JOURNEY TO

CALISTHENICS
Bronco Wellness Center | Anthony Gomez
Intro

Calisthenics, in simple terms, are body weight exercises. The term Calisthenics comes from the
Greek word “Kalos” that means beauty and “Sthenos” meaning strength (Thomas et al., 2017).
They are exercises in which you use the weight of your body to build muscle. Calisthenics
workouts can be done anytime, anywhere; whether it be on your lunch break, right before bed,
or even in the park. Beginners, intermediates, and even those who have advanced experience
with strength training can do calisthenics. The great thing about Calisthenics is that most every
exercise has an alternative or progression.

Within this booklet are sample workout routines that show pictures of exercises
and descriptions on how to do those exercises. The number of sets and reps
that you should try to complete depends on what your base skill level is. Also,
to add motivation there are quotes within this book. The main purpose of this
book is not to get “ripped” or “shredded” but to build a routine and understand
there is always time to fit in a workout during your day.

*Disclaimer: This booklet was not created to instruct on how to gain a specific
body type, it was created solely to increase physical activity. Workouts can be
done anywhere, anytime, with no weights or equipment needed, only yourself.
All sets and reps do not have to be completed in their entirety, do what you
can and build upon it. For any workout where no progression is provided,
it is recommended that you research the workout online and add the term
“progression” to the end of it. For example, to increase/decrease difficulty doing
a push up, look up “push up progression,” as it will show you many examples to
build upon. *
There are workouts outlined below for persons who are Beginners, Intermediates, and Advanced.
Choose the category that is right for you and then follow the workouts suggested for Legs, Back/
Triceps/Deltoids, Chest/Biceps, and Abs. You can mix the exercises up, do all the suggested body
part on one day, or do more than one body part. Ideally, you should do each of the exercises twice
a week for maximum strength building. If the exercises seem too easy or difficult, move up or down
the difficulty level until you find the one that is right for you.

Definitions for the terms used in the workouts are:

Set: The amount of cycles of reps that are done.

Rep: The number of times the specific exercise is completed.
Ex: If someone were to say, “Do three sets of 15 reps” you would do 15 reps of the same exercise 3
times totaling to 45 reps once all sets are completed

Make sure you are breathing when doing these exercises. Breathe in before you do the exercise and breathe out
upon exertion.

For Beginners
*If an excercise is too difficult at first, modify or use an assisted version. (These can be found by
entering the exercise name followed by “progression” or “modification”).

Legs
Squats: 3 sets, 7 reps
Wall Sits: 2 sets, 15 second hold
Box Lunges: 4 sets, 5 reps
Side Lunges: 2 sets, 3 reps
One-Legged Calf Raises: 2 sets, 7 reps
Donkey Calf Raises: 2 sets, 10 reps
Seated Calf Raises: 3 sets, 10 reps
Step Ups: 3 sets, 6 reps (Alternate legs)

Back/Triceps/Deltoids
Pull Ups: 3 sets, 4 reps
Triceps Dips: 3 sets, 5 reps
Lying Torso Raises: 2 sets, 6 reps.

Chest & Biceps

Flat Push-Ups: 2 sets,7 reps
Incline Push-Ups: 2 sets, 6 reps
Decline Push-Ups: 2 sets, 6 reps
Chest Dips: 3 sets, 3 reps
Chin Ups: 4 sets, 3 reps

Abs
*Start with 1 round, and choose 5 different exercises. Once you are able to complete 2 rounds
comfortably move on to intermediate abs*
Crunches: 1 set 6 reps
Twisting Crunches: 1 set 6 reps
Leg Raises: 1 set, 6 reps
Flutter Kicks: 1 set, 10 reps
Heel Touches: 1 set, 10 reps
Plank: 1 set, Maximum hold
Cycling Crunches: 1 set, 10
Russian Twists: 1 set, 6 reps
Mountain Climbers: 1 set, 15 reps
Plank Crunches: 1 set, 6 reps (Alternate sides)

For Intermediate

Legs
Squats: 3 sets, 15 reps
Wall Sits: 3 sets, 30 second hold
Box Lunges: 4 sets, 10 reps
Side Lunges: 2 sets, 7 reps
One-Legged Calf Raises: 2 sets, 15 reps
Donkey Calf Raises: 2 sets, 20 reps
Seated Calf Raises: 3 sets, 20 reps
Step Ups: 3 sets, 12 reps (Alternate sides)

Back/Triceps/Deltoids
Pull Ups: 4 sets, 7 reps
Triceps Dips: 3 sets, 10 reps
Lying Torso Raises: 2 sets, 12 reps

Chest & Biceps

Flat Push-Ups: 2 sets, 20 reps
Incline Push-Ups: 2 sets, 12 reps
Decline Push-Ups: 2 sets, 12 reps
Chest Dips: 3 sets, 10 reps
Chin Ups: 4 sets, 7 reps

Abs
*Start with 1 round, and choose 5 different exercises. Once you are able to complete 2 rounds
comfortably move on to advanced abs*
Crunches: 1 set 12 reps
Twisting Crunches: 1 set 14 reps
Leg Raises: 1 set, 12 reps
Flutter Kicks: 1 set, 20 reps
Heel Touches: 1 set, 20 reps
Plank: 1 set, Maximum hold
Cycling Crunches: 1 set, 30 reps
Russian Twists: 1 set, 15 reps
Mountain Climbers: 1 set, 30 reps
Plank Crunches: 1 set, 10 reps (Alternate sides)

For Advanced
Legs
Squats: 3 sets, 25 reps
Wall Sits: 3 sets, 60 second hold
Box Lunges: 4 sets, 15 reps
Side Lunges: 2 sets, 14 reps
One-Legged Calf raises: 2 sets, 30 reps
Donkey Calf Raises: 2 sets, 40 reps
Seated Calf Raises: 3 sets, 30 reps
Step Ups: 3 sets, 16 reps (Alternate legs)

Back/Triceps/Deltoids
Pull Ups: 4 sets, 12 reps
Triceps Dips: 3 sets, 20 reps
Lying Torso Raises: 2 sets, 30 reps

Chest & Biceps

Flat Push-Ups: 2 sets, 35 reps
Incline Push-Ups: 2 sets, 25 reps
Decline Push-Ups: 2 sets, 25 reps
Chest Dips: 3 sets, 20 reps
Chin Ups: 4 sets, 14 reps

Abs
*Start with 1 round, and choose 5 different exercises. Once you are able to complete 2 rounds
comfortably complete three rounds*
Crunches: 1 set 20 reps
Twisting Crunches: 1 set 20 reps
Leg Raises: 1 set, 20 reps
Flutter Kicks: 1 set, 35 reps
Heel Touches: 1 set, 35 reps
Plank: 1 set, Maximum hold
Cycling Crunches: 1 set, 50 reps
Russian Twists: 1 set, 30 reps
Mountain Climbers: 1 set, 50 reps
Plank Crunches: 1 set, 16 reps (Alternate sides)
 LEGS

WALL SITS
1. Stand straight with your 2. Slide down wall to
back rested against a wall. create a 90 degree angle
and hold the position.

SQUATS
1. Stand straight with your feet shoulder 2. Push your hips back as if you were going
width apart. to sit on a chair and create a 90 degree
angle with your knees while keeping your
back straight. Then return to the standing
position.
ONE-LEGGED CALF RAISES
1. Place half your foot on a platform while 2. Push up on the ball of your foot and
your other foot hangs behind it. hold it for one second at the top. Then
slowly come back down.

“Our greatest weakness lies in giving

up. The most certain way to succeed is
always to try just one more time.”
-THOMAS A. EDISON
SEATED CALF RAISES
1. While sitting, keep your back straight 2. Raise your heels and push towards
and your feet flat on the ground. your toes and hold at the top for one
second, then lower heels.

DONKEY CALF RAISES

1. Lean on an elevated surface while 2. Raise your heels and come up on
keeping your back straight and your feet your toes. Hold for one second, then
apart. lower heels.
BOX LUNGES
1. Stand with your feet hip-width apart. Put 2. Slowly bend your front knee at a 90 degree angle
one leg on a stool to keep it behind you. until your back knee is barely above the floor then
straighten your front leg to return to starting posi-
tion. Repeat on other leg.

Motivation is what gets

you started. Habit is what
keeps you going.
~Jim Rohn
SIDE LUNGES

1. Stand straight with your feet hip-width apart. Step 2. Use the foot you are leading with to push
one foot out to the side and transfer your weight you back to the starting positon. Repeat and
to that leg, while bending that knee towards 90 switch sides.
degrees.

STEP UPS

1. Stand straight with your feet shoulder 2. Bring your other knee towards your
width apart. Step onto a box or bench with stomach and slowly go back to starting
one foot, straighten that leg, and lift your position. Repeat.
back leg off the ground.
 BACK, TRICEPS,
DELTOIDS

TRIPCEP DIPS

1. Find 2 solid parallel objects 2. Lower until there is a slight bend

(bars). Place hands on each in the elbows and then push back
one and begin with your arms up.
straight.

LYING TORSO RAISES

1. Start on your stomach with your hands 2. Raise your arms, chest and legs off the
stretched out in front of you or on top of ground as far as you can go and hold it
your head. there for one second before returning to
the original position.
PULL UPS

1. Start with your arms shoulder width apart with your palms
facing away from you.

2. While gripping the bar, pull yourself up until

your chin is above the bar then lower back
down.
 CHEST & BICEPS

FLAT PUSH UPS DECLINE PUSH UP

1. Position your body with your arms 1. Begin with your feet on an elevated
straight out. Hands and arms should surface shoulder width apart.
be positioned slightly below your
shoulders, fingers pointed forwards.

2. Lower your body until your chest is an 2. While keeping your back straight begin
inch or two above the floor. Push your to go down as your elbows reach a 90
torso away from the ground until your degree angle and push back up.
arms lock.
CHIN UP

1. Start with your arms shoulder width 2. While gripping the bar, pull yourself
apart and your palms facing you. up until your chin reaches the top of
the bar and go back down.

“It does not matter how slowly you

go as long as you do not stop.”
-CONFUCIUS
INCLINE PUSH-UPS

1. Plant your hands on an elevated platform 2. Slowly go down until your elbows are 90 degrees,
shoulder width apart in a push up position. keeping your back straight and then push up.

“Believe in yourself and all that

you are. Know that there is
something inside of you that is
greater than any obstacle.”
-CHRISTIAN D. LARSON
CHEST DIPS

1. Hold on to bars. Keep your back straight. 2. Straighten your arm to lift your body up.

3. While you push up, slightly bring 4. Lean your chest forward and go down
up your feet behind you. with a slight bend on your elbow and
push back up.
 ABDOMINALS

PLANK CRUNCHES LEG RAISES

1. Begin in a plank position with your

back straight. 1. Lie on your back and raise your feet a few
inches off the ground.

2. Bring one knee to the same side of

your elbow and repeat on the opposite
side.

2. Bring your legs up to make a 90 degree

angle and then back down without letting
them touch the floor.

CRUNCHES PLANK

1. Lie flat on your back with your feet flat 1. Lie face down with your forearms on the floor
on the ground. Push the small of your back and your elbows directly beneath your shoulders.
down and begin to roll your shoulders Keep your feet flexed with the bottoms of your toes
off the floor. Focus on contracting your on the floor. Lift torso away from the floor so that
abdominals. only your forearms and toes touch the floor.

2. As you do the exercise make sure to keep

your core tight at all times, then release and
return to starting position.
HEEL TOUCHES TWISTING CRUNCHES

1. Lie on your back while keeping your core 1. Position your hands behind your head
engaged and slightly bend the left side of (fingers interlocking) with your elbows
your abdominal reaching for the side of pointing outward.
your heel.

2. Repeat for the opposite side. 2. Come up as high as is comfortable for you, twist
your torso, directing your right elbow toward your
left knee. Repeat on the other side.

MOUNTAIN CLIMBERS FLUTTER KICKS

1. Start with your body in a straight 1. With your back flat on the ground begin
line and your hands slightly wider with your feet elevated.
than shoulder-width apart.

2. Bring one knee up toward the center 2. Raise your toes on one foot as you lower the
of your stomach and then quickly heel of the other foot.
alternate between legs.

3. Continue alternating until set is complete. 3. Switch feet and do the other side. Keep alternating
feet.
CYCLING CRUNCHES RUSSIAN TWISTS

1. Lie on the floor. 1. Start seated with knees bent and

lean back slightly and lift the feet a
few inches off the floor.

2. Place hands behind your head. Raise your legs and 2. Slowly twist the torso to the right
touch one elbow with your opposite knee. and bring your hands together
beside the right hip.

3. Do the same with the opposite leg 3. Return to center and repeat with
and elbow. the other side.

“When everything seems to be

going against you, remember that
the airplane takes off against the
wind, not with it.”
-HENRY FORD
 SOURCES
Thomas, Ewan & Bianco, Antonino & Mancuso, Esamuela & Patti, Antonino & Tabacchi, Garden & Paoli, Antonio &
Messina, Giuseppe & Palma, Antonio. (2017). The effects of a calisthenics training intervention on posture, strength
and body composition. Isokinetics and Exercise Science. 25. 1-8. 10.3233/IES-170001.

https://www.researchgate.net/publication/317321468_The_effects_of_a_calisthenics_training_intervention_on_
posture_strength_and_body_composition

https://workoutlabs.com/exercise-guide/

https://www.lifehack.org/articles/lifestyle/10-full-body-exercises-that-get-you-the-most-bang-for-your-buck.html

https://www.bodybuilding.com/exercises/

https://www.cdc.gov/healthyweight/physical_activity/index.html