Beginner Calisthenics Workout Plan For Women

Calisthenics is an empowering type of bodyweight training and is a great way for women to improve overall strength, health and increase flexibility. This guide will help you start your calisthenics journey whether you’re looking to explore calisthenics for the first time or are new to the fitness world, everyone is welcome to try it out.

The Benefits of Calisthenics for Women 

Before moving onto our women’s calisthenics workout plan, it’s important to know why calisthenics is a great form of exercise for women and even to help you make take that first step if you are hesitant on embarking on your new journey ahead:

• Accessibility: Calisthenics uses your body weight meaning little to no equipment is needed, therefore you can do it nearly anywhere making it perfect for women of all fitness levels.

• Functional Strength: Calisthenic exercises have patterned movements that are used within everyday tasks, improving your overall strength and health which makes your daily and quality of life better.

• Full-Body Workout: Calisthenic workouts engage multiple muscle groups at once which helps improve overall fitness and will also contribute to increased muscle definition.

• Injury Prevention: As calisthenics mainly uses bodyweight, the risk of injury is relatively low which makes it a safe choice for beginners as they embark on their fitness journey.

Warmup (5-10 minutes)

It is important to start your workout with a proper warm-up to get your muscles ready and reduce the risk of injury. We begin our clients with some cardio and dynamic stretches like arm circles, leg swings, hip circles, and deep squats. There are other warm-up exercises you can do but the main focus here is to ensure your muscles are ready for the main workout.

Beginner Calisthenic Workout for Women

Within this workout plan are a number of basic calisthenic exercises that target multiple different muscle groups.

• Push-Ups Knee

• Bodyweight squats

• Plank

• Lunges

• Leg Raises

Cool down (5-10 minutes)

Once you have completed your workout session, it is very important to cool down to minimise the risk of muscle stiffness, soreness and injury. Include static stretching for each of the muscle groups you used during your workout. Aim to hold each individual stretch for between 15-30 seconds. This will help reduce stiffness for your next workout.

Beginning your calisthenics journey can be empowering, making it an exciting new experience for women. 

It’s a workout that allows women to build their strength, health and flexibility, providing them with confidence. Consistency is key to progress which will help you move onto more advanced calisthenic exercises, once you feel you are comfortable and have mastered the basics of calisthenics.

It is important to recognise that calisthenics is not only a male fitness domain, it is just as much a female fitness field as it is male. Female calisthenics is a great way to build women’s confidence and reach their fitness goals.

Intertested in joining?

Curious to kick start your calisthenic journey? Then why don’t you join our beginner calisthenics sessions that we have for all women and for all fitness levels.

We have a different sessions that has a variety of fitness classes and equipment that can help improve all aspects of fitness - be it for Calisthenics or any other fitness journey you’re starting on. We also have a host of personal trainers and fitness experts at your disposal that can help you achieve your fitness goals by working with you to tailor personalised programmes.

No matter your journey, trust the calisthenics session to help you find the right path.