GIO

Free 4-week plan

I'm Gio. Over 100 follow-along calisthenics workouts on YouTube, no equipment. Start with my free plan: three a week, 10 to 15 minutes each.

Start Day 1Get the PDF plan by email

Opens on YouTube. No sign-up.

Gio standing wide with his hands on his hips
  • Week 1Start Here, 10 min
  • Week 1Legs + Glutes, 10 min
  • Week 1Desk Job Strength, 10 min
  • Week 2Head to Toe, 12 min
  • Week 2Glutes + Legs, 12 min
  • Week 2Small Space Full Body, 12 min
  • Week 3Indoor HIIT, 13 min
  • Week 3Core + Push, 10 min
  • Week 3Full Body Basics, 12 min
  • Week 4Full Body, 15 min
  • Week 4Head to Toe 2, 12 min
  • Week 4Final Test + Full Body, 10 min

Four weeks. Twelve workouts.

Three workouts a week, 10 to 15 minutes each, no equipment. Tap a day and it opens on YouTube inside the plan playlist, so the next day is queued right after it.

Week 1, Base

Learn the moves. Pause the video whenever you need to.

  1. Day 1,10 min,Start Here. On YouTube: How to Start Calisthenics
  2. Day 2,10 min,Legs + Glutes. On YouTube: Lower Body and Glutes
  3. Day 3,10 min,Desk Job Strength. On YouTube

Week 2, Volume

Two more minutes per session.

  1. Day 1,12 min,Head to Toe. On YouTube: Head to Toe Calisthenics
  2. Day 2,12 min,Glutes + Legs. On YouTube: Glutes and Legs Strength
  3. Day 3,12 min,Small Space Full Body. On YouTube: Small Apartment Full Body

Week 3, Rhythm

A faster session on Day 1, core and push on Day 2, then a steady full body to close the week.

  1. Day 1,13 min,Indoor HIIT. On YouTube
  2. Day 2,10 min,Core + Push. On YouTube: Core Workout
  3. Day 3,12 min,Full Body Basics. On YouTube: Full Body for Beginners

Week 4, Challenge

Your longest session, a second go at head to toe, then the final test.

  1. Day 1,15 min,Full Body. On YouTube: Full Body Calisthenics
  2. Day 2,12 min,Head to Toe 2. On YouTube: Head to Toe Calisthenics
  3. Day 3,10 min,Final Test + Full Body. On YouTube: Final Test + No Repeat Full Body
Watch the whole seriesGet the PDF plan

Latest workouts

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Pick what you want to train

Each list opens on YouTube with its workouts queued one after another. The number is how many workouts it has.

Gio standing calmly in the training room

I couldn't do a single pull-up

A few years ago I had no gym and no equipment, just me and a bar at the local park. Calisthenics changed that.

Now I share what I've learned. Workouts for every level, with easier and harder versions of each move, from beginner routines to the pull-up and the dip. No shortcuts, no hype.

by Gio

More about me on YouTubeSubscribe

Day 1 is 10 minutes away

Start Day 1Get the PDF plan by email

Opens on YouTube. No sign-up.

Gio pointing at the plan