10/04/2024, 20:23 21 Day Calisthenics Workout Plan to Kickstart Your Journey

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21 Day Calisthenics Workout Plan to Kickstart Your Journey

In this article, we provide you with a complete 21 days body weight program to build muscle,
get stronger and lose body fat. Because all you need is your body and a stopwatch, this is a
home gym friendly program that anyone can do. If the rep counts listed are too challenging (or
too easy), decrease or increase as needed.

Program Overview
The program consists of 21 days of workouts including days with active rest. It is widely
believed that it takes 21 days to form a new habit. Within these 21 days of workouts you should
start to see a positive change in the way you think about exercise as well as a change in your
body composition.
You should consider this 21 day program to be a springboard into a fitness lifestyle. It will
provide you with a template that you can use when the 21 days is over to create your own
program going forward.
The workouts are designed in circuit fashion where you do a series of moves and then rest
before repeating the circuit. The rest between circuits varies according to your experience level
and are categorized as Levels One, Two and Three as follows:
Level One - Beginner
Level Two - Intermediate
Level Three - Experienced
You will find links to video demonstrations for each exercise listed.
Equipment needed:
Yourself
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10/04/2024, 20:23 21 Day Calisthenics Workout Plan to Kickstart Your Journey

Stopwatch or clock (to keep time)

The Warmup
Before the workout you should do dynamic stretching, where you move your limbs through a
full range of movement rather than holding them in an isometric contraction. After the workout,
you should do some static stretching, where you hold the extended position for 5-10 seconds.
Here are 6 dynamic stretches that are tailored to prepare your body for the exercises to follow:
Arm circles
Body hugs
Air squats
Arms out torso rotations
Legs spread apart down to the right, left and the middle
Cardiovascular Warm-Up 10-15 mins
Go for a walk, jog or run. Move at a moderate pace that will elevate your heart rate and elevate
your core body temperature but not exhaust you.
Week 1
Day 1 – Legs & Glutes
40 Jumping Jack
20 Lunge
25 Squat
10 Star Jump
10 Reverse Cross Lunge
Rest between circuits:
Level 1 (beginner) - 90 secs
Level 2 (intermediate) - 60 secs
Level 3 (experienced) - 30 secs
Repeat 3 times.
Cool Down with Static Stretches - 3-5 min
Day 2 – Back & Arms & Abs
15 Burpee
10 Push Up
15 Reverse Snow Angel
40 Mountain Climber
25 Leg Raise
Rest between circuits:
Level 1 (beginner) - 90 secs
Level 2 (intermediate) - 60 secs
Level 3 (experienced) - 30 secs
Repeat 3 times
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10/04/2024, 20:23 21 Day Calisthenics Workout Plan to Kickstart Your Journey

Cool Down with Static Stretches 3-5 min

Day 3 – Triceps & Obliques
40 Russian Twist
20 Push Up To Plank
15 Bench \ Chair Dip
30-sec Plank
40 Crunch
Rest between circuits:
Level 1 (beginner) - 90 secs
Level 2 (intermediate) - 60 secs
Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Day 4 – Active Recovery Day
Go for a brisk walk or 10-20 minute light jog
Do some static stretching and rest up for optimal recovery
Day 5 – Arms & Abs
30 Full Plank Shoulder Tap
25 Leg Raise
10 Push Up
40 Russian Twist
45-sec Plank
Rest between circuits:
Level 1 (beginner) - 90 secs
Level 2 (intermediate) - 60 secs
Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Day 6 – Total Body Workout
15 Superman
15 Burpee
25 Squat
10 Star Jump
40 Mountain Climber
10 Push Up
Rest between circuits:
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10/04/2024, 20:23 21 Day Calisthenics Workout Plan to Kickstart Your Journey

Level 1 (beginner) - 90 secs

Level 2 (intermediate) - 60 secs
Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Day 7 – Rest Day
If you choose to do an active recovery exercise today that is ok. Just know that for today it's
not mandatory. Make sure you are recovered for tomorrow's workout

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Week 2
Day 1 – Legs & Glutes
20 Jump Lunge
20 Squat To Alternate Leg Kickback
20 Alternate Glute Kickback
20 Floor Bridge
10 Fire Hydrant (right side)
10 Fire Hydrant (left side)
Rest between circuits:
Level 1 (beginner) - 90 secs
Level 2 (intermediate) - 60 secs
Level 3 (experienced) - 30 secs
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10/04/2024, 20:23 21 Day Calisthenics Workout Plan to Kickstart Your Journey

Repeat 3 times Cool Down with Static Stretches 3-5 min

Day 2 – Back & Arms & Abs
15 Superman Pull
10 Close Grip Push Up
20 Crunch Punch
15 Full Plank Shoulder Tap
20 V Sit Leg Raise
Rest between circuits:
Level 1 (beginner) - 90 secs
Level 2 (intermediate) - 60 secs
Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Stretches 3-5 min
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Day 3 – Triceps & Obliques

40 Russian Twist
15 Push Up To Plank
30s Side Plank (right side)
30s Side Plank (left side)
10 Bench \ Chair Dip
30 Alternate Heel Touch
Rest between circuits:
Level 1 (beginner) - 90 secs
Level 2 (intermediate) - 60 secs
Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
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10/04/2024, 20:23 21 Day Calisthenics Workout Plan to Kickstart Your Journey
Day 4 – Active Recovery Day
Go for a brisk walk or 10-20 minute light jog
Do some static stretching and rest up for optimal recovery
You can follow the plan in our app:
21-DAY CALISTHENICS HOME WORKOUT PROGRAM
18 Workouts 3 Weeks

VIEW PLAN

Day 5 – Arms & Abs

15 Full Plank Shoulder Tap
25 Toe Touch Crunch
10 Floor Tricep Dip
15 Crunch
30 Flutter Kick
Rest between circuits:
Level 1 (beginner) - 90 secs
Level 2 (intermediate) - 60 secs
Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Day 6 – Total Body Workout
8 Body Up
15 Burpee
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10/04/2024, 20:23 21 Day Calisthenics Workout Plan to Kickstart Your Journey

16 Squat To Alternate Leg Kickback

30 Mountain Climber
10 Star Jump
20 Air Bike
Rest between circuits:
Level 1 (beginner) - 90 secs
Level 2 (intermediate) - 60 secs
Level 3 (experienced) - 30 secs
Cool Down with Static Stretches 3-5 min
Repeat 3 times.
Day 7 – Rest Day
If you choose to do an active recovery exercise that is ok. Just know that for today it's not
mandatory. Make sure you are recovered for tomorrow's workout.
Week 3
Day 1 – Legs & Glutes
20 Jump Lunge
10 Alternate Side Lunge
10 Glute Kickback To Fire Hydrant (right side)
10 Glute Kickback To Fire Hydrant (left side)
10 Single Leg Glute Bridge (right side)
10 Single Leg Glute Bridge (left side)
10 Star Jump

Rest between circuits:

Level 1 (beginner) - 90 secs
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10/04/2024, 20:23 21 Day Calisthenics Workout Plan to Kickstart Your Journey

Level 2 (intermediate) - 60 secs

Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Day 2 – Back & Arms & Abs
20 Alternate Superman
10 Crunch
15 Full Plank Shoulder Tap
30 Flutter Kick
30s Plan To Forward Plank
Rest between circuits:
Level 1 (beginner) - 90 secs
Level 2 (intermediate) - 60 secs
Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Day 3 – Triceps & Obliques
40 Russian Twist
15 Push Up To Plank
10 Side Plank Pulse (right side)
10 Side Plank Pulse (left side)
10 Floor Tricep Dip
30 Alternate Heel Touch
Rest between circuits:
Level 1 (beginner) - 90 secs
Level 2 (intermediate) - 60 secs
Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Day 4 – Active Recovery Day
Go for a brisk walk or 10-20 minute light jog
Do some static stretching and rest up for optimal recovery
Day 5 – Arms & Abs
10 Pike Push Up
15 Toe Touch Crunch
10 T Push Up
20 Leg Pull In
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10/04/2024, 20:23 21 Day Calisthenics Workout Plan to Kickstart Your Journey

20 Alternate Heel Touch

Rest between circuits:
Level 1 (beginner) - 90 secs
Level 2 (intermediate) - 60 secs
Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Day 6 – Total Body Workout
10 Body Up
15 Crunch
15 Burpee
60s Plank
16 Squat To Alternate Leg Kickback
10 Push Up
Rest between circuits:
Level 1 (beginner) - 90 secs
Level 2 (intermediate) - 60 secs
Level 3 (experienced) - 30 secs
Cool Down with Static Stretches 3-5 min
Repeat 3 times
Day 7 – Rest Day
Congratulations you have completed this challenge!
Summary
If you’re able to follow this 21-day calisthenics workout, for the full three weeks, you will have
achieved a great deal. Your aerobic and anaerobic fitness will sky rocket, your strength levels
will increase and you’ll make major changes to the way your body looks and feels. You’ll also be
instilling fitness as a part of daily habits, setting you up for a lifetime of health and wellness.
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bodyweight only outside outdoor workout no equipment body weight bodyweight calisthenics

Steve Theunissen is a freelance writer living in Tauranga, New Zealand. He is a former gym owner and
personal trainer and is the author of six hardcopy books and more than a hundred ebooks on the topics
of bodybuilding, fitness and fat loss. Steve also writes history books with a focus on the history of
warfare. He is married and has two daughters.

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