The Best Home Calisthenics Workout Plan Of 2024

This is a home calisthenics workout plan that works your whole body with minimal equipment required. You’ll be using your body weight for each exercise and will cover a full range of movements, as well as some additional strength-focused cardio at the end.

You’ll need: 

  • Fit Home Gym or pull-up bar and dip bar  

  • (optional) Weight plates or vest, resistance bands, bench/box.

SUPERSET #1: Pull-ups with Dips

Our first superset is a pairing of pull-ups and dips. Alternate between each exercise for each set. This should feel challenging, but you want to push your reps close to or to the point of failure for each set. 

After completing a set, rest for 2-3 minutes. For an increased challenge, only rest after completing a superset. 

Both of these exercises work pushing and pulling muscles through vertical movements.

  • Reps 8-12 of each exercise

  • Sets 3-4 total 

  • Rest 2-3 minutes between sets or at the end of a superset

Pull-Ups 

Pull-ups work the back. More specifically, the lats and the teres major. This movement will also help strengthen the posterior shoulder and elbow flexors. 

Pull Ups

Movement: 

  1. Grip the bar shoulder-width apart or slightly wider. 

  2. Drop down, hanging with straight arms, and pull shoulder blades down and back. 

  3. Pull your chin over the bar 

Try completing this exercise with a weighted dip belt or vest for a greater challenge. Dip belts are the better choice as you can lift more weight without restricting your range of movement. 

Beginners should use a resistance band under their feet, shins, or hips. This makes the movement easier by assisting your up and down movement.  

Dips 

arm-workout

Dips work the pecs, front of the shoulder, and triceps.

Movement: 

  1. Start with straight arms and push tall through the shoulders 

  2. Lean forward slightly and descend so that your shoulders are level with or below your elbows. Take it as far as what’s comfortable.

  3. You can go below the horizontal as long as it’s not causing pain. Doing so will stimulate greater gains.

Don’t cut your reps short. Your muscles develop strength and growth when challenged in longer positions. Your shoulder plane of motion should feel strong and comfortable. Feel free to flare your elbows slightly, but don’t allow pain to develop.

SUPERSET #2: Rows and Push-ups

This second superset is another combination of pushing and pulling exercises but in a horizontal motion.

  • Reps 8-12 of each exercise

  • Sets 3-4 total 

  • Rest 2-3 minutes between sets or at the end of a superset

Push-ups

how-to-do-a-push-up

Push-ups help promote muscle growth in your chest, the front of the shoulders, and the triceps. Great form requires you to engage your core, meaning the abs are also worked. 

Movement: 

  1. Start on your knees and hands on the floor, just wider than your shoulders.

  2. Extend your legs and position your feet next to each other a few inches apart.

  3. Lower your body to the floor until your elbows are at 90°. Keep your back straight and core engaged.

  4. Push your body back up to the starting position.

The ideal form for a push-up is similar to a dynamic plank. You need the same rigid body position with your pelvic tilted posteriorly to engage the abs. Always try to eliminate any arch from your back.

You could complete push-ups with your elbows close to your sides, but completing them with a wider grip and flared elbows is just as effective.

You can increase the challenge by adding a weighted vest, but note that this might restrict your range of movement. You can reduce the challenge by doing them on an incline.

Rows

how-to-do-a-row

Rows will work your elbow flexors, scapular retractors, rhomboids, and the middle traps between your shoulders. You’ll also work your lats, posterior deltoids, and teres major—basically your entire back! 

Movement:  

  1. Start between the bars. Knees bent, with your upper body rigid and on a decline.

  2. Pull your shoulder blades together from this position and lift your chest as high as possible.

  3. Return to the starting position and repeat.

Add a weighted vest or straighten your legs and elevate them for an additional challenge. Use a bench or box. 

SUPERSET #3: Crossover Toes to Bar and Bulgarian Split Squat 

If you’ve completed the previous two supersets, that’s most of the upper body covered. The following set focuses on the legs and the abs.

  • Reps: 5-6 per side for Crossover Toes to Bar and 12 squats on each leg for Bulgarian Split Squats.

  • Sets 3-4 total 

  • Rest 2-3 minutes between sets or at the end of a superset

Crossover Toes to Bar 

toe-crossovers

The crossover toes-to-bar is a dynamic abs exercise that works the rectus abdominus and hip flexors. It also exercises the rectus femoris, one of the quads that work as a hip flexor. To complete the exercise, you’ll naturally incorporate shoulder and lat movement too.

Movement:  

  1. Grip the bar above your head about shoulder width apart or slightly wider.

  2. Keep your legs straight and bring your feet to the opposite hand using a twisting action.

  3. Bring your legs back to the initial position.

  4. Repeat to the other hand.

This exercise is challenging. If it’s too much, reduce the difficulty by bending the knees and lifting them as high as possible with a twist. Once you’re ready to progress, try adding ankle weights as you work toward the straight-leg variant.

Bulgarian Split Squat

split-squat

This leg exercise trains the entire lower limb, including hip extensors, glutes, and quads.

Movement: 

  1. Start with one leg forward and one leg elevated on the bench.

  2. You can point your toe on the bench or with your foot dorsiflexed. This position is mainly for balance.

  3. From the squat position, descend until the back knee is just above the ground.

  4. Return to your starting position.

You’ll be a lot more stable with your legs slightly apart. You can vary your stance length, but a good starting point is one where, when descended, your front lower leg is roughly vertical. Try to start with your weaker leg first while you’re feeling fresher.

Wear a weight vest or hold dumbbells while performing the movements to increase the challenge. 

Cardio: Jumping Squats

jumping-squats

Building in some jumping squats is a great way to round off the workout with some combined cardio and strength.

Complete as many as you can in 3 minutes.

Movement: 

  1.  Start in a low squat.

  2.  Jump as high as you can.

  3.  Land in a controlled manner and return to a squat before repeating.

To get the most from the exercise, try to put as much effort into each jump as possible. The more force you generate, the higher you’ll go, and the more stimulus you’ll generate for gains.

Mission Complete

This is a solid workout you could complete two to three times a week. We’d encourage you to leave around 48 hours between each workout to allow time for recovery.

To maximize your efficiency, you need equipment that makes working out simple. The Fit! App Home Gym offers just that. Try the most versatile and compact bodyweight gym on the market.