We all have daily routines and yes, some are better than others. Maybe you’re a morning go-getter or maybe you want to be? If morning calisthenics is something you’re thinking about adding to your daily fitness routine, then I’ve got a little bit of something special for you!
Why Morning Calisthenics Can Be Great
Early morning workouts can offer a host of benefits to your physical health, mental well-being, and overall outlook on the day. A few perks that morning bodyweight workouts bring are:
- Enhanced metabolism: This is kind of a no-brainer. Working out, regardless of time, increases metabolic action in the body.
- Improved physical and mental energy: Morning workouts are like an all-natural cup of coffee! Movement is a huge source of energy, something the vast majority of us need to start our day on the best foot. Breaking a sweat in the morning has also been shown to improve focus and mental ability throughout the day.
- Better sleep: As it turns out, morning workout routines can leave your body with a healthy sense of fatigue come bedtime, resulting in less tossing and turning with much more restful zzz’s!
- You’re done: Say goodbye to the worries of how you’ll get your workout in when you’ve got two soccer games, a dog at the groomer, and a client dinner after work. Knocking out your workout before the kids, dog, job, and life takes control of your schedule is one major perk of sunrise calisthenics.
- Establishing a routine: Working out first thing in the morning is a great way to make exercise an established part of your routine. Once you’ve gotten into the habit of working out, you’ll be less likely to skip a sweat session and one step closer to your fitness goals.
When is Morning Calisthenics Not Good?
Let’s be honest, we’re not all cut from the “bright and shiny risers” cloth. Morning calisthenics might not be the way to go if you’re:
- Not a morning person: I’m not. I won’t sugar-coat that (although, sugar-coated almonds are something I enjoy). Morning workouts don’t work for me, my focus isn’t there and my workouts aren’t as productive as they are later in the day.
- You already HAVE a solid morning routine: If your mornings are setting you up for success the way they are, so be it. Continue on!
- The WANT isn’t there: You can only force yourself to do something so many times before you honestly begin to hate it. I think we were all force-fed something by our loving parents as children that we continue to loathe as adults (mine was liver, but we’re not going there today). The same thing can be said for an exercise routine. If your evening workouts are the finish that your day needs, stay on that path.
Morning Calisthenics Routines for All-Comers
Here are a few bodyweight routines that, no matter your fitness level, you can add to your fitness catalog:
Warm-up Circuit
Jog in Place
- Don’t be lazy
- Keep knees at medium height
1 minute
This exercise is for:
- Getting heart and lungs going
- Loosening up the lower body and hips
Jumping Jacks
- Feet together, hands at sides
- Jump in the air and land with feet spread and arms pointing straight out slightly above 90 degrees
- Immediately jump back into starting position and repeat continuously
25 – 30 reps
This exercise is for:
- Loosening the shoulders and hips
- Getting the whole body warm
Arm Swings: Up and Down
- Start with feet shoulder-width apart
- Arms hanging loosely
- Swing arms up in controlled manner to touch hands above head
- Return to starting position and repeat
10 – 12 reps
This exercise is for:
- Loosening the shoulders, elbows and wrists
Arm Swings: Across the Body
- Start with feet shoulder-width apart
- Arms hanging loosely
- Raise arms to shoulder height
- Swing arms across the body in front of chest in a controlled manner
- Return to starting position and repeat
10 – 12 reps
This exercise is for:
- Loosening the shoulders, elbows, and upper back
- Keeping the heart and lungs going
Donkey Kick
- From kneeling position with hands and feet shoulder-width apart
- Extend one leg out behind the body
- Raise arms to shoulder height
- Return to start position, switch legs, and repeat
12 reps per leg
This exercise is for:
- Getting the lower body moving
- Loosening up the hips and back
Clams
- Lie on your side with legs touching and slightly bent
- Separate the knees, pivoting at the hips and heels
- Return to start position and repeat for reps
- Switch sides and repeat on the other leg
20 reps per leg
This exercise is for:
- Loosening the hips
- Warming up the thigh muscles and buttocks
Knee Hug
- From standing, pull one knee to your chest, wrapping both arms around the knee to “hug” for 2-3 seconds
- Return to starting position, switch legs, and repeat
8 – 10 reps per leg
This exercise is for:
- Loosening the back and knees
- Stretching the hip flexor muscles
Quad Stretch
- From standing, bring heel toward buttocks, gripping at the ankle to hold for 2-3 seconds
- Return to starting position, switch legs, and repeat
8 – 10 reps per leg
This exercise is for:
- Loosening the ankles and knees
- Stretching the quadriceps muscles
Basic Full-Body Routine
For this workout you’ll need:
- Bench or Box
- Dip Bars or Gymnastic Rings
- Your Body
Begin by completing the warm-up series.
Perform each of the following exercises with no more than thirty to forty-five seconds of rest between. Once all are completed, rest for up to one minute and repeat two more times, for a total of three rounds.
1. Mountain Climbers
Begin in plank position with hands beneath shoulders, body in line from head to toe. Engage core, pull right knee toward chest, extend back to return to start position. Repeat with your left knee. Continue alternating knees, keeping core engaged and body as straight as possible.
45 seconds of work
This exercise develops:
- Shoulder stability
- Core strength
- Lower back strength
- Hip flexors
2. Elevated Lunge
Place one foot on an elevated surface behind you (e.g., a step, chair, or bench). Lower your weight towards the ground, ensuring your front knee stays BEHIND the line of the toe. Push back to standing position. Repeat 10-12 times then switch legs.
10 – 12 reps per leg
This exercise develops:
- Glutes & Hamstrings
- Quadriceps
- Calf muscles
- Core strength
3. Push-ups
Start in plank position, with hands shoulder-width apart and turned slightly out. Keep feet flexed at hip distance and tighten core. Bend elbows until chest reaches the floor, push back up. Be sure to keep elbows tucked close to your body and core engaged.
10 – 15 reps
This exercise develops:
- Pectoral muscles
- Shoulder muscles (deltoids)
- Triceps muscles
- Core strength
4. Single-Leg Drop Squats
Begin by standing on a low bench, box or even a chair. Raise left leg to where it hovers off the edge of the box and lower into a squat on the right leg. Push through heel and glutes to return to standing. Repeat 10-12 times before switching legs. Use a broom handle or wall for balance.
10 – 12 reps per leg
This exercise develops:
- Glutes & Hamstrings
- Quadriceps muscles
- Calf muscles
- Core strength
5. Burpees
Begin standing with hands at sides. Squat down and place both palms on the floor, hop legs behind you into plank position. Hop legs back under your body, springing up, arms overhead as you jump. Repeat continuously. Add a push-up at the bottom of the movement (when getting into plank position) for extra difficulty.
10 – 12 reps
This exercise develops:
- Glutes, Hamstrings & Quadriceps muscles
- Shoulder, Pectoral & Triceps muscles
- Core strength
- Cardiovascular fitness
6. Squats
Start with feet slightly wider than hips, toes slightly angled outward. Push buttocks back behind you as you lower, keeping knees behind toes, chest open and back straight. Once your quads are parallel to the floor, push through heels to return to standing.
15 – 20 reps
This exercise develops:
- Glutes & Hamstrings
- Quadriceps muscles
- Core strength
- Cardiovascular fitness
7. Inverted Bodyweight Rows
Using a set of dip bars or rings set around waist height, lie on the floor beneath the bar, facing up. Grab bars/rings with an overhand grip, slightly wider than shoulder-width. Contract abs and buttocks, keeping your body completely straight. Pull body up until your chest is even with bars/rings. Lower back down, keeping body straight and muscles engaged.
10 – 12 reps
This exercise develops:
- Latissimus Dorsi (Lats)
- Trapezius and other upper back muscles
- Shoulder muscles and Biceps
- Core strength
8. Plank
Plant hands directly under shoulders, slightly wider than shoulder-width. Ground toes into the floor and squeeze glutes to stabilize your body, be careful not to lock knees. Neutralize neck and spine, keeping head in line with back. Hold position.
45 seconds, building up to longer over time.
This exercise develops:
- Shoulder stability
- Triceps muscles
- Core strength
No Equipment Full-Body Routine
For this workout you’ll just need a few feet of room around and above you, and your body weight. A timer will also be helpful.
Begin by completing the warm-up series.
Complete each set of exercises, with no more than thirty seconds of rest between transitions. Once all have been completed, rest for up to two minutes. Repeat entire series one to two more times for a MAX total of three rounds.
1. Lunge
Stand with hands on hips, feet hip-width apart. Step right leg forward, slowly lower body until left knee is near floor and bent at least 90 degrees. Return to starting position, repeat with left leg.
10 – 12 reps per leg
This exercise develops:
- Glutes
- Hamstrings
- Quadriceps
- Core strength
2. Bear Crawl
Start on your hands and knees, and then rise up onto your toes. Tighten your core, slowly reach forward with your right arm and right knee. Return to the starting position and follow with the left side. This is one rep.
10 – 12 reps of complete for 1 minute
This exercise develops:
- Shoulders, chest & back muscles
- Glutes & Hamstrings
- Quadriceps
- Core strength
3. Pistol Squat
Stand holding arms straight out in front of the body. Raise right leg, flexing right ankle, pushing hips back. Lower your body as far as you can while keeping your leg raised. Hold for 3 counts, push through the heel to return to standing. Use a bench or chair for stability and to develop the necessary strength to do it free-standing.
8 – 10 reps per leg
This exercise develops:
- Glutes, Hamstrings and hip adductors
- Quadriceps
- Calf muscles
- Core strength and overall balance
4. Push-ups
Start in plank position, with hands shoulder-width apart and turned slightly out. Keep feet flexed at hip distance and tighten core. Bend elbows until chest reaches the floor, push back up. Be sure to keep elbows tucked close to your body and core engaged.
10 – 15 reps
This exercise develops:
- Pectoral muscles
- Shoulder muscles (deltoids)
- Triceps muscles
- Core strength
5. Contralateral Limb Raise
Lie facedown with arms outstretched, palms facing each other. Slowly lift one arm a few inches off floor and keep it straight without rotating the shoulder. Keep your head and torso still. Hold the position for a 3 count, lower arm to starting position. Repeat on another side.
*Take it up a notch by lifting the opposite leg a few inches off the floor at the same time.
20 each side
This exercise develops:
- Glutes and hip flexor muscles
- Trapezius muscles and other upper back muscles
- Lower back muscles
- Shoulder muscles
6. I-Y-T-O-W (Shoulder Stabilization Series)
Lie facedown with arms outstretched, palms facing each other. Move arms to form the letters I, Y, T, O, and W. Return to starting position. Repeat!
10 – 12 reps
This exercise develops:
- Shoulder muscle strength
- Strength and stability in the rotator cuffs
- Core strength
7. L-seat
Sit on the floor, legs extended, feet flexed. Place hands on floor, slightly round torso. Lift hips from the floor, hold for 5 seconds and release. Repeat.
8 – 10 reps
This exercise develops:
- Core strength
- Hip flexor muscles
- Quadriceps
- Triceps, shoulders, chest and lats
8. Flutter Kick
Lie face-up, arms at sides. With legs extended, lift heels six inches from the floor. Make small, up and down pulses with feet while engaging your core.
1 minutes
This exercise develops:
- Core strength
- Hip flexor muscles
9. Side Plank
Lie face-up, roll to one side. Come up on one foot and elbow. Lift hips, engage the core. Hold! Flip to the other side (kinda like you do pancakes) and repeat!
30 seconds each side, building up to longer over time.
This exercise develops:
- Core strength
- Hip flexor muscles
- Shoulder strength and stability
10. Tuck Jump
Stand with knees slightly bent and jump as high as possible. Bring your knees in towards the chest while extending your arms straight out. Land on balls of feet with knees slightly bent. Repeat.
10 – 12 reps
This exercise develops:
- Glutes and Hamstrings
- Quadriceps and calves
- Hip flexor muscles
- Core strength
- Cardio fitness
Beginner Full-Body Routine
For this workout you’ll just need:
- Timer
- Chair
- Wall
- Your body weight
Begin by completing the warm-up series.
Complete each set of exercises, with no more than thirty seconds of rest between transitions. Once all have been completed, rest for up to two minutes. Repeat the entire series one to two more times for a MAX total of three rounds.
1. Chair Squat
Stand facing away from chair, feet shoulder-width apart. Push hips back, bend knees, slowly lower into a chair with arms extended outward. Press through the heels to bring yourself back to standing.
8 – 10 reps
This exercise develops:
- Glutes
- Hamstrings
- Quadriceps
2. Jog in Place
Jog. In. Place.
Keep your knees at medium height.
2 minutes
This exercise develops:
- Quadriceps
- Knee and ankle stability
- Core strength
- Cardio fitness
3. Wall Push-ups
Stand about two feet from the wall. Place hands on the wall, plant feet to the floor. Bend your elbows, slowly bringing yourself to the wall. Push back to the starting position, making sure to keep the core engaged and elbows tight to the body.
8 – 10 reps
This exercise develops:
- Shoulder and chest muscles
- Triceps
- Core strength
4. Basic Bridge
Lie faceup, knees bent about shoulder-width apart, arms straight down by sides. Roll through your hips to raise your butt from the floor. Pause at the top for a 3 count hold. Slowly lower to the floor. Repeat.
10 – 15 reps
This exercise develops:
- Hip abductor muscles
- glutes and Hamstrings
- Lower back muscles
- Core strength
5. Modified Lunge
Start with one leg in front of the other, about a foot apart, and grab the back of a sturdy chair. Slightly bend both knees, push back up to starting position through heels. Repeat action 8-10 times before switching legs.
8 – 10 reps per leg
This exercise develops:
- Glutes and Hamstrings
- Quadriceps
- Calves
- Core strength
6. Plank
Plant hands directly under shoulders, slightly wider than shoulder-width. Ground toes into the floor and squeeze glutes to stabilize the body, be careful not to lock knees. Neutralize neck and spine, keeping head in line with the back. Hold position.
15 – 20 seconds, gradually building up to longer.
This exercise develops:
- Core strength
- Shoulder stability
7. Beginner Triceps Dips
Sit on the floor with knees slightly bent, palms on the floor, torso at about a 45-degree angle. Push butt off floor until arms straighten, engaging core and squeezing triceps. Lower back to the floor. Repeat.
8 – 10 reps
This exercise develops:
- Triceps
- Pectoral muscles
- Core strength
8. Jumping Jacks
Start with feet together, hands at sides. Jump in the air while spreading feet and swinging arms out, then back to starting position.
2 minutes
This exercise develops:
- Glutes
- Quadriceps
- Hip flexor muscles
- Cardio fitness
9. Arm Circles
Stand with arms extended by sides, perpendicular to the torso. Slowly make clockwise circles about one foot in diameter. Reverse the movement, going counterclockwise.
30 seconds each side.
This exercise develops:
- Shoulder strength and stability
- Biceps and triceps
- Upper back muscles
Advanced Full-Body Routine
For this workout you’ll just need:
- Pull-up Bar or Gymnastic Rings
- Dip Bars or Gymnastic Rings
- Box or Bench
- Your body weight
Begin by completing the warm-up series.
Complete each set of exercises, with no more than thirty seconds of rest between transitions. Once all have been completed, rest for up to two minutes. Repeat the entire series two more times for a total of three rounds.
1. Pull-ups
Grab bar/rings with a grip slightly wider than shoulder-width, palms facing away from you (overhand grip). Hang beneath bar/rings. Pull yourself up until your chin is above bar/rings. Pause slightly. Lower slowly back to starting position.
10 – 15 reps
This exercise develops:
- Lats and Trapezius muscles (Traps)
- Biceps and brachioradialis (a forearm muscle)
- Pectoral muscles
- Core strength
2. Bodyweight Dips
Support your body with both dip bars or rings. Raise feet off the floor. Keep elbows straight, head in line with knees, wrists under forearms. Engage abs, interlock legs to stabilize the lower body. Bend elbows to lower body until elbows reach a 90-degree angle. Keep arms parallel with the floor, wrists straight. Pause and push into rings/bars to return to starting position.
10 – 12 reps
This exercise develops:
- Anterior deltoids and rhomboids (muscles in the mid back)
- Pectoral muscles
- Triceps
- Core strength
3. Chin-ups
Start by hanging from a pull-up bar or rings with an underhand grip. Squeeze shoulder blades back and down to raise the body. Pull with arms until chin reaches bar/rings, slowly lower back down.
10 – 12 reps
This exercise develops:
-
li>Lats and teres major (small back muscle)
- Biceps and brachialis
- Traps, rhomboids and pectoral muscles
- Core strength
4. Jump Lunge
Start with a standard forward lunge, but on the way up, explode to jump a few inches off the ground. Land softly with both legs bent at 90-degrees and the front knee directly over the ankle. Repeat 10-15 times before switching legs.
*Take it up a notch by switching legs mid-air.
10 – 15 reps per leg
This exercise develops:
- Glutes and hamstrings
- Quadriceps
- Calf muscles
- Core strength and cardio fitness
5. Single-Leg Glute Bridge
Start on back, knees bent, feet flat on the floor. Bring right knee into chest, raise up into bridge position by pushing firmly into the left foot. Slowly lower to the floor. Repeat 12-15 times before switching legs.
12 – 15 reps per leg
This exercise develops:
- Glutes and Hamstrings
- Quadriceps
- Calves
- Core strength
6. Side Plank Star
Starting in traditional side plank position, lift the top leg straight up, hold for 1-2 seconds. Bring your leg back down. Repeat 10-15 times before switching sides.
10 – 15 reps each side.
This exercise develops:
- Core strength
- Shoulder stability
- Quadriceps
7. Rotating Jump Squat
Lower into a traditional squat, back flat, thighs parallel to the floor. Explode off ground, rotating 180-degrees counterclockwise. Land softly in starting squat position, immediately launching into next jump, rotating 180-degrees clockwise. Keep chest up, spine long, and core engaged.
8 – 10 reps
This exercise develops:
- Quadriceps
- Glutes and hamstrings
- Calf muscles
- Core strength and cardio fitness
8. Inverted Rows
Using a set of dip bars or rings set around waist height, lie on the floor beneath the bar, facing up. Grab bars/rings with an overhand grip, slightly wider than shoulder-width. Contract abs and buttocks, keeping body completely straight. Pull the body up until your chest is even with bars/rings. Lower back down, keeping the body straight and muscles engaged.
12 – 15 reps
This exercise develops:
- Trapezius muscles
- Lats and rhomboids
- Posterior deltoids
- Core strength
9. Plank Balance Holds
Starting in a traditional forearm plank position, back flat with forearms planted securely on the floor, simultaneously lift your left arm and right leg until parallel to the floor. Hold for 2-3 seconds, keeping the core tight. Release and repeat for right arm/left leg.
10 – 15 reps each side.
This exercise develops:
- Shoulder strength and stability
- Core strength
- Upper and lower back muscles
10. Decline Push-ups
Using a bench or box, start on hands and knees, place feet on bench/box. Perform a standard push-up. Keep back straight, tilt pelvis backward, engaging core and glutes to stabilize the spine.
15 – 20 reps
This exercise develops:
- Upper pectoral muscles
- Shoulder muscles
- Triceps
- Core strength
Bring Your Gymnastics Rings to Supercharge Your Morning Calisthenics Workouts
Gymnastic rings are often grossly underrated in calisthenics. I don’t know why, they offer seemingly endless training possibilities and can effectively and cheaply replace other pieces of gym equipment in your home.
The stabilization required to master the rings, multiple muscle groups worked simultaneously, and freedoms that gymnastic rings bring (e.g., mobility, space-saving, variety) should be enough reason for you to grab a pair.
Regardless of whether or not you decide to add a morning workout routine, it’s easy to see how great incorporating bodyweight workouts into your fitness routine can be. Here’s to being able to toss your weight around!
