12 Essential Bodyweight Exercises for a Complete Full-Body Calisthenics Workout

Looking to build strength without equipment? This comprehensive calisthenics routine targets every major muscle group using just your body weight. Perform each exercise for 30-45 seconds with short rest periods between movements, and complete 2-3 rounds for optimal results.

Upper Body Exercises

1. Push-Ups

Push-ups are the cornerstone of any bodyweight routine, primarily targeting the chest (pectoral muscles) while also engaging the front shoulders (anterior deltoids), triceps, and core.

For proper form, maintain a straight line from head to heels, lower until your chest nearly touches the ground, then push back up. Keep your core engaged throughout to protect your spine.

2. Pike Push-Ups

This exercise mimics an overhead press, working the shoulders (especially front and side deltoids) and upper trapezius muscles.

Start in a downward dog position, then lower your head toward the floor by bending your elbows before pushing back up to the starting position. This is an excellent shoulder-builder that requires no equipment.

3. Floor Dips

Floor dips primarily target the triceps while also activating the chest and shoulders.

Sit on the floor with hands behind your hips and fingers pointing forward. Lift your hips, bend your elbows to lower your body, then press back up to the starting position.

4. Inverted Rows

This pulling exercise works the upper back, biceps, rear deltoids, and latissimus dorsi muscles.

Find a sturdy table or low bar, lie underneath it, grip the edge, and pull your chest toward it before lowering back down with control. This movement balances pushing exercises like push-ups and is ideal for beginners developing pulling strength.

Lower Body Exercises

5. Squats

The classic squat builds lower body strength while improving balance and mobility. It targets the quadriceps, hamstrings, glutes, and calves.

Stand with feet shoulder-width apart, lower your body by bending at the hips and knees while keeping your chest up, then return to standing position.

6. Bulgarian Split Squats

This single-leg exercise intensely works the quadriceps, hamstrings, and glutes while activating stabilizer muscles.

Place one foot behind you on a chair, lower into a lunge position with your front leg, then push up. Repeat on both sides for balanced development.

7. Glute Bridges

Glute bridges strengthen the posterior chain—particularly the glutes, hamstrings, and lower back—while improving posture.

Lie on your back with knees bent, lift your hips, and squeeze your glutes at the top of the movement before lowering slowly.

Core Exercises

8. Plank

The plank builds deep core stability by engaging the rectus abdominis, transverse abdominis, obliques, and lower back muscles.

Hold a plank position with elbows under shoulders and body in a straight line. This foundational exercise is essential for overall strength and injury prevention.

9. Leg Raises

Leg raises isolate the lower abdominal muscles while also working the hip flexors.

If you have a bar, perform hanging leg raises by lifting your legs straight out while hanging. Alternatively, lie on your back and lift your legs. Focus on controlled movement without swinging.

10. Superman Hold

This exercise strengthens the lower back, glutes, and upper back muscles, balancing out core work and supporting spinal health.

Lie on your stomach, then lift your arms, chest, and legs off the ground simultaneously and hold the position.

Advanced Exercises

11. Diamond Push-Ups

This push-up variation shifts more tension to the triceps and inner chest muscles.

Place your hands together under your chest in a diamond shape and perform push-ups with this hand position.

12. Wall Walks or Handstand Hold (Optional)

For advanced practitioners, these exercises build impressive shoulder, trapezius, chest, and core strength.

Face a wall, then walk your feet up into a handstand position or hold a static handstand against the wall for time.

Putting It All Together

This routine provides comprehensive development of all major muscle groups using only bodyweight exercises:

• Upper body: Push-ups, pike push-ups, dips, and rows
• Lower body: Squats, split squats, and bridges
• Core: Planks, leg raises, and Superman holds
• Advanced options: Diamond push-ups and handstand work

For best results, perform this workout 3-5 times per week, allowing adequate recovery between sessions. You'll develop functional strength, muscle tone, and endurance without setting foot in a gym.