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Monday, March 27, 2023

Calisthenics Workout For Women – The Ultimate Guide

Calisthenics is a type of body weight exercise, which includes strength training and gymnastics. It has been around for years and is gradually gaining popularity across the world. In this ultimate guide, we’ll talk about everything related to calisthenics workout for women.

First, if you have any doubts about calisthenics and still want to stick to the basic exercises, read the first section below.

Is Calisthenics Better Than Other Workouts?

Is Calisthenics Better Than Other Workouts

More and more people are convinced that this type of workout is the best way to achieve fitness goals.

However, there are many people who are skeptical of calisthenics. They think it is not a serious sport and they claim that it is just an exercise like any other. This means that the first step to be taken is to convince them that this type of workout has certain advantages over other types.

To do so we will examine different points such as:

Strength Exercises

Calisthenics requires strength training and muscle-building exercise for better body development. Some people believe that strength exercises can be obtained through traditional weightlifting but the truth is that calisthenics requires more effort and high levels of tension during execution – making it the best option for building muscle.

Injury Prevention

Regular calisthenics exercises are very good in preventing injuries. They are not only a source of physical exercise but they also strengthen your grip, reinforce joints and fortify ligaments. You don’t get injured when performing traditional strength exercises and so you can use this type of exercise on a long-term basis.

Grip Training

This point was already mentioned above but it needs to be emphasized even more. The best strength exercises require you to build up your grip strength as well as endurance and flexibility through repetitive exercises that make it additionally difficult for the joints, tendons, and muscles of your body.

Bodyweight Exercises

Bodyweight exercises require no equipment such as weights, barbells, or rubber straps. These types of exercises are also free, which means that no additional purchase is required in order to start working out regularly.

Calisthenics Workout For Women

Calisthenics Workout For Women

The Workout Plan is a very important component of any workout. There are several different types of exercises you can do with calisthenics exercises. In this guide, we’ll go through each exercise type with its tutorial. 

Repetitions: The goal is to do 10 to 30 repetitions per set – This will vary depending on your fitness level and stamina level. Try to keep the tension you’re experiencing steady throughout the entire set. If you’re new to calisthenics, or want to build endurance, you can start with as low as 5 repetitions per set.

Here is the calisthenics workout we created for women:

Bodyweight Squats

This is the most basic of all calisthenics exercises. It strengthens the lower body and helps to burn fat in the abdominals and thighs.

Put your hands at your hips, squat down as much as you want, or until you feel comfortable that’s good for now. Push up from the ground, getting off with each leg alternating after another but not letting your knees touch the ground between reps. You may also do 15 repetitions for 2 rounds.


You’ll love this full-body exercise that works your arms, shoulders, glutes, hamstrings, and core.

Stand with your feet shoulder-width apart and hands by your sides. Squat down and place both of your hands on the floor making sure that you push through your heels. Extend both legs behind you so that you are in plank position. Return to starting position by jumping up while clapping your hands. Do 5-10 repetitions per set.

Jumping Jacks

Jumping jacks are a fun exercise you can do anywhere – no jumping mat is required, just a little space for your feet.

It’s an aerobic exercise that works your shoulders, arms, glutes and legs. Stand with your feet shoulder-width apart, knees slightly bent and arms at the sides. Jump up into the air – spread out your legs wide while raising your arms above you to the ceiling. Hop back onto the ground and repeat for 25 repetitions per set.

Mountain Climbers

This full-body workout works your core, glutes, hamstrings, shoulders and upper back.

After the Jumping Jacks exercise, stand with your feet together. Bring your knees to your chest and bring both hands behind your head. Bring one knee in toward your chest at a time while keeping the other leg straight, then alternate for 25 repetitions.


This full-body exercise is guaranteed to tone and strengthen shoulders, arms, chest, core and legs.

Stand with feet shoulder width apart and ensure that hands are directly beneath your shoulders. Lower yourself down until you are at a 90-degree angle with the floor – be careful not to lower yourself too far or too fast. Push yourself back up to starting position by extending both arms out straight from your body. Perform 15 repetitions per set.

And this was our calisthenics workout for women. It’s an awesome workout for beginners.


Calisthenics is a great way to work out and stay fit. If you decide to go for calisthenics, make sure you have a safe place to work out and don’t forget about your personal safety.

Remember that the most important thing is to be safe during your workouts! With calisthenics, you will see results quickly and safely. Try it out! It’s worth it!

Hope this article helped you in getting an idea about calisthenics workout – make sure you check this website regularly for the more interesting stuff! Subscribe to our email newsletter and get an email whenever we publish new articles related to calisthenics exercises!

If you want to exercise with budget-friendly workout equipment, check the article below:

Best Workout Equipment at Home You Can Get For Under $25 / Ultimate Guide

If you have any feedback, you can reach us out on our e-mail info@shapeutopia.com

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