Top 5 Beginner Moves
Master these foundational exercises before leveling up.
Introduction
Starting your calisthenics journey? These 5 beginner-friendly exercises will build strength, coordination, and control — without any equipment!
1. 💪 Push-ups
Targets: Chest, shoulders, triceps, core
- Start in a high plank position
- Lower yourself until your chest is close to the ground
- Push back up with control
2. 🦵 Bodyweight Squats
Targets: Quads, glutes, hamstrings
- Stand with feet shoulder-width apart
- Push hips back and squat down
- Keep your chest up and heels grounded
3. 🧱 Planks
Targets: Core, shoulders, lower back
- Maintain a straight line from head to heels
- Engage your core and glutes
- Hold for 20–60 seconds
4. ⬆️ Australian Rows
Targets: Back, biceps, grip
- Use a low bar or horizontal surface
- Pull your chest to the bar while keeping your body straight
- Lower yourself with control
5. 🧍 Wall Sits
Targets: Quads, core, endurance
- Lean back against a wall
- Lower into a squat position with thighs parallel
- Hold for 30–60 seconds