Complete Calisthenic Workout for Beginner

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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Calisthenics FULL INFORMATION | Basic Exercises |

Well, You might be tired of doing conventional exercise and you want to try something new and different which is similar effect to bodybuilding excercise. So, You must try Calisthenics which you find interesting if you love to do body exercises.

Calisthenics is a form of workout where one uses only their body weight to achieve strength and get in shape. Calisthenics exercises can be practised without much machinery or elaborate gym structures. The basic idea is to get endurance, stamina, flexibility and strength without depending on any tools or sophisticated equipment.

Calisthenics workouts are designed differently for everyone according to their fitness level and medical history. Without a doubt, it is one of the most suitable branches of fitness for those who like to enjoy wholesome health. It is this display of brawn and body control that has turned it into a sport that many people enjoy practising and competing with.

The Fundamentals Of Calisthenics Workout

Calisthenics is a versatile genre of workout where one's body weight is used as resistance. Equipment usage is kept to the minimum with basic tools like pull-up and dip bars, which can be bought from a local market or welded at home. Most people are drawn to it because these exercises can be performed almost anywhere. You can have some bars installed in your backyard and you are good to go.

Who Can Practice Calisthenics Exercises?

Calisthenics is for everyone but as the form is based on body strength and endurance, it will need some getting used to with training and patience. People who are new to fitness and exercise routines may take up to six months to be able to perform all basic movements smoothly.

Calisthenics workout can be used to reach all kinds of health targets. Some athletes and bodybuilders practice them to increase power and body suppleness. The workout has various levels and so can be used to achieve all kinds of goals.

It is an ideal workout for weight loss, lean muscle build up, core strength and overall body coordination and shape.

Even if you do not have definite health goals and like to enjoy good health in general, calisthenics exercises will do the trick.

Types Of Calisthenics Exercises

Calisthenics cannot be defined into a category as it involves anything and everything that promotes body-weight training. There are certain types of exercises, however, which can be done at the beginner's level. Once a person is adept at these, they can be incorporated into circuit training or other forms to reap better results.

Some examples of Calisthenics Workouts:

1) Planks: Planking helps your core and abs to gain strength.

Instructions: Get into a prone position on the floor, supporting your weight on your toes and your forearms.

Keep your body straight all time, and hold this position as long as you can. To increase difficulty, an arm or leg can be raised.

2) Dips: Dips are a compound, body-weight exercise. They can do wonders for your upper body strength, working your chest, shoulders, back and arm muscles.

Instructions: You do Dips by first raising yourself on two dip bars with straight arms. Lower your body until your shoulders are below your elbows. Push yourself up until your arms are straight again.

3) Squats: These are usually beneficial for legs and trains primarily the muscles of the thighs, hips and buttocks.

Instructions: Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles.

Keep the head facing forward with eyes straight ahead for a neutral spine. While the butt starts to stick out, make sure the back stays straight and the chest and shoulders stay upright.

4) Pull-ups:

A pull-up is an upper body compound pulling exercise. Chin pull-ups and other varieties help build your back, arms, shoulders and strengthen your core.

Instructions: Grab the pull-up bar with the palms facing forward or backwards.

Grip the bar shoulder-width apart with straight arms. Pull yourself up by pulling your elbows to the floor.

Keep pulling until your chin passes the bar. Lower yourself all the way down until your arms are straight, then pull yourself up again.

Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.

5) Pushups: A push-up is a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms. Pushups are used to develop chest and tricep muscles.

Instructions: Get into a high plank position. Place your hands firmly on the ground, flatten your back so your entire body is neutral and straight.

Lower your body and Push back up. Keeping your core engaged, exhale as you push back to the starting position.

6) Burpees / Squat Thrust
Burpees are a full body exercise which virtually works a lot of muscles in the body, from abs, glutes & hip flexors to chest and shoulders. You can burn more calories in a lot less time.

Instructions: The start position is Standing straight with your feet shoulder width apart and hands by your sides. Squat down and place your hand's palms down on the floor in front of your feet. Jump your legs out behind you until they are fully extended, do 1 full push up and jump your feet forward to just behind your hands. Use an explosive motion to push through your heels and return to the start position.

7) Explosive Jumping Lunges

Targeting primary muscle groups: Quads and Hamstrings. Secondary: Abs, Calves, Glutes & Hip Flexors.

Instructions: Stand straight with a tight core and your chest up. Lunge forward with your right leg then put your hands on your hips and Jump up, switch your leg in midair, and land with your left leg in a forward lunge.
Alternate sides for one minute.

8) Calf Raises: The standing calf raises exercise targets your calf muscles, particularly the larger, outermost muscle that is responsible for the shape and size of your calves. The muscles of the calf are viewed as an aesthetic priority more than anything else.

Instructions: Stand straight with a tight core and flat back.
Keep your hands at your sides or hold on to a wall for balance.
Bring your feet to be hip distance apart. Raise your heels by extending your ankles as high as possible and flexing your calf.
Pause at the top and slowly return to the starting position.

9) Hanging Leg Raise: The hanging leg raise is a core strengthening exercise that targets the entire abdominal area and improves stability in the lower back and helps strengthen other muscle groups such as your arms, shoulders and even your legs.

Instructions: Grip a pull up bar with a firm overhand grip. Raise your legs until the torso makes a 90-degree angle, then lower your legs slowly until they are straight and repeat.

10) Ab Exercises:

Abdominal area workouts help you get more control over your body movements besides giving you appealing six-pack abs.

There are several benefits associated with ab exercises. For example, it helps your body to attain a better posture because your muscles will be stronger. Also, those workouts will banish back pain and you'll notice that your lower back will be more flexible, and your digestion will improve through regular stomach exercise as well.

If you're starting an exercise routine to decrease your excess fat, it's important to focus on the lower abs first because this area is the most difficult to strengthen and tone. The upper abs will tone and tighten naturally as the lower abs become stronger.

Calisthenics is a safe and result oriented form that really works.
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This is some basic exercises with that you can start calisthenics and there are other advanced exercises too which I will post soon.

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Leave your thoughts in the comment section.