Military calisthenics workout programs
Ten complete plans: five levels for women and five for men, from Beginner to Expert. Every day comes in a short version of about 8 minutes and an extended one of about 15.
30-day plans
10 plans
30 days8–14 min a day
30 days8–14 min a day
30 days8–14 min a day
30 days8–14 min a day
30 days8–14 min a day
30 days8–15 min a day
30 days8–15 min a day
30 days8–15 min a day
30 days8–15 min a day
30 days8–15 min a day
How the plans work
Each plan is an ordered set of 30 training days in four phases. A day starts with a warm-up, moves on to the main work and ends with a cool-down. The extended version adds movements inside each part and keeps their order.
Follow the days in order and leave room for recovery or repeats. Start by previewing day 1 of a Beginner plan and checking the movements you will practice.
Follow your plan in the app
The app keeps your place in the plan, plays every day as a follow-along video and shows the workouts you have done.
