Learn Calisthenics for Women: The ultimate easy guide

Hey there, ladies! Get ready to dive into a fitness realm that’s all about smashing stereotypes and unleashing your inner powerhouse.

It’s calisthenics time! Buckle up as we lace up our sneakers and join the movement that’s not just about toning those muscles, but about embracing strength, grace, and an unstoppable confidence. Welcome to a blog post that’s gonna rock your world: “Calisthenics for Women.” I’m pumped to guide you through this journey, whether you’re a total newbie or a workout warrior. We’re talking about exercises that’ll light up your fitness journey and leave you feeling on top of the world. Get ready, because we’re about to sculpt, sweat, and slay like never before! 💪🔥

What is calisthenics?

Calisthenics is a form of exercise that involves using your own body weight to perform various movements, aiming to build strength, flexibility, and endurance. It’s a workout style that doesn’t rely on traditional gym equipment, making it accessible and versatile.

What you need to know about your future body

Worried about bulking up? Say bye-bye to that concern, because calisthenics is all about those lean, sculpted curves that’ll have you feeling like a fitness goddess. Oh, and the body image boost? Calisthenics is your secret weapon for falling in love with the gorgeous body you’ve got. Every push-up, every plank, it’s all a step toward embracing your fabulous self. So, beautiful, get ready to crush those doubts and dive into the enchanting world of calisthenics – where strength meets self-love in the most girly-awesome way! 💪✨

Advantages of calisthenics for women

• Minimal to no equipment (Can use a chair, bag or a pull up bar)
• No big space needed
• Not bulky look
• Body Control and confidence
• Gorgeous lean curves
• Flexibility and mobility

Getting started with calisthenics

Hey Gorgeous! Ready to embark on a journey that’s all about you, your body, and a dash of empowerment? Welcome to the world of calisthenics. SetYourShape.com will get you covered today!!

Master the Basics of calisthenics: Women calisthenics

Calisthenics exercises list

Legs and Glutes

• Squads
• Jumping squads
• Lunges
• Glute Bridges
• Sumo squads
• Wall sits
• Step Ups
• Donkey kick
• Single Leg Deadlift
• Side lunge

Upper body (back and biceps)

• Pull Ups
• Chin Ups
• Australian Pull Ups
• back extension

Upper body (Chest, shoulders and triceps)

• Dips
• Push Ups
• Incline Push Ups
• Decline Push ups
• Knee Push ups
• Handstand
• Pike Push Ups

Six pack Abs

• Plank hold
• Crunches
• Russian twist
• Leg raises
• Mountain climbers

calisthenics cardio exercises

• Burbees
• Jumping jacks
• Jumping Rope
• High Knee
• Dancing to music
• Shadow boxing

Designing an Effective Calisthenics Workout Routine!!!

Choose your training split

Your training split is the way that you are going to structure what you are going to train every day, as it is not a good idea to train every day the same muscles. Your muscles grow when you rest so give your self some time off as well a good routine to train it.

Calisthenics women training split examples

Full body training

You can train your whole body 2-3 times per week, but remember that each day needs to have at least one day rest between. For example,

Upper body / Lower body

I know, i know most of the girls do not like training upper body because they think they will look manly, but trust me training your upper body will help your glutes stand out as your waist will look smaller, because of the definition of your upper body, with your back and shoulder coming out.

Push Pull Legs

This is a training style mostly used in the gym but its very good for calisthenics for women as well. Although its the most demanding training that needs more days to train.

Feel free to combine this splits and change them up, so that it fits your daily routine!!!!!

Structure your training program now (last step!!!)

Okay thats perfect ladies!!!! If you chose your calisthenics workout split, then you need to add your exercises for each day and then you are ready to go:))))

Design your calisthenics training

Start with cardio

Choose your favourite cardio from the exercises above and perform for 10-15 minutes, until you feel your body warm!! and then perform some basic stretches for the body part your are going to train (just a few to ensure the body is ready, just do not hold the stretches for too long. 5-10 seconds is good) and for those who know ” dynamic stretching “

Then choose your exercises, reps, sets and rest

Sets and reps explained easy

Imagine you’re doing 5 jumping jacks, and then you take a little break. You just did 5 reps and one set! Now, if you take a break and then do 5 more jumping jacks or even 10, thats your second set of those jumping jacks. Every time you perform the move you do 1 rep of that specific set and when you take a break and perform again those 5, 10, 20, 100 reps you do another set.

Structure your calisthenics for women program now!!

It is a good number to say that you should perform 15-20 sets per week for each muscle. An easy way to count that its with the calisthenics exercises list that i wrote above. Calisthenics for women its ready to set!!!!

Choose 2-4 exercises of each muscle group i wrote you: upper body(chest, shoulders and triceps), upper body(back and biceps), Lower body(legs and glutes) and perform them for 3-4 sets of 12-25 reps and rest 1-2 minutes between every set. Try to go hard on every set and when you get better you can add weight or try harder variation of the exercises. The number of exercises you choose and sets has to complete the 15-20 sets per week for each muscle group!!

After your exercises do your stretching for better recovery:)))

Complete women calisthenics workout follow along!!

Women calisthenics complete workout examples

Example 1: Calisthenics full body training

Example 2: Calisthenics full body training

Example 3: Calisthenics Upper / Lower body training

Example 4: Calisthenics Push Pull Legs training