Calisthenics For Women Workout

Check out how to achieve your dream figure without lifting weights!

The fitness industry has experienced a rise in popularity in recent times. Terms such as “girls that squat” has become a proud tag on social media.

Females wanting to be ‘strong not skinny’ is one of our favorites. But one misconception is that you need to lift weights to become strong.

This definitely isn’t true, and women who are performing workouts based around calisthenics prove this.

For this reason, we’ve put together the best calisthenic exercises.

Calisthenics Workout For Women

What is calisthenics?

The official definition of ‘calisthenics’ is this; gymnastic exercises to achieve bodily fitness and grace of movement.

But all you need to know is that it’s a workout that doesn’t involve weights.

Can you can be strong without lifting weights? 

The answer to this question is ‘of course’. In fact, the U.S military use calisthenic exercises to evaluate how fit and strong their soldiers are.

To prove our point; a weightlifter might be able to bench press over 200 lbs, but they’ll struggle with chin-ups if they aren’t used to it.

But don’t get us wrong; it’s certainly beneficial to lift weights, we’re not arguing that point.

As this article focuses around calisthenics though, we’re only concerned about the benefits of body-weight exercises here.

Here’s a list of the most common calisthenic exercises: 

  • Box Jumps
  • Crunches
  • Dips
  • Calf-Raises
  • Jumping Jacks
  • Lunges
  • Leg Raises
  • Push-Ups
  • Pull-Ups
  • Plank
  • Sit-Ups
  • Squat Jumps

A women performing calisthenics exercises outside

Higher Volume

We’ve mentioned this in past articles before, but for those that don’t know; women have a high pain tolerance in the gym.

How does this benefit us? Answer: it allows us to recover faster between sets and perform higher volume workouts.

In fact, a study proved that women are MUCH better at performing higher volume than men.

For example, if a women trained at high volume at 90% of their 1RM for 3-4 weeks, then her body would respond positively. However, a man would burn-out and be at higher risk of sustaining injuries.

For this reason, calisthenics workouts are ideal for females; as you’re not using weights here, you’ll need to increase the volume to reach the ideal training intensity.

Let’s get started!

Anyway, now that you know what ‘calisthenics’ means, and what these workouts are all-about.

We’ve put together a list of the best exercises below – to help you build strength, and achieve that bikini body you’ve always wanted.


Calisthenics Workout Routine

1. Box Jumps

a women performing box jumps as part of her calisthenics workout

This is probably the most popular jump variation. It’s great for working your lower body – helping you to sculpt your dream legs and glutes.

As we mentioned, you’ll be performing high volume throughout this workout – so expect to get your sweat on!

What to do: 

  • 4 sets of 10 reps
  • 1 minute rest between sets

2. Push Ups

a woman performing push ups a part of her calisthenics workout

You’ll be feeling the burn on your legs after that last exercise. So we’re bringing the focus to your upper body with push ups.

Again, aim for high volume. But if you’re new to training in the gym, then simply perform as many as you can.

What to do: 

  • 4 sets of 10 reps
  • 1 minute rest between sets

3. Dips

a woman performing dips calisthenics as part of her workout

We’re looking fto hit your upper-body again here.

Dips are a compound exercise, meaning it’s perfect for targeting numerous muscles groups at once.

What to do: 

  • 4 sets of 10 reps
  • 1 minute rest between sets

4. One-Legged Squat

a women performing one legged squats as part of her calisthenics workout

Back to a lower-body exercise. This is also known as a ‘pistol squat’ and are great for training your strength and balance.

It might look easy on pictures. But you’ll be struggling when you begin your first set…

If you’re unable to perform this one-legged squats, then get some lunges done instead.

What to do: 

  • 4 sets of 10 reps each leg
  • 1 minute rest between sets

5. Chin Ups

a woman performing chin ups as part of her calisthenics workout

This is the last exercise on this list, and you’ll be glad to give your legs a rest after those one-legged squats (or lunges).

You might not be able to perform many chin-ups at first. But don’t worry, you’ll build up your strength and become a pro in no-time!

What to do:

  • 4 sets until failure
  • 1 minute rest between sets

Summary: Calisthenic Workout For Women

As we mentioned, calisthenics workouts are great for building your strength up – especially if you’ve recently embarked on your fitness journey.

The fact that the U.S military use calisthenics exercises to determine the strength of their soldiers is great – it’s testimony to how demanding these workouts can be!

Not only that, as women, we can handle higher volume training (and pain tolerance in the gym) than men. Calisthenics allow us to take this advantage and get better results.

Bottom Line: Calisthenics exercises are body-weight only. This places less stress on your joints, and still helps you achieve your dream bikini body.

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