7-Minute Calisthenics – 28-Day Bodyweight Program
BUILD STRENGTH. MOVE BETTER. JUST 7 MINUTES A DAY.
The 7-Minute Calisthenics – 28-Day Bodyweight Program gives you a simple way to build a consistent bodyweight training routine without a gym or complicated equipment.
Every day includes a complete 7-minute workout:
7 exercises × 45 seconds work + 15 seconds reset = 7 minutes.
The program progresses over four weeks:
WEEK 1 – FOUNDATION
Build confidence with simple full-body movements and learn the basics.
WEEK 2 – STRENGTH
Increase the challenge with stronger upper-body, lower-body and core combinations.
WEEK 3 – CONTROL
Develop stability, coordination and better movement control.
WEEK 4 – COMPLETE BODY
Combine the exercise library into varied full-body 7-minute workouts.
WHAT'S INSIDE
✓ 28 complete daily workouts
✓ 21 bodyweight exercises
✓ Visual Exercise Quick Reference
✓ 7 exercises every day
✓ 45-sec work / 15-sec reset format
✓ Progressive 4-week structure
✓ 28-day progress tracker
✓ Zero equipment required
✓ Easy-to-use digital PDF
No complicated schedules. No expensive equipment.
Open the guide. Find today's workout. Seven minutes. Done.
Perfect for beginners and anyone looking for a simple way to add regular bodyweight exercise to a busy day.
Digital PDF – Instant Download
Use it on your phone, tablet or computer, or print the pages you want.
For general fitness and educational purposes only. Exercise within your abilities and stop if you experience pain, dizziness or unusual discomfort.
