For womenIntermediate
Women’s Intermediate Calisthenics Program
Bring more variety into your bodyweight training. Preview every day below and choose a short or an extended session.
- 30 training days
- 8–14 min a day
- Short & extended days
- For women
Your 30 days
Four phases, from warm-up to cool-down every day. Open a day to see its movements.
Phase 1 Days 1–7
- Day 1Burpees & CoreShort 8 min, extended 14 min
- Day 2Legs & CoreShort 8 min, extended 14 min
- Day 3Abs & PlanksShort 8 min, extended 14 min
- Day 4Squats & CoreShort 8 min, extended 14 min
- Day 5Planks & CrunchesShort 8 min, extended 14 min
- Day 6Arms & BackShort 8 min, extended 14 min
- Day 7Gentle ResetShort 8 min, extended 14 min
Phase 2 Days 8–14
- Day 8Core BuilderShort 8 min, extended 14 min
- Day 9Lunges & LegsShort 8 min, extended 14 min
- Day 10Arms & PlanksShort 8 min, extended 14 min
- Day 11Cardio & LegsShort 8 min, extended 14 min
- Day 12Tighter MiddleShort 8 min, extended 14 min
- Day 13Cardio & CoreShort 8 min, extended 14 min
- Day 14Stretch & BreatheShort 8 min, extended 14 min
Phase 3 Days 15–21
- Day 15Halfway Core CheckShort 8 min, extended 14 min
- Day 16Lunges & Leg RaisesShort 8 min, extended 14 min
- Day 17Plank CircuitShort 8 min, extended 14 min
- Day 18Burpees & LungesShort 8 min, extended 14 min
- Day 19Deep CoreShort 8 min, extended 14 min
- Day 20Whole-Body MixShort 8 min, extended 14 min
- Day 21Slow & EasyShort 8 min, extended 14 min
Phase 4 Days 22–30
- Day 22Core & PlanksShort 8 min, extended 14 min
- Day 23Firm LegsShort 8 min, extended 14 min
- Day 24Upper Body PushShort 8 min, extended 14 min
- Day 25Burpees & CrunchesShort 8 min, extended 14 min
- Day 26Core FinaleShort 8 min, extended 14 min
- Day 27Last Leg DayShort 8 min, extended 14 min
- Day 28Soft LandingShort 8 min, extended 14 min
- Day 29Dress RehearsalShort 8 min, extended 14 min
- Day 30Final RoundShort 8 min, extended 14 min
Follow this plan in the app
The app keeps your place in the plan, plays each day as a follow-along video and shows the workouts you have done.
Other women’s levels
30 days8–14 min a day
30 days8–14 min a day
30 days8–14 min a day
30 days8–14 min a day