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Pre-Beginner Exercises

These exercises are for anyone starting from scratch, whether you're new to movement, returning after a long break, or working around physical limitations. Every movement is gentle, low-impact, and designed to build your foundation: basic mobility, body awareness, and functional strength. There's no rush here. The goal is to get your body moving safely and consistently.

Pre-Beginner calisthenics exercises

Pre-Beginner Exercises (18)

Bodyweight Incline Rows
Type:Pull
Difficulty:Pre-Beginner

Bodyweight Incline Rows

Bodyweight Rows / Australian Rows
Type:Pull
Difficulty:Pre-Beginner

Bodyweight Rows / Australian Rows

Chair Dips With Bent Knees
Type:Push
Difficulty:Pre-Beginner

Chair Dips With Bent Knees

Dead Hang
Type:Pull
Difficulty:Pre-Beginner

Dead Hang

Floor Angels
Type:Push
Difficulty:Pre-Beginner

Floor Angels

Knee Archer Push Ups
Type:Push
Difficulty:Pre-Beginner

Knee Archer Push Ups

Knee Diamond Push Ups
Type:Push
Difficulty:Pre-Beginner

Knee Diamond Push Ups

Knee Scapula Push Up
Type:Push
Difficulty:Pre-Beginner

Knee Scapula Push Up

Negative Knee Push Up
Type:Push
Difficulty:Pre-Beginner

Negative Knee Push Up

One Leg Pike Pulses
Difficulty:Pre-Beginner

One Leg Pike Pulses

Plank Hold On Knees
Type:Core
Difficulty:Pre-Beginner

Plank Hold On Knees

Resistance Band Scapula Pull down
Type:Pull
Difficulty:Pre-Beginner

Resistance Band Scapula Pull down

Seated Chin Ups
Type:Pull
Difficulty:Pre-Beginner

Seated Chin Ups

Seated Close Grip Chin Ups
Type:Pull
Difficulty:Pre-Beginner

Seated Close Grip Chin Ups

Seated Commando Pull Ups
Type:Pull
Difficulty:Pre-Beginner

Seated Commando Pull Ups

Seated Wide Pull Ups
Type:Pull
Difficulty:Pre-Beginner

Seated Wide Pull Ups

Superman Diagonals
Type:Core
Difficulty:Pre-Beginner

Superman Diagonals

Wall Push Ups
Type:Pull
Difficulty:Pre-Beginner

Wall Push Ups

All Difficulty Levels

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