You don't have weights and no real machines around. But you want to classic physics then only one option left is calisthenics.
You also know that right? But Don't Know Where to Start?
How many Exercises, Which Exercises Sets, Reps and all.
So, In this Article, I will Show you Complete Beginner Workout Routine For Calisthenics.
These exercises are also aimed at not only the physical body's condition but for the trainee's mentality, psychological well being and cardiovascular health.
You can easily hit every body part in a short period of time.
There are literally thousands of different variations of exercises you can do with calisthenics to keep your routine fresh and fun.
If you feel that calisthenics become to easy you can simply add resistance with a Weighted Vest or Resistance bands.
So, Here are the 5 must do calisthenics exercises For Beginners.
For UPPER BODY:
1. Push-ups: As you know Push-ups is one of the best exercises to build your front upper body. By doing pushups you can build your pectorals, Front delts and triceps. You Can do different variations of push-ups and there are a lot but once you mastered basic push-ups.For this exercise work up to high rep range and then add weight and then try different variations of it. But for a beginner I recommend you to focus on basic pushups and its reps.
Targeted Muscle: Mainly Pectorals major and minor and Supporting Muscle are triceps and shoulders.
Sets And Reps – 3 Sets of 15
Rest – 30 to 40 seconds
Tip – You Can add some extra weight if you already performing calisthenics or try harder versions of that like one arm, wide, close grip and if you are a beginner and you want to improve your pushup reps then perform 3 sets until failure.
2. Chest Dips: This is another great exercise to develop and strengthen your pectorals minor, deltoids and triceps if you perform close grip chest-dips.
Targeted Muscle: Lower Pectoral
Sets And Reps – 3 Sets of 15
Rest – 40 seconds
Tips: This exercise is harder than regular push-ups so make sure once you learn technique how to perform it then focus on its reps and then weight otherwise there are likely chances of injuries.
3. Pike Push-ups: This is nothing but a variation of basic pushup but it mainly focuses on your deltoids. So it is important for you to learn basic exercise for your shoulder.
Targeted Muscle: Overall Deltoids
Sets And Reps – 3 Sets of 15
Rest – 30 seconds
Tip: This exercise is helpful for you in your calisthenic future so make sure perform perfectly because when you master this exercise you can able to do hand-stand push-ups which are the hardest version for your deltoids.
4. Pull-ups: Golden exercise to build your entire rear upper body. There are lots of variations of this but I recommend you to stick to basic for now and focus on your reps and technique.
This exercise develops the lats well, more than any back exercises, and can really build a nice back.
If you Found difficult doing pull-ups then you can use resistance bends or watch video on youtube there are lots of it.
Targeted Muscle: latissimus dorsi
Sets And Reps – 3 Sets of 15
Rest – 30 seconds
Tip: if you are at gym perform some heavy lat-pull down according to your bodyweight or if you are at home try negative pull-ups.
I Think This exercises are enough for beginner level and I will also Post Intermidiate and advance level of calisthenic exercises soon. So, Stick to the Fitness Junkies.
Now, Let's talk About Lower Body.
You Probably Know which Exercise I'm Going to talk about. YES!! you guess right that is Squat one of the best exercise for build your overall leg muscles.1. Squats: Your legs are the biggest muscle group in your body and should in no way be neglected. Doing squats will release hormones that help you build muscle and burn fat.
Now for this exercise, you don't need to do weight. Go all the way deep and back up and when you need resistance, get a friend or someone to hold your shoulders and apply pressure downward. This is great for developing the quadriceps.
Targeted Muscle: Quadriceps
Sets And Reps – 3 Sets of 20
Rest – 30 to 40 seconds
The Routine:
Monday/Wednesday/Friday- Pushups: 3 sets, max reps
- Chesh-dips: 3 sets, max reps
- Pull-ups: 3 sets, max reps
- Pike Pushups: 3 sets, max reps
- Squats: 3 sets, max reps
Don't Worry As a beginner you don't have to follow this routine just follow above sets and reps and when you mastered this exercise then go for max reps that is a failure.
All these exercises can be made more challenging by adding some extra weights. Calisthenics exercises are great for your body. So do not let the lack of equipment or gym membership keep you from building that oh-so-sexy body!
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