Calisthenics no equipment no tool for beginners

This program is designed to build overall fitness and lean muscle using calisthenics only (no equipment—just bodyweight, a wall, and a chair). It focuses on improving strength, posture, core stability (lower-back friendly), and muscular endurance through progressive workouts 3 times per week over 18 weeks.

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Bodyweight)

Push Up (Incline)

Glute Bridge (Bodyweight)

Dead Bug

Reverse Snow Angels

Side Plank

Split Squat (Bodyweight)

Pike Push Up

Good Morning (Bodyweight)

Bird Dog

Forearm Plank

Calf Raise (Bodyweight)

Sit To Stand

Push Up

Wall Sit

McGill Curl-Up

Glute Bridge Hold

Tempo Squat (Bodyweight)

Single-Leg Glute Bridge

Marching Glute Bridge

Squat (Paused)

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