This 21 day calisthenics workout plan is designed for beginners and all fitness levels. Using only your body weight, you’ll build muscle, burn fat, and get lean without any equipment or gym required.
The plan gradually increases in difficulty each week to keep your body challenged and avoid plateaus, whether you're just starting out or getting back on track.
Whether your goal is to lose fat, build muscle, or simply feel more confident in your body, this full body routine sets a solid foundation for lasting results.
The program consists of 21 days of workouts, including days with active rest. It is widely believed that it takes 21 days to form a new habit. Within these 21 days of workouts, you should start to see a positive change in the way you think about exercise as well as a change in your body composition.
You should consider this 21 day program to be a springboard into a fitness lifestyle. It will provide you with a template that you can use when the 21 days is over to create your own program going forward or continue with this on a loop.
The workouts are designed in circuit fashion, where you do a series of moves and then rest before repeating the circuit. The rest between circuits varies according to your experience level and are categorized as Levels One, Two, and Three as follows:
Level One: Beginner
Level Two: Intermediate
Level Three: Experienced
We wanted to make this plan without any equipment required.
However, if you have access to a pull-up bar, you could replace the Reverse Snow Angel and Superman Pull with pull-ups.
Before the workout, you should do dynamic stretching, where you move your limbs through a full range of movement rather than holding them in an isometric contraction. After the workout, you should do some static stretching, where you hold the extended position for 5–10 seconds.
Here are 6 dynamic stretches that are tailored to prepare your body for the exercises to follow: