Calisthenics
Beginner week

Warm-up

About 5 minutes

Do this before every workout. Move gently at first and get a little warmer with each move.

  1. 1March on the spot

    90 s
    March on the spot: one knee lifted to hip height, arms swinging.
    Illustration © DAREBEE (CC BY-NC-ND 4.0)

    Lift your knees to hip height and swing your arms. Start easy and speed up a little.

  2. 2Arm circles

    30 s forwards, 30 s backwards
    Arm circles: standing with arms straight out to the sides, circling.
    Illustration © DAREBEE (CC BY-NC-ND 4.0)

    Arms straight out to the sides. Start with small circles and make them bigger.

  3. 3Hip circles

    30 s each way
    Hip circles: standing with hands on hips, circling the hips.
    Illustration © DAREBEE (CC BY-NC-ND 4.0)

    Hands on your hips, feet apart. Draw big, slow circles with your hips.

  4. 4Leg swings

    10 per leg
    Leg swings: standing tall, one straight leg swung forwards.
    Illustration © DAREBEE (CC BY-NC-ND 4.0)

    Stand tall, holding a wall if you need to. Swing one straight leg forwards and back, relaxed and controlled.

Beginner week