Beginner: Push-ups & Bodyweight Squats
Start your calisthenics journey with two essential moves.
Introduction
Calisthenics is about mastering your own body. As a beginner, the best way to start is with fundamental movements that require no equipment and build a strong foundation. Push-ups and bodyweight squats are your first step toward that goal.
💪 Push-ups
Targets: Chest, shoulders, triceps, and core
- Start in a high plank position
- Lower your body until your chest almost touches the ground
- Push back up, maintaining a straight body line
Tips: Start with knee push-ups if regular push-ups are too hard. Keep your elbows at 45°.
🦵 Bodyweight Squats
Targets: Quads, glutes, hamstrings
- Stand shoulder-width apart
- Push hips back and squat down until thighs are parallel to the ground
- Keep your chest up and knees aligned
Tips: Keep your heels grounded. Try goblet squats for added challenge.
🗓 Sample Routine
- Monday: 3 sets of 10 push-ups
- Wednesday: 3 sets of 15 squats
- Friday: 3 sets of each
✨ Why Start Here?
- Build foundational strength
- No equipment needed
- Prepares you for advanced skills