All workouts

Beginner Calisthenics: Bodyweight Row Door Handle & Wide Push Up

A 30-minute calisthenics session at beginner level. 10 video-guided movements — including Bodyweight Row Door Handle and Wide Push Up — using bodyweight. Follow along with demo clips, timed rests and set logging.

30 min 10 exercises

The workout

  1. 1

    Bodyweight Row Door Handle

    3 × 10

    Pull your chest towards the door handle, keeping your body straight. Works back and biceps.

  2. 2

    Wide Push Up

    3 × 8

    Lower your chest towards the floor with elbows wide, keeping your body rigid. Works chest, shoulders, and triceps.

  3. 3

    Bodyweight Reverse Lunge

    3 × 10

    Step back, lowering until both knees are bent at 90 degrees. Works quads, glutes, and hamstrings.

  4. 4

    Heels Squat Slide Wall

    3 × 12

    Slide down the wall, keeping your heels planted, until your thighs are parallel. Works quads and glutes.

  5. 5

    Wide Front Elbow Plank

    30s

    Hold your body in a straight line from head to heels, forearms wide, engaging your core. Works entire core and shoulders.

  6. 6

    Crunch Bent Knee Against Wall

    3 × 15

    Lie on your back with feet against a wall, lifting your shoulders off the floor. Works rectus abdominis.

  7. 7

    Alternate Heel Touchers

    3 × 12

    Lie on your back with knees bent, reaching one hand to touch the heel on the same side. Works obliques.

  8. 8

    Scapula Push Up

    3 × 15

    In a plank position, depress and protract your shoulder blades only, keeping your arms straight. Works serratus anterior and scapular control.

  9. 9

    Lying Prone W To T

    3 × 12

    Lie face down, lifting your chest slightly, moving arms from W to T shape. Works upper back and rear deltoids.

  10. 10

    Bodyweight Calf Raise Wall Sit

    30s

    Sit against a wall with knees at 90 degrees, then lift your heels. Works calves and quads.

Get a personalised plan built around your goals, equipment and level.

Build my plan

Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.

More workouts to try

30 minFoundation Full BodyBuild strength with fundamental movements30 minBeginner Full Body A: Goblet Squats & DeadliftsBeginner full-body free weights workout with goblet squats, deadlifts, floor press, farmer carry, and overhead march.30 minBeginner Full Body B: Step-Ups & PulloversBeginner full-body workout featuring step-ups, pullovers, hammer curls, goblet lunges, and standing press.30 minBeginner Full Body C: Glute Bridges & Upright RowsBeginner full-body workout with glute bridges, upright rows, split squats, front raises, and suitcase carry.30 minBeginner Full Body D: Chest Press Hip Bridge & Goblet Reverse LungeBeginner full-body workout with chest press hip bridge, goblet reverse lunge, side bends, shrugs, and calf raises.30 minBeginner Full Body E: Split Squats & KickbacksBeginner full-body workout with split squats, kickbacks, front rack march, reverse fly, and wall sit hold.

Train with a plan built around you

Training, nutrition and courses in one appWhy one connected plan beats stitching three subscriptions together.What a personal trainer actually costsIn-person rates compared with online coaching — and where Visionary lands.