Body Weight 101

Basic calisthenics workout program, best for beginners.
5 times a week, 7-15 minutes per workout

About the Workout

This workout is best for beginners who do not exercise regularly and want to get in shape.

It does not require much time but will help you to get used to exercising regularly and build a healthy habit. Try doing it at the same time of day, but if life gets in the way, do it later. If you have to skip a day, don’t readjust everything. Accept the loss and try to be better next week.

Following this routine will make you much stronger and affect how you look and feel, but the main benefit is building a habit of taking care of your body daily.

Workout Anatomy

Jumping Jacks

Jumping jacks are a basic movement that will get your blood moving and your temperature to rise slightly. It's a general warm-up exercise; perform it at a moderate pace.


Push-ups train your chest, triceps, and shoulders. Keep your arms shoulder-width apart and your elbows parallel to your sides.

If you can not do a set of 10 push-ups, start this program with your knees on the ground. Restart from the beginning with your knees up when you reach 10 sets of 10.


Squats are the base of your lower body strength and stability. Keep your feet parallel and about shoulder-width apart. Straighten your arms in front of you. It will help you balance.

If you can squat down till your thighs touch your calves with your heels on the ground, do that. If you can not, go halfway for now but increase depth over time.


Pull-ups develop the upper back, biceps, and shoulders. Pull-ups might feel advanced, but don't get discouraged if you can not do even one — get a rubber band to offset some of your weight. If it does not help, get a thicker band.

When you reach 5 sets of 8, try this program with a thinner band or without one.

Leg Raises

Leg raises build your stomach muscles, hip flexors, and lower back. Lay on your back, raise straight legs to a 45 degrees angle, and lower them down, but don’t touch the ground with your heels. That’s your repetition/

If raising straight legs is too hard, try bending them in your knees and repeat the program with straight legs when you reach 5 sets of 30.


Burpees provide high-intensity interval training in this program. Do them as fast and as explosive as you safely can. The goal is to raise your pulse to the maximum.

Here is a good explanation video of how to adjust burpees to your fitness level.


Rest day







Rest day
Import to YAW Plan