The beginner street workout program below is suitable for beginners, but it might be too heavy if you haven’t done any street workouts at all in the past. You can adjust the intensity up or down by taking 30 seconds or up to 2 minutes of rest in between the calisthenics exercises or slightly adjust the number of repetitions for each exercise. The goal of this beginner street workout program is to strengthen your whole body and overall endurance. This will give you a strong foundation which allows you to move on to an intermediate street workout program or more advanced exercises or specific training goals in the future.
Workout goal: full body / getting stronger
Duration: 5 weeks
Frequency: 3 times a week
- 30 seconds jumping jacks
- 10 Lunges (each leg)
- 3 Second L-Sit Hang (5 reps)
- 15 incline Push-Ups
- 5 sec flexed arm hang (3 reps)
- 10 Seated dips on chair or bench
- 10 Sit Ups
- 15 Step ups
- 30 seconds plank
If this was too easy for you, than you can try to repeat this beginner workout program 2 or 3 times in a row or you can try an intermediate street workout routine. Each round should take you approximately 10 minutes to complete, depending on the amount of rest you take in between the exercises. In general you should train at an intensity where you can manage to do many repetitions with a good technique. According to this article a shorter rest period in between exercises will increase strength and muscle growth.
For the best results and fast progression it is recommended to perform this beginner street workout program at least 2 or 3 times a week and take no more than 1 minute of rest in between exercises. But always listen carefully to your body. Especially in the first two weeks, your body might need some extra time to recover after these street workouts. Read more about how much rest your muscles need after a workout. It is also recommended to perform a cooling down after your workout.
More beginner street workout routines
In the workout videos below you can find more street workout inspirations. These two video shows you examples of alternative beginner exercises and workout programs that you can perform outdoor in the park.