• May include: A printable 30-day calisthenics challenge chart with illustrations of 20+ full body exercises for beginners. The chart includes a list of exercises with numbers 1-30, and each exercise is illustrated with a stick figure.
  • May include: Illustration of a person doing a full body workout routine. The text reads "Full Body Workout Routines!" and "5 different muscle groups + Stretch!"
  • May include: A printable workout guide with illustrations of different bodyweight exercises. The guide includes exercises like leg raises, pistol squats, butterfly, hamstring bridge, bridges, cobra, and shoulder taps. The text on the page reads "Easy to Follow!" and "100% bodyweight exercise - effective, strength building with mobility!"
  • May include: A printable workout chart with illustrations of different exercises. The chart is titled "Build Consistency! Feel Amazing" and includes a checklist for each exercise. The text "Easy to follow daily challenge (or make your own)" is also included.
  • May include: Illustration of an effective workout routine with 5 functional exercises each day. The illustration shows three different exercises: a push-up, a shoulder stretch, and a hip bridge.
  • May include: A graphic illustration of six different exercises to train glutes, legs, chest, back, and abdominals. The exercises are: Leg Raise, Butterfly, Hamstring Bridge, Mini Pistol, Bridges, and Glute Bridge. The illustration is titled "Glute Day".
  • May include: A printable workout guide with illustrations of exercises, including squats, lunges, and airplanes. The guide includes helpful hints for modifying the workout, such as increasing reps or rest days. The text on the guide reads "Benefits of Calisthenics", "Functional Fitness", "Muscular Endurance", "Increased Mobility", "Feel Good!" and "Helpful Hints".
  • May include: A seven-page mini guide with illustrations of exercises. The guide includes floor and standing exercises. The text on the guide says "What is Included?" and "7 page mini guide". The text also says "Please note: this program includes floor and standing exercises".
  • May include: A three-step guide to printing and exercising at home. The steps are: 1. Download PDF, 2. Print, and 3. Exercise at Home. The image includes illustrations of a laptop, a printer, and a person exercising.
  • May include: Thank you for your purchase! Created by: Emily from Sparkly Waves M.S Exercise Physiology + Aquatic Instructor. A woman wearing a black wetsuit with the TYR logo is standing in front of a body of water.
  • May include: A printable 30-day calisthenics challenge chart with illustrations of 20+ full body exercises for beginners. The chart includes a list of exercises with numbers 1-30, and each exercise is illustrated with a stick figure.
  • Product video
  • May include: Illustration of a person doing a full body workout routine. The text reads "Full Body Workout Routines!" and "5 different muscle groups + Stretch!"
  • May include: A printable workout guide with illustrations of different bodyweight exercises. The guide includes exercises like leg raises, pistol squats, butterfly, hamstring bridge, bridges, cobra, and shoulder taps. The text on the page reads "Easy to Follow!" and "100% bodyweight exercise - effective, strength building with mobility!" +8 View all
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Calisthenics Workout for Beginners, Full Body Workout Routine, Slim Back Workout, At home Workout for Flat Belly, 30 Day Challenge, PDF

Emily

Designed by Emily

Owner of sparklywaves

What to know

Digital download

Digital file type(s)

3 PDF

The ultimate Calisthenics workout for beginners is the 30 day challenge you need to start to build muscular endurance, mobility, strength at home! This full body workout routine targets 5 muscles groups (stretch, warm up and down included) to help you gain confidence - you can workout at home and FEEL AMAZING! Tailor this fitness program to meet your needs with easy to follow exercise illustrations and guide. If you are working out to slim down your back, striving for flat belly, waist, tone legs, really calisthenics is YOUR WHOLE BODY! lets go!

⭐️Amazing full body workouts with progressive overload built into the workout plan to increase strength, muscular stamina and effective exercise to feel your best!

🖨️ Print as many copies as you like!

📝US letter size 8.5x11 inches (computer paper) and A4 formatting

⬇️ Instant download, Print in color or black & white (I recommend color!)

✅ 30 Day challenge designed to change habits, boost confidence and help you feel your best!

- Created by M.S Exercise Physiology
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What you will receive:
- Upon purchase from Etsy you will receive one high quality PDF that directly downloads to your desktop! (7 pages long)
- You are welcome to print as many copies as you like
- Upon purchase the SparklyWaves watermark will be removed from the document so you have clear use of your document!
- No physical item is shipped in this purchase

© ALL DESIGNS are copyrighted and property of Sparkly Waves, LLC. You could face legal action if you reproduce or resell this design. Commercial Use Licenses are available for purchase if you would like to distribute (not sell) copies - for example to physical therapy clients, wellness clients etc. Individual copies sold are for personal use only.

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What buyers say

5.0 (11)

“Great product very helpful for organization”

Julia

21 days ago

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Price:$3.25

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Reviews for this item

5.0

We calculate this number using a recency-weighted average of all ratings, with a rating's value decreasing by half each year to best reflect the current experience.

(11 reviews)

5.0 Item quality
5.0 Shipping
5.0 Customer service
88% Buyers recommend
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5 out of 5 stars 5

Julia Jul 8, 2026

Great product very helpful for organization

Julia Jul 8, 2026

5 out of 5 stars 5

Tracy May 13, 2026

This is a great workout guide. It’s exactly what I was looking for.

Tracy May 13, 2026

Response from Emily

Thankyou Tracy!

5 out of 5 stars 5

Etsy buyer Mar 11, 2026

I'm very satisfied with this product, great job

Etsy buyer Mar 11, 2026

5 out of 5 stars 5

Elisa Mar 5, 2026

A++++ Seller. Responds quickly and is easy to work with.

Elisa Mar 5, 2026

Meet your seller

sparklywaves
Emily
sparklywaves ·

Keystone, Colorado

We calculate this number using a recency-weighted average of all ratings, with a rating's value decreasing by half each year to best reflect the current experience. 4.9
·
12.3k sales
·
3 years on Etsy
Emily Marissa
2 shop members

Usually responds in a few hours

Speedy replies Has a history of replying to messages quickly.

Rave reviews Average review rating is 4.8 or higher.

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