Calisthenics table

7-Day Light Calisthenics Plan for Beginners

This beginner-friendly plan is designed for those who are starting light calisthenics to improve strength, mobility, and stamina. Each session takes around 20 minutes, including warm-up and cool-down. Ideal for anyone around 158 cm tall and 80 kg in weight who wants to move comfortably and build consistency.

Tip: Watch short tutorial videos for each move to learn proper form. Search by the exercise names listed below.

Day 1 – Full Body Starter

Goal: Wake up the body and learn control

• Wall Push-Ups – 3×12
• Chair Squats – 3×10
• Standing Knee Raises – 3×10 per leg
• Arm Circles – 3×30 sec
• March in Place – 3×1 min

Search: “Wall Push Ups for beginners,” “Chair Squats,” “Standing Knee Raises Exercise”

Day 2 – Core & Balance

Goal: Strengthen abs and posture

• Incline Plank (on table or couch) – hold 20–30 sec ×3
• Standing Side Bends – 3×15 each side
• Seated Leg Extensions – 3×10
• Heel Raises – 3×15
• Step Touch – 3×1 min

Search: “Incline Plank for beginners,” “Standing Side Bends Exercise,” “Step Touch workout”

Day 3 – Upper Body Focus

Goal: Tone arms and shoulders

• Wall Push-Ups – 3×12
• Arm Pulses (front and side) – 3×20
• Shoulder Rolls – 3×20
• Tricep Dips (on chair) – 2×8
• March with Arm Swing – 3×1 min

Search: “Tricep Dips on chair beginner,” “Arm Pulses workout”

Day 4 – Active Recovery

Goal: Stretch and relax muscles

• Cat-Cow Stretch – 3×10
• Child’s Pose – hold 30 sec ×3
• Torso Twist Standing – 3×15
• Ankle Circles – 3×20
• Gentle Walk or Slow March – 5–10 min

Search: “Cat Cow Yoga Pose,” “Child’s Pose Stretch”

Day 5 – Lower Body Focus

Goal: Strengthen legs and glutes

• Chair Squats – 3×12
• Glute Bridges – 3×10
• Standing Kickbacks – 3×10 per leg
• Side Leg Raises – 3×10 per leg
• March or Step Touch – 3×1 min

Search: “Glute Bridge Exercise,” “Standing Kickbacks,” “Side Leg Raise”

Day 6 – Light Cardio & Core

Goal: Burn fat gently and strengthen midsection

• March in Place with Arm Swing – 3×1 min
• Standing Cross Crunches – 3×10 per side
• Side Step with Reach – 3×15
• Incline Plank – hold 30 sec ×3
• Torso Twist with Arm Stretch – 3×10

Search: “Standing Cross Crunch,” “Side Step Reach Exercise”

Day 7 – Mobility & Stretch

Goal: Improve flexibility and reduce soreness

• Neck Rolls – 3×30 sec
• Shoulder Stretch (across body) – 3×20 sec each side
• Quad Stretch (standing) – 3×20 sec each leg
• Hamstring Stretch (touch toes) – 3×20 sec
• Deep Breathing + Light March – 3–5 min

Search: “Full Body Stretch for Beginners”

Weekly Goal: Do this routine 5 days per week. On rest days, take a light walk or stretch. Improvement in reps and form matters more than perfection.

Bonus Nutrition Tips:

• Keep protein high (eggs, tofu, chicken, fish, beans).
• Gradually reduce sugary snacks and refined carbs.
• Drink plenty of water throughout the day.

Norsanina.blogspot.com