A woman doing a calisthenics squat in her living room

When starting a new workout regime like neuroscience calisthenics, many people blindly follow workouts available online without knowing if those calisthenics exercises would work for them. The same applies when women copy the exercise routines of their favorite trainers! Different hormone cycles, varying body types, and distinct daily life situations mean that the workout regime for women differs sometimes.

Here are some calisthenics exercises for women new to the world of calisthenics.

Bodyweight Squats

It’s no secret that squats are one of the best exercises to tone up your thighs. But if you think that squats only work your thighs, you’re wrong! Besides shaping your thighs, squats also shape your glutes and hamstrings and improve overall fitness.

As a beginner, we recommend doing bench squats, where you squat in front of a bench and stop when your butt touches the bench. However, after some time, you should move to the full bodyweight squat, followed by deep squats, to build more body strength. No matter what kind of squat you’re doing, do at least 1 set of 10 squats daily.


Unlike squats, which are every fitness lover’s favorite, burpees don’t enjoy that popularity. Most people avoid doing burpees, but let us tell you that it’s one of the best calisthenics exercises for women. Burpees are a full-body calisthenics exercise, which means that you’ll witness the result on your complete body, instead of just the thighs or stomach.

You can improve your body’s endurance through burpees while burning fats and calories. In addition, a set of burpees works the muscles in your shoulders, arms, chest, abdomen, legs, and hips, strengthening them. Burpees are a combination of squats, pull-ups, and jumping; therefore, the benefits aren’t surprising! Do two sets of four burpees every day for an effective calisthenics workout.

Jumping Jacks

Jumping jacks are one of the simplest and easiest exercises that boost the mind and body. Jumping jacks is a mixture of cardio and calisthenics exercise, offering numerous benefits.

Besides strengthening calves, thighs, and legs muscles, jumping jacks also burn fat and improve bone health. Start by jumping jacks for one minute to build a good calisthenics routine.

A woman mid-air through a bodyweight strength jumping jack

With these neuroscience calisthenics exercises, women will grow stronger and feel more confident in their bodies. For more advice, you can follow bodyweight strength training coach, Jean Fallacara’s, podcast and blogs. His book on neuroscience calisthenics strength training discusses many calisthenics tips for everyone. You can also contact him through our website!

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