Military Calisthenics Workout for Women
A bodyweight circuit you can do at home with no equipment. Press start and the timer and voice coach take you through every round, hands-free.
Beginners and anyone getting back into training
If you've never trained before, start with the beginner circuit for a week or two.
About 20 minutes
4 rounds of 5 moves, rest included.
3 days a week
With a rest day in between, e.g. Monday, Wednesday, Friday.
None
Floor space. A mat makes the knee push-ups and sit-ups more comfortable.
The workout
Do each move for the time shown, rest, then go to the next. After the last move, start the next round. The rep numbers are a goal, not a rule.
1. Knee Push-Ups
30s · about 10 reps · 25s rest
Knees down, straight line from knees to head, lower your chest to the floor and press back up.
Easier: Do them against a wall or with hands on a bench.
2. Bodyweight Squats
40s · about 18 reps · 20s rest
Feet shoulder-width, sit hips back and down, drive through heels.
Easier: Reduce depth or hold a wall/chair for balance.
3. Prone Row
30s · about 10 reps · 25s rest
Face down, arms out wide, lift your chest an inch off the floor and pull your elbows back toward your ribs, squeezing the shoulder blades together.
Easier: Leave your chest on the floor and move only the arms if lifting it strains your lower back.
4. Sit-Ups
40s · about 15 reps · 20s rest
Feet anchored, curl chest to knees, control the descent.
Easier: Do crunches instead of a full sit-up.
5. High Knees
30s · 25s rest
Drive knees to hip height, quick feet, pump the arms.
Easier: March in place instead of running.
Your first 4 weeks
Three sessions a week. Each week builds a little on the last.
- Week 1Start 3 rounds →
3 rounds instead of 4 while you learn the moves. Stop any set early if your form slips.
- Week 2Start 4 rounds →
The full 4 rounds. Go at your own pace and use the easier version of any move you need.
- Week 3Start 4 rounds →
4 rounds, aiming to reach the rep goal on every move in the first two rounds.
- Week 4Start 4 rounds →
4 rounds. Try regular push-ups for the first round, or move up to the Full Workout if this feels easy.
Women's Workout FAQ
New to bodyweight training?
Start with the beginner path before stepping up to this circuit.