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Improve Full Body Fitness At Home
Without Any Equipment

monthly calender with home wokrout video links

You don’t need a gym or fancy equipment to get fit, just follow my FREE 4-Week Calisthenics Workout Plan designed for women. 

This plan consists of 28 different follow-along workout videos that you can do at home.

No equipment is required, just a enough space to move and a good attitude.

These workouts will help you improve full body strength and cardiovascular conditioning with a variety of workout formats and programming to keep you from getting bored while getting results.

Filled with effective home workouts that are designed for busy moms with limited resources and time that are looking to feel their best inside and out.

Stop wasting time and money on ineffective workouts or going to the gym. All you need is dedication, hard work, and my 4-Week Calisthenics Workout Plan for Women.

Why you need this workout plan

These workouts are designed for busy moms that want…

What to Expect...

These workouts are all located on my Youtube Channel. Once you download your FREE PDF, you can click on the prescribed workout each day for a direct link to the video.

Throughout each workout, I offer modifications along the way so that you can adjust the exercises to your abilities.

I use a variety of timed intervals within the workouts so you can work at your own pace without missing a beat.

We will work through a vareity of intensities, duration, exercise selection, and muscle group focus to maximize results while minimizing burn out.

All without using any equipment, only bodyweight movements.

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FAQ's about calisthenics...

Is calisthenics good for females? Calisthenics are a functional form of exercise that promote strength and endurance improvements within healthy movement patterns.

How to start with calisthenics as a woman? Begin with basic compound exercises that target major muscle groups and work through a full range-of-motion, such as squats, lunges, push ups, sit ups, tricep dips, glute bridges, jumping jacks, etc. 

Is calisthenics enough to stay fit? Calisthenics can be used and modified to progressively increase strength, endurance, and stamina over a period of time for a wide variety of fitness levels.

Is calisthenics better than lifting weights? Calisthenics promote a focus on stability and motor control. An inexperienced lifter, deconditioned physique, or novice exerciser should opt for calisthenics over weights to avoid injury while building a strong foundation of movement patterns. 

Will calisthenics make me bulky as a female? Calisthenics are highly unlikely to make you bulky as a female unless you are training in a strict hypertrophy format while consuming a calorie surplus for mass gain over an extended period of time. Since calisthenics require low force output, it is unlikely that you will be able to progressively overload your muscles enough for significant mass gain. Bodyweight exercises are best for building lean muscle tone through muscular endurance training.

Does calisthenics burn belly fat? Calisthenics (or any other exercise) cannot be used to “burn fat” in specific areas of the body. However, combining calisthenics training with a calorie deficit will result in a loss of total overall body fat (including the belly area).

Is 20 minutes of calisthenics enough? Yes, 20 minutes is enough time for an effective calisthenics workout that improves conditioning.

How many times a week should I workout calisthenics? By varying intensity, target muscle group, duration, and exercise selection, calisthenics can be done everyday. 

How long will it take to see results from calisthenics? As with any form of exercise, consistent effort for at least 4 weeks will result in fitness improvements.

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***Always consult with your physician before starting this or any exercise or fitness program. Results are not guaranteed and may vary between each person. Please participate at your own risk.***