Calisthenics beginner full body workout

Simple running in place. Make sure you land correctly and lightly (slightly harder to do in place than to do while running forward), do not stomp your feet down on landing.

Run in place while trying to get your knees up to the height of your belly button. At least make sure you make a 90 degree angle in your knee in the raise.

Put your feet at shoulder distance from each other and squat down and backwards, like you are sitting down on a chair. Exaggerate the movement and make sure your knees stay behind your toes. Squat down to a 90 degree angle in your knees, then slowly raise yourself up to standing position. Push your hips forward and contract your glutes at the top of your motion.

Sit down on your hands and knees with your hands slightly wider than your shoulders width. Slowly lower your chest down until you almost touch the ground. Slowly raise your chest back up again until your arms are almost fully stretched (don’t overstretch them or lock your elbows).

Lean down on your forearms and toes (forming a horizontal “plank” with your body). Contract your abs and glutes and hold this position. When done, don’t let yourself fall to the ground. Relax your muscles and slowly get up.

Lay down on your belly on the floor (or on your yoga mat) with your arms and legs spread out slightly wider than shoulder width (starfish position). Slowly raise your arms, legs and upper back up to the ceiling as far as you can (but don’t overstretch). Hold this position for a few seconds, then slowly raise them back down.

Run in place while trying to get your knees up to the height of your belly button. At least make sure you make a 90 degree angle in your knee in the raise.

Place your hands at shoulder width on a horizontal bar and slowly lean back. Pull your chest all the way towards the bar until your chest touches the bar. Hold for a moment and slowly ease back to your resting position. Adjust your angle until you find a position that challenges you, but isn’t too hard (a more horizontal position is harder,  a more vertical position is easier).

Lean down on your forearms and toes (forming a horizontal “plank” with your body). Contract your abs and glutes and hold this position. When done, don’t let yourself fall to the ground. Relax your muscles and slowly get up.

Stand up and place your hands on your hips. Step out forward with one leg to the point where both your knees are in 90 degree angles. Hold this position for a second and step back to standing position. Repeat with your other leg.

Lay down on your back on the floor (or yoga mat) and place your hands either crossed on your chest (easier) or on the side of your head (harder). Contract your abs so your chest moves towards your abs (but keep your lower back on the floor). Keep contracted for a second and release.

Hamstring stretch
Step into a wide walking stance (one foot forward, one foot far backward). Bend your front leg and lean on it, while stretching your rear leg (keeping your rear foot flat on the floor). You should feel the stretch in the hamstring of your rear leg. Repeat on other side.

Alternatively, you can stretch your front leg and bend your rear leg. Lean on your rear leg and keep the heel of your front foot firmly on the floor. You should feel the stretch in your front leg.

Quad stretch
While standing up, bend the knee on one leg all the way, so your foot reaches your glutes. Grab the ankle of your bent leg with your hand and gently pull it towards your glutes. Make sure you keep your knees together and push your hips forward. You should feel the stretch in your quadriceps. Repeat on other side.
If you have trouble maintaining your balance, you can hold onto something with your free hand.

Glute stretch
While standing up, move one leg into a buddha pose (place the ankle of one leg on the quadricep of the other leg. Slowly squat down on the other leg, until you feel the stretch in your glute. Repeat on other side.

If you have trouble maintaining your balance, you can hold onto something with your free hand.

Hip flexor stretch
Place your feet slightly wider than your shoulders and sit down in a wide squat position. Rest your elbows on the inner side of your thighs and apply pressure outwards. You should feel the stretch in your hip flexors.

Lower back stretch (up/down)
Place your feet slightly wider than your shoulders and sit down in a wide squat position. Place your hands on your quads and move your lower back upwards and backwards. You should feel the stretch in your lower back. Release the tension and slowly move back to the wide squat position.

Upper back stretch (hands interlocked in front of chest)
Interlock your fingers in front of you with your palms facing towards your face. Stretch your arms as far forward as you can, while rounding your upper back. You should feel the stretch in your upper back.

Chest + bicep stretch (hands interlocked behind back)
Interlock your fingers behind you with your palms facing towards the ceiling. Stretch your arms downward and your chest forward. You should feel the stretch in your chest.

Shoulder stretch
Extend your arms out forward. Turn one arm sideways towards your body, so your upper arm rests against your chest. Bend your other arm 90 degrees and put your bent arm around your extended arm, with your extended arm leaning on the inside of the elbow of your bent arm. Use your bent arm to slowly pull your extended arm towards your chest. You should feel the stretch in your shoulder. Repeat with your other shoulder.

Tricep stretch
Extend your arms to the ceiling. Bend one arm and grab your elbow with the other arm. Gently pull the bent arm towards your head. You should feel the stretch in your tricep.

IT band stretch (one foot in front of other, arms raised with 90 degrees bend, leaning sideways)
Put your left foot in front of your right foot. Extend your left arm towards the ceiling and make a 90 degree bend with your elbow. Bend your right arm forward with a 90 degree bend in the elbow. Lean your upper body to the right. You should feel the stretch in your left side. Repeat on the other side.