Daily Calisthenics Routine

Written By: Todd Kuslikis
June 29, 2016

It’s always tough working something new into your daily routine. Let’s face it, we’re all plenty busy as it is. Between work, family life, and scrolling through various social media feeds, where does the day go?

The thing is, fitness is something everyone should be making time for. But some people — beginners as well as seasoned athletes — just don’t know the best way to go about it. And that’s why we’ve put together a quick, simple way for you to get an effective calisthenics workout every single day, even if you have minimal time.

This simple bodyweight routine is perfect for anyone that wants to get on track with their fitness. You likely won’t find any of these maneuvers too confusing or difficult, and that’s exactly what we’re going for here. We’ve got plenty of other resources for advanced calisthenics movements, but what we’ve got here is pretty simple. So couple that with the fact that it won’t take more than a few minutes, and there’s no reason this can’t be worked into your daily routine.

It’s broken up into a series of stretches that will be beneficial for everyday movements, followed by three sets of different exercises that will target key muscle groups.

Daily stretch routine

Each of these stretches will dramatically improve your mobility, flexibility and overall body control.

Wrist Mobility

Shoulder Rolls


Leg Swings

Daily calisthenics routine

These classic bodyweight exercises can be done in a circuit or one at a time. Either way, it’s a quick way to activate most of your body’s muscles and keep your body sharp every day.

Daily Pushups

3 * 10 pushups

Daily Squats

3 * 15 squats

Daily Planks

3 * 30s plank


Show/Hide Comments (10 comments)
  1. Annie Jones

    Thanks for the tips.

    I am a mom of two and do not have to time go to gym currently. Exercise at home is my first choice now. I love planking and crunch. I sometimes perform calisthenics with some small dumbbell or pushup bar at home in the morning.


    • Todd Kuslikis

      That’s awesome, Annie. That’s what’s so wonderful about bodyweight exercise, it leaves with no excuses. Keep up the great work!

      – Todd

  2. Lasse

    Yes, before a day at the office these exercises will make my body awake and ready. Thanks for the tips.

  3. John

    Hi Todd, thank you for the stretch and calisthenics routines. Simple bodyweight exercises to keep yourself in shape cannot be replaced by anything else. But I miss pull ups in your routine. An important exercise too, to build up strength and muscles.

    with best regards, John

  4. Pete

    Hello, I recommend yoga for daily morning routine/warm up,
    especially the Sun salutation flow excercise.
    Indeed I am a little confused, the real meaning of “power yoga” is quite different from what would I expect (not native English speaking), under “yogacises” I’ve managed to find more calisthenic movements for building strength.
    What’s your position on this? Or do you accept yoga only as a stretching solution?

  5. Steve

    Hey Todd, I love the simplicity of this approach. Especially for very busy individuals and beginners, I think there’s no better way to start than following something as simple and effective as this… CONSISTENTLY. Not just here and there, but as you said, every day (or at least every other day). Also, I think it might even be better than starting to follow a very complicated workout which would just overwhelm a beginner. Love these videos too. I’m a huge fan of both Ryan from GMB and Antranik. Thanks, Steve

    • Todd Kuslikis

      Hi Steve,

      Ryan and Antranik are amazing people (we’ve interviewed both on SOA, btw).

      – Todd

      • Steve

        Thanks Todd, I just read those interviews. I was a bit surprised that Antranik said he would choose flexibility over strength. Interesting food for thought. Ryan’s thoughts about hiring a coach and following their advice 100% instead of second guessing it is also something I totally agree with. I see people second guessing their PTs all the time. Great interviews, thanks for the heads up!

  6. Luke Cafferty

    Thanks for the videos Todd.

    I have been meaning to start a morning routine incorporating something similar to what you have here. Get the body limber and ready for the day instead of going for the coffee first thing.

    Have you tried incorporating the cat-camels before bed? I have heard it’s a good stretch to help you fall asleep quicker. Sometimes I find bad sleeping positions and lack of flexibility can put added pressure on my spine.

    • Todd Kuslikis

      Hi Luke,

      Cat-camels definitely feel relaxing. I’m gonna give that a try. Thanks!

      – Todd

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