Transform your body with this dynamic 12-week Calisthenic/Bodyweight Circuit program, designed for five days a week of intense, full-body workouts. Each session challenges you to push your limits with exercises like Pike Push-Ups, Pull-Ups, and Burpees, focusing on maximizing reps with minimal rest. Perfect for all fitness levels, this program requires no equipment and can be done from the comfort of your home. Get ready to build strength, improve endurance, and sculpt your physique!

Build full body strength, muscle, and endurance through mastering bodyweight basics.

Run through the circuit 1 or 2 times. Push for max reps on each exercise, and try to improve that number each workout. Rest as little as needed between each exercise.

Beginners should do this 3 times a week. Intermediate 4 times a week. And advanced 5 times a week.

Calisthenic /Bodyweight Circuit

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Run through the circuit. Max reps for each exercise. Rest as little as possible between exercises. 

Pike Push Up

Pull-Up (Bodyweight)

Lunge (Bodyweight)

Hanging Leg Raise

Dip (Bodyweight)

Chin-Up (Bodyweight)

Squat (Bodyweight)

Mountain Climber

Push Up

Inverted Row

Glute Bridge (Bodyweight)

Sit Up

Burpee

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