Military Calisthenics for Women
Strength standards vary by individual, not by gender. This is the standard circuit with scaling notes built in, so you can find your working rep range and progress from there.
There's a popular freemium app in this space aimed specifically at women (4.7★, 7,000+ ratings) — proof there's real demand for this exact combination: military-style bodyweight training, presented without assuming you're already advanced. We think that demand deserves a genuinely free, no-signup option too.
The program below is not a separate or reduced version of the standard circuit — it's the same push/pull/legs/core structure, with a starting rep scheme that's realistic for most people beginning bodyweight training, plus a scaling option under every movement.
Military Calisthenics — Women's Program
Same underlying military-style circuit, scaled with regression options noted per exercise. Strength standards differ by individual, not by gender — use the scaling cues to find your working rep range, then build from there.
- 1
Push-Ups — 10 reps
Hands under shoulders, body in one straight line, chest to floor.
Scale: Drop to knees or elevate hands on a step to reduce load.
- 2
Bodyweight Squats — 18 reps
Feet shoulder-width, sit hips back and down, drive through heels.
Scale: Reduce depth or hold a wall/chair for balance.
- 3
Prone Row — 10 reps
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.
Scale: Leave your chest on the floor and move only the arms if lifting it strains your lower back.
- 4
Sit-Ups — 15 reps
Feet anchored, curl chest to knees, control the descent.
Scale: Do crunches instead of a full sit-up.
- 5
High Knees — 30s
Drive knees to hip height, quick feet, pump the arms.
Scale: March in place instead of running.
Women's Program FAQ
New to bodyweight training?
Start with the beginner path before stepping up to this circuit.