Best Calisthenics Beginner Workout | 8 Exercises To Master The Basics

FAMBA Group Personal Training in Rembrandtpark Amsterdam West

Calisthenics Basics Workout | 8 Best Exercises

When I first started calisthenics training, I had no idea what I was doing.

I’d seen people perform crazy feats of strength, human flags, planches, effortless handstands and in my head I kept asking the same question over and over:

How do you even get that strong?
Is that humanly possible?
And more importantly… is it possible for me?

That moment of doubt is familiar. Your mind starts racing ahead, creating distance between where you are now and where you want to be. It turns something simple into something complicated. Almost impossible.

But I realised something important:
Sometimes progress doesn’t require more complexity… it requires more grounding.

When I finally sat down and centred myself, the answer became obvious.

To achieve any calisthenics skill and to progress in almost any sport, it all comes down to the basics:

• Pull

• Push

• Squat

• Core

These are the foundation of the human body. And when you improve these patterns, everything else improves with them.

Like strengthening the roots of a tree so the branches can grow higher, the stronger your foundation becomes, the more capable your body becomes.

Who this calisthenics workout is for

In a previous blog, I shared an introductory routine for complete beginners, those who haven’t trained in a long time, haven’t played sports, or for whom movement still feels very unfamiliar. That calisthenics routine focuses on stability, support holds and gentle core work. It’s the starting line.

But this calisthenics routine is different.

This is for the person who:

• Has some gym or sport experience

• Understands basic technique

• Is now ready to step into calisthenics properly

This isn’t just a workout.
It’s your assessment.
It’s also your goal.

It tells you exactly where you are on the journey… and what you need to master before chasing calisthenics skills.

The 8 fundamental calisthenics movements

This routine is built around the essential calisthenics patterns:

• Pull-ups

• Pike push-ups

• Bodyweight rows

• Push-ups

• Single-leg wall sit

• Side star plank

• Wall handstand hold

• L-sit

If you can perform this routine with control and good technique, you are physically ready to start working towards skills like handstand push-ups, muscle-ups, planches, and more.

If this routine is already challenging, that’s not a failure.
That’s information.
That’s your map.

It simply means: skills come later — and that’s okay.

This is the same process I use with my own students. When they come to me wanting handstands, muscle-ups, or advanced calisthenics skills, we don’t jump straight to the flashy stuff.

We build the base first. Always.

Because the truth is, the basics aren’t boring, they’re powerful.

Your “base form” (and my love for Dragon Ball Z)

I’ve named this calisthenics routine “Base Form”, inspired by my childhood love of Dragon Ball Z.

The Saiyan’s all had a base form, a foundation they needed to master before they could transform. Only after mastering that base could they evolve into Super Saiyan 1… 2… and beyond.

In calisthenics, transformation works the same way. Advanced calisthenics skills like handstand push-ups, muscle-ups, levers, and more are your “Super Saiyan” moves. Without mastering your base form first, there’s no true transformation, only limited progress and a higher risk of injury.

This routine? This is your base form.

Master it, and when you progress to muscle-ups, handstands, and other advanced skills, everything becomes lighter, cleaner, easier.

Without a solid base, trying to jump straight to advanced calisthenics skills is like attempting a transformation without a foundation, and that never ends well.

How to start this calisthenics workout

• Begin with the reps you can do

• Stay within good form

• Focus on consistency, not ego

• Track improvement weekly

If you can’t perform some of the movements yet, that’s fine, find a regression you can do or go back to the previous beginner blog and start there. Build step by step.

Progress doesn’t reward speed.
It rewards patience.

Want guidance along the way?

If you’d like support on this journey, expert guidance, programming, and a motivating group environment, our group personal training at Famba is filling up quickly.

We already have new members starting at the end of the year and a fresh group beginning on January 12th.

Spots are limited because we keep the group small and personal.

If calisthenics has been on your mind, if you’ve been watching what we’re building, or if you’re ready to get into the best shape of your life — now is the moment.

Register your interest.
Join the journey.
Start building your base.

Everything powerful begins there.

Solly

Calisthenics in Amsterdam | Personal Training in Amsterdam West