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30-Day Calisthenics Challenge

Pick your level, how many days you can train and how long each session should be. You get all 30 days laid out, with rest days included and targets that rise gently each week.

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Build your 30 days

Week 1

Day 1Gilded Rite Full body · about 16 min
Day 1 quest
Gilded Rite
- About 16 min
- 4 exercises
- Rest 60 sec between sets
1. Knee Push-ups 2 × 7 reps
  Knees down, hips in line with shoulders, lower with control.
  Easier: Incline Push-ups · Harder: Push-ups
2. Squats 2 × 11 reps
  Feet about shoulder width, sit back and down, knees track over toes.
3. Glute Bridges 2 × 11 reps
  Lie on your back, feet flat, press through your heels to lift your hips.
4. Sit-ups 2 × 11 reps
  Rise with your core, not by pulling on your neck.
  Easier: Crunches
Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.
Day 2Rest day
Day 3Crimson Trial Full body · about 16 min
Day 3 quest
Crimson Trial
- About 16 min
- 4 exercises
- Rest 60 sec between sets
1. Knee Push-ups 2 × 7 reps
  Knees down, hips in line with shoulders, lower with control.
  Easier: Incline Push-ups · Harder: Push-ups
2. Wall Sit 2 × 20 sec
  Back flat on the wall, knees at about 90 degrees, breathe steadily.
3. Glute Bridges 2 × 11 reps
  Lie on your back, feet flat, press through your heels to lift your hips.
4. Crunches 2 × 11 reps
  Lift your shoulder blades only; keep your chin off your chest.
  Harder: Sit-ups
Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.
Day 4Rest day
Day 5Silent Crossing Full body · about 16 min
Day 5 quest
Silent Crossing
- About 16 min
- 4 exercises
- Rest 60 sec between sets
1. Knee Push-ups 2 × 7 reps
  Knees down, hips in line with shoulders, lower with control.
  Easier: Incline Push-ups · Harder: Push-ups
2. Lunges 2 × 7 reps
  Long step forward, lower your back knee toward the floor, push back up.
  Easier: Reverse Lunges
3. Glute Bridges 2 × 11 reps
  Lie on your back, feet flat, press through your heels to lift your hips.
4. Sit-ups 2 × 11 reps
  Rise with your core, not by pulling on your neck.
  Easier: Crunches
Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.
Day 6Rest day
Day 7Rest day

Week 2

Day 8Silent Ascent Full body · about 16 min
Day 8 quest
Silent Ascent
- About 16 min
- 4 exercises
- Rest 60 sec between sets
1. Push-ups 2 × 7 reps
  Hands under shoulders, body in one line, chest toward the floor.
  Easier: Knee Push-ups
2. Lunges 2 × 7 reps
  Long step forward, lower your back knee toward the floor, push back up.
  Easier: Reverse Lunges
3. Calf Raises 2 × 15 reps
  Rise onto the balls of your feet, pause at the top, lower slowly.
4. Plank 2 × 20 sec
  Forearms down, body in a straight line; do not let your hips sag.
Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.
Day 9Rest day
Day 10Gilded Gauntlet Full body · about 15 min
Day 10 quest
Gilded Gauntlet
- About 15 min
- 4 exercises
- Rest 60 sec between sets
1. Push-ups 2 × 7 reps
  Hands under shoulders, body in one line, chest toward the floor.
  Easier: Knee Push-ups
2. Wall Sit 2 × 20 sec
  Back flat on the wall, knees at about 90 degrees, breathe steadily.
3. Calf Raises 2 × 15 reps
  Rise onto the balls of your feet, pause at the top, lower slowly.
4. Dead Bugs 2 × 7 reps
  Opposite arm and leg lower slowly while your lower back stays flat.
  Harder: Hollow Hold
Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.
Day 11Rest day
Day 12Iron Crossing Full body · about 16 min
Day 12 quest
Iron Crossing
- About 16 min
- 4 exercises
- Rest 60 sec between sets
1. Push-ups 2 × 7 reps
  Hands under shoulders, body in one line, chest toward the floor.
  Easier: Knee Push-ups
2. Squats 2 × 11 reps
  Feet about shoulder width, sit back and down, knees track over toes.
3. Glute Bridges 2 × 11 reps
  Lie on your back, feet flat, press through your heels to lift your hips.
4. Sit-ups 2 × 11 reps
  Rise with your core, not by pulling on your neck.
  Easier: Crunches
Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.
Day 13Rest day
Day 14Rest day

Week 3

Day 15Rising Ascent Full body · about 16 min
Day 15 quest
Rising Ascent
- About 16 min
- 4 exercises
- Rest 60 sec between sets
1. Incline Push-ups 2 × 8 reps
  Hands on a sturdy counter, table or stairs; the higher the surface, the easier.
  Harder: Knee Push-ups
2. Wall Sit 2 × 25 sec
  Back flat on the wall, knees at about 90 degrees, breathe steadily.
3. Calf Raises 2 × 15 reps
  Rise onto the balls of your feet, pause at the top, lower slowly.
4. Crunches 2 × 12 reps
  Lift your shoulder blades only; keep your chin off your chest.
  Harder: Sit-ups
Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.
Day 16Rest day
Day 17Rising Rite Full body · about 16 min
Day 17 quest
Rising Rite
- About 16 min
- 4 exercises
- Rest 60 sec between sets
1. Knee Push-ups 2 × 8 reps
  Knees down, hips in line with shoulders, lower with control.
  Easier: Incline Push-ups · Harder: Push-ups
2. Lunges 2 × 8 reps
  Long step forward, lower your back knee toward the floor, push back up.
  Easier: Reverse Lunges
3. Glute Bridges 2 × 12 reps
  Lie on your back, feet flat, press through your heels to lift your hips.
4. Dead Bugs 2 × 8 reps
  Opposite arm and leg lower slowly while your lower back stays flat.
  Harder: Hollow Hold
Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.
Day 18Rest day
Day 19Gilded Oath Full body · about 16 min
Day 19 quest
Gilded Oath
- About 16 min
- 4 exercises
- Rest 60 sec between sets
1. Incline Push-ups 2 × 8 reps
  Hands on a sturdy counter, table or stairs; the higher the surface, the easier.
  Harder: Knee Push-ups
2. Reverse Lunges 2 × 8 reps
  Step back and lower; most of your weight stays on the front leg.
  Easier: Squats · Harder: Lunges
3. Glute Bridges 2 × 12 reps
  Lie on your back, feet flat, press through your heels to lift your hips.
4. Sit-ups 2 × 12 reps
  Rise with your core, not by pulling on your neck.
  Easier: Crunches
Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.
Day 20Rest day
Day 21Rest day

Week 4

Day 22Lunar Gauntlet Full body · about 16 min
Day 22 quest
Lunar Gauntlet
- About 16 min
- 4 exercises
- Rest 60 sec between sets
1. Knee Push-ups 2 × 8 reps
  Knees down, hips in line with shoulders, lower with control.
  Easier: Incline Push-ups · Harder: Push-ups
2. Squats 2 × 12 reps
  Feet about shoulder width, sit back and down, knees track over toes.
3. Glute Bridges 2 × 12 reps
  Lie on your back, feet flat, press through your heels to lift your hips.
4. Bicycle Crunches 2 × 16 reps
  Slow, alternating elbow-to-knee; avoid yanking your head.
  Easier: Crunches
Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.
Day 23Rest day
Day 24Storm Trial Full body · about 16 min
Day 24 quest
Storm Trial
- About 16 min
- 4 exercises
- Rest 60 sec between sets
1. Incline Push-ups 2 × 8 reps
  Hands on a sturdy counter, table or stairs; the higher the surface, the easier.
  Harder: Knee Push-ups
2. Sumo Squats 2 × 12 reps
  Wide stance with toes turned out; keep your chest tall as you lower.
3. Glute Bridges 2 × 12 reps
  Lie on your back, feet flat, press through your heels to lift your hips.
4. Sit-ups 2 × 12 reps
  Rise with your core, not by pulling on your neck.
  Easier: Crunches
Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.
Day 25Rest day
Day 26Gilded Run Full body · about 16 min
Day 26 quest
Gilded Run
- About 16 min
- 4 exercises
- Rest 60 sec between sets
1. Push-ups 2 × 8 reps
  Hands under shoulders, body in one line, chest toward the floor.
  Easier: Knee Push-ups
2. Sumo Squats 2 × 12 reps
  Wide stance with toes turned out; keep your chest tall as you lower.
3. Glute Bridges 2 × 12 reps
  Lie on your back, feet flat, press through your heels to lift your hips.
4. Dead Bugs 2 × 8 reps
  Opposite arm and leg lower slowly while your lower back stays flat.
  Harder: Hollow Hold
Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.
Day 27Rest day
Day 28Rest day

Week 5

Day 29Azure Crossing Full body · about 14 min
Day 29 quest
Azure Crossing
- About 14 min
- 3 exercises
- Rest 60 sec between sets
1. Push-ups 2 × 8 reps
  Hands under shoulders, body in one line, chest toward the floor.
  Easier: Knee Push-ups
2. Squats 2 × 13 reps
  Feet about shoulder width, sit back and down, knees track over toes.
3. Calf Raises 2 × 17 reps
  Rise onto the balls of your feet, pause at the top, lower slowly.
Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.
Day 30Rest day

13 training days in 30. Clear every quest in Rankbound and that is 1,300 XP: Level 9, Rank E (+100 XP per daily quest, once per day).

Optional next step

Turn this into a daily quest

Rankbound is a free iPhone app that turns a challenge like this into a game. It does not import this plan, but you can build a similar daily quest, schedule your training days and earn +100 XP for each day you clear it. Rest days on your schedule never break your streak.

Download Free on the App Store

No account. No subscription required. Just train and level up.

How the 30 days work

Training days follow a weekly pattern with rest days between sessions, so a 3-day plan trains days 1, 3 and 5 of each week and a 5-day plan fits the rest around them. Upper and lower body days alternate on 4 to 5 day plans, so the same muscles are not worked on back-to-back days.

Targets rise by about 5 percent each week. Week 5, which is just days 29 and 30, is the highest. If a day is too hard, use the easier version listed under the exercise, shorten the session, or take an extra rest day and carry on.

What the challenge will not do

Thirty days is a good length for building a habit, and it is a short time for changing your body. This page does not promise any fitness or appearance outcome. The goal is simpler: show up on the days you planned and finish each session with good form.

Tracking it as daily quests

In Rankbound a daily quest is one workout you build from the exercise library and schedule on your training days. Clearing it earns 100 XP once per day, and the XP total above shows what a perfect month would be worth. Your plan on this page is separate: copy the exercises you like and build the quest in the app.

Frequently Asked Questions

Is a 30-day calisthenics challenge good for beginners?

It can be, when it is scaled. Beginner plans on this page use lighter targets, 60 seconds of rest and at most 4 training days a week, with an easier version of each exercise listed.

Do I have to train every day for 30 days?

No. The plan includes rest days, and they are part of the plan. Most people train 3 to 5 days a week.

What if I miss a day?

Do the next workout on your list and keep going. The calendar is a guide, not a test, and there is no benefit to doubling up.

Do I need a pull-up bar?

No. With no equipment selected, every workout is bodyweight only. If you have a bar, a bench, or a jump rope, tick it to add pulling and step exercises.

Sources and notes

This tool is a general, rule-based guide and not medical advice or personal training. Talk to a doctor before starting a new exercise program, and stop if anything causes pain. Last updated November 10, 2026.

Turn your training into an RPG.

Track your quests, earn XP and level up from Rank F toward Rank S. Rankbound is free on iPhone.