics routines are designed to help you build strength, mobility, and body control, regardless of your current level. If you stick to the progressions patiently and stay disciplined, you’ll see real results without ever having to leave your house. Remember, if you need a hand, you can always get a personalized calisthenics program here. Happy training!

Home Calisthenics Hub 🧊

This article is just one part of the journey. Explore our Home Calisthenics Hub to find the full roadmap: organized routines, expert tips, and everything you need to build a pro body without a gym.

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