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Daily Calisthenics
Beginner–IntermediateFree

Daily Calisthenics

Very simple calisthenics workout to wake up to in the morning and get the blood flowing.Great for office workers.

Dylan L.
Dylan L.· Sep 2024
23athletes running this program
iOS & Android

Overview

Length
1 week
Days / week
1 day
Level
Beginner, Intermediate
Goal
Bodyweight Fitness, Athletics
Equipment
At Home
Session length
50 min
All levels workout, focused on simple exercises, morning workout routine. Recommend a 1 mile walk or run prior to beginning and stretch routine afterwards. Take no breaks with in the supersets themselves, but a 2 minute break between the supersets. If brand new to working out stay to 1 set per section, and only 2-3 days per week (still recommend walk and stretch everyday). Work your way to everyday by adding another day every week, then start adding multiple sets to the an and body weight portion. Go to failure for each set, and I don’t mean absolute failure. This is NOT an extreme routine this is just a good way to wake yourself up in the morning. This routine is very much targeted towards office workers, to supplement activity to due long hours at a desk. Would not recommend doing more than 3 sets of the supersets.

Who it's for

Beginners new to structured strength training
Athletes focused on bodyweight fitness and athletics
Athletes who can train 1 day per week
Athletes who prefer training at home with minimal equipment

Muscle engagement

Front
Back
Abs
16.7%
Other
9.5%
Chest
9.5%
Triceps
9.5%
Front Delts
9.5%
Quadriceps
9.5%
Glutes
9.5%
Hamstrings
9.5%
Forearms
4.8%
Lats
4.8%
Upper Back
4.8%
Biceps
2.4%
Week 1 Workouts
#ExerciseSetsRepsIntensity
1Walk120 min—
Superset
2APush Up (Incline)130 reps—
2BDecline Push Up130 reps—
2CDead Hang11 min—
Superset
3ARussian Twist10 reps@10
3BLying Leg Raise10 reps@10
3CWindshield Wipers10 reps@10
3DIn And Outs10 reps@10
Superset
4APull-Up (Bodyweight)10 reps@10
4BPistol Squat10 reps@10
4CSeated Dip10 reps@10
4DBulgarian Split Squat (Bodyweight)10 reps@10
4EBurpee10 reps@10

Common questions

Yes, Daily Calisthenics is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.

This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Daily Calisthenics is structured around 1 training day per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Daily Calisthenics is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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