Finding a complete list of calisthenics workouts can be difficult as there is not much relevant information available. That’s why I’ve gathered a full calisthenics workout list (with PDF) in one place so that you can use it to create a routine for yourself.
I’ve categorized each exercise based on type, difficulty, and muscle group. So if you’re a beginner, you can choose workouts from the beginner-level movement.
And if you’re an intermediate or advanced, you can save exercises based on your fitness level.
Doing calisthenics exercises beef up your strength, improve mobility and flexibility, and help you build a shredded physique.
However, if you want to bulk up your muscle mass, you’ll need to lift weights because calisthenics may not be as effective as weight training for bodybuilding.
You can directly jump onto a specific list using the links in the table of content below.
Related: Calisthenics Full Body Workout, Routine, And PDF
List of Calisthenics Full Body Workout
Let’s find out a complete list of calisthenics workouts that can help you create a full-body calisthenics workout plan for yourself.
No. | Exercise | Muscles Worked |
---|---|---|
1 | Normal pushup | Chest and Triceps |
2 | Wide arm pushup | Chest |
3 | Incline pushup | Chest |
4 | Decline pushup | Chest and Shoulder |
5 | Bar Dips | Chest and Triceps |
6 | Negative Push Up | Chest, Triceps, and Shoulder |
7 | Pike pushup | Shoulder and Triceps |
8 | Handstand Push-ups | Shoulder and Triceps |
9 | Dive Bomber Push-ups | Deltoids, Triceps, Core, and Lower Body |
10 | One-Arm push-Up | Chest, Shoulder, and Triceps |
11 | Staggered Pushup | Chest, Shoulders, and Arms |
12 | Bench dips | Triceps, Core, and Shoulder |
13 | Pseudo planche | Shoulders, Arms, Chest, and Deltoids |
14 | Chin-ups | Back, Biceps and Core |
15 | Inverted rows | Back, Biceps and Core |
16 | Knuckle pushup | Arms, Chest, and Front Delt |
17 | Pullup | Back, Biceps and Core |
18 | Floor Windshield Wipers | Core, Hips, and Lower Back |
19 | Hanging Leg Raises | Core and Arms |
20 | Crunches | Core |
21 | Plank | Core, Arms, and Shoulder |
22 | Shoulder Tap | Arms, Core and Shoulder |
23 | Russian Twist | Core |
24 | Muscles up | Back, Shoulders, Arms, and Core |
25 | Shuttle runs | Quadriceps, Glutes, and Calves |
26 | Standard Squat | Quads |
27 | Pistol Squat | Quadriceps, Glutes, and Calves |
28 | Lunges | Quads, Hams, and Glutes |
29 | Bird Dog Plank | Core and Back |
30 | Planche | Arms, Core, Chest, Shoulder and core |
31 | Front lever | Back, Abs and Core |
32 | Burpees | Full Body |
33 | Australian Pullups | Upper back, Shoulders, and Arms |
34 | Jump Squats | Glutes, Quads, Hips, and Hamstrings |
35 | Ring Row | Arms and Upper back |
36 | Elevated Inverted Rows | Back, Shoulder, Arms, and Core |
37 | Negative Pullup | Back, Biceps and Core |
38 | L Pull-Up | Core, Hips, Back, Quads, and Arms |
39 | Hollow Body Crunch | Abdomen, Quads, and Hips |
40 | Hanging Knee Raises | Core, Hips, and Arms |
41 | L-Sit | Core, Hips, Quads, Triceps, Shoulders, Pecs, and Lats |
42 | Single-Leg Tuck-up | Hip Flexors and Upper Leg |
43 | Dragon Flag | Core and Lower Body |
44 | Kneeling Ab Wheel Rollout | Core and Lower Back |
45 | Triangle Pushup | Chest and Triceps |
46 | Box or Bench Jump | Lower Body |
47 | Lateral Lunges | Glutes, Hamstrings, and Quads |
48 | Calf raises | Calves |
49 | Wall Sits | Glutes, Calves, and Quads |
50 | Hanging Windshield Wiper | Core, Hips, and Arms |
51 | Floor Ring Dips | Triceps and Shoulder |
52 | Ring Pushup | Arms, Core and Chest |
53 | Ring Chin Ups | Biceps, Back, and Core |
54 | Glute Bridge | Glutes, Hips, and Lower Back |
Calisthenics Workout List Muscle Group Wise
Let’s take a look at the complete calisthenics workout list based on the several muscle group.
Chest
- Normal push-up
- Wide arm push-up
- Incline pushup
- Decline pushup
- Bar Dips
- Negative Push Up
- Staggered Push-Up
- Ring Pushup
Shoulder
- Decline pushup
- Pike pushup
- Handstand Push-ups
- Dive Bomber Push-ups
- One-Arm push-Up
- Shoulder Tap
- Planche
- Elevated Inverted Rows
Arms
- Bench Dips
- Bar Dips
- Pseudo planche
- Triangle Pushup
- Floor Ring Dips
- Ring Pushup
- Chin-ups
- Ring Chin Ups
- Underhand Inverted rows
- Knuckle pushup
- Shoulder Tap
- Planche
- Australian Pull-Ups
- Ring Row
- Elevated Inverted Rows
- Negative Pullup
Back
- Pull-up
- Inverted rows
- Muscles up
- Front lever
- Chin-ups
- Bird Dog Plank
- Australian Pull-Ups
- Ring Row
- Elevated Inverted Rows
- Negative Pullup
- L Pull-Up
- Ring Chin Ups
Abdomen and Oblique (Core)
- Floor Windshield Wipers
- Hanging Leg Raises
- Crunches
- Plank
- Russian Twist
- Bird Dog Plank
- Front lever
- L Pull-Up
- Hollow Body Crunch
- Hanging Knee Raises
- L-Sit
- Single-Leg Tuck-up
- Dragon Flag
- Kneeling Ab Wheel Rollout
- Hanging Windshield Wiper
Quadriceps
- Shuttle runs
- Standard Squat
- Pistol Squat
- Lunges
- Jump Squats
- Box or Bench Jump
- Lateral Lunges
- Wall Sits
Hamstrings
- Pistol Squat
- Lunges
- Lateral Lunges
- Nordic Hamstring Curl
Glutes
- Wall Sits
- Glute Bridge
- Glute Kickback
Calves
- Calf raises
Calisthenics Exercises List Ranking From Beginner to Advanced Level
Beginner
- All Knee Pushup
- Incline pushup
- Normal push-up
- Bench dips
- Chin-ups
- Inverted rows
- Floor Windshield Wipers
- Crunches
- Plank
- Standard Squat
- Lunges
- Bird Dog Plank
- Jump Squats
- Ring Row
- Hanging Knee Raises
- Lateral Lunges
- Calf raises
- Wall Sits
- Floor Ring Dips
- Glute Bridge
Intermediate
- Wide arm push-up
- Decline pushup
- Pull-up
- Bar Dips
- Negative Push Up
- Pike pushup
- Dive Bomber Push-ups
- Staggered Push-Up
- Pseudo planche
- Knuckle pushup
- Hanging Leg Raises
- Shoulder Tap
- Russian Twist
- Shuttle runs
- Pistol Squat
- Burpees
- Australian Pull-Ups
- Elevated Inverted Rows
- Negative Pullup
- Hollow Body Crunch
- L-Sit
- Single-Leg Tuck-up
- Kneeling Ab Wheel Rollout
- Triangle Pushup
- Box or Bench Jump
- Ring Pushup
- Ring Chin Ups
Advanced
- Handstand Push-ups
- One-Arm push-Up
- Muscles up
- Planche
- Front lever
- L Pull-Up
- Dragon Flag
- Hanging Windshield Wiper
Names of Push and Pull Calisthenics Exercise Type
Push Workout | Pull Workout |
---|---|
Normal pushup | Chin-ups |
Wide arm pushup | Inverted rows |
Incline pushup | Pullup |
Decline pushup | Hanging Knee Raises |
Bar Dips | Muscles up |
Negative Push Up | Front lever |
Pike pushup | Australian Pullups |
Handstand Push-ups | Ring Row |
Dive Bomber Push-ups | Elevated Inverted Rows |
One-Arm push-Up | Negative Pullup |
Staggered Pushup | L Pull-Up |
Bench dips | Ring Chin Ups |
Pseudo planche | – |
Knuckle pushup | – |
Squat | – |
Planche | – |
Triangle Pushup | – |
Floor Ring Dips | – |
Frequently Asked Questions
Can You Do Calisthenics Workout Everyday?
Yes, you can do calisthenics workouts every day. The frequency of training entirely depends on you.
You can do it two times a week if you like or six days a week, it’s entirely up to you. And there’s no harm in doing calisthenics exercises every day until you don’t push yourself harder.
Can You Build Muscles with Calisthenics?
Yes, you can build muscles with calisthenics, but not significant.
Calisthenics exercises boost muscular strength, increase mobility and flexibility, and help you build an athletic body. Although, they do not build muscles as weight training does.
Is Calisthenics Better Than Weights?
Calisthenics training and weight training both are unalike to each other.
Calisthenics workouts are primarily bodyweight exercises that require little to no equipment. In contrast, weight training requires several types of equipment such as dumbbells, barbells, machines, and weight plates.
Calisthenics workouts are efficient for increasing stability, balance, and flexibility. On the other hand, weight training is more helpful for strength and bodybuilding.
So it depends on your fitness goal; if you want to improve your body movements, you can do calisthenics workouts. And if you’re going to build strength and mass, you can do weight lifting.
Full Body Calisthenics Workout List PDF
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