Using your weight to train your body is a great way to bulk up.
A calisthenics workout routine can get you there!!
This article covers details on Calisthenics workout for beginners to help you get started.
Calisthenics isn’t a completely new way to improve your physique. In fact, it must be a portion of your current training program in parts.
To say the least, it’s nothing but a special technique to train your physique using your body weight.
The fitness program has existed for centuries, and it continues to improve the physique of many around the world.
The blog today covers every detail of calisthenics workout for beginners. This would help you get started with the all-new weight training program.
What Is Calisthenics?
In simple words, you can define it as a form of bodyweight resistance workout.
Regular bodyweight moves you must have been performing so far are forms of calisthenics workout. For instance, squats, push-ups, and burpees are some of its examples.
The workout program utilizes your body weight as well as gravity. This helps build resistance, which helps in improving your physical appearance.
Moreover, the Best Beginner Calisthenics Program even improves endurance, mobility, and coordination.
There is a wide range of calisthenics movements. Beginners can start with simple Easy Calisthenics Moves like squats.
With better expertise, they can perform advanced workout variations like pull-ups, working on a major muscle group.
There are more complex exercises, which are the same as gymnastics. However, they require more skills to perform.
A Calisthenics Exercises List often complements different workout programs.
Thus, popular fitness trainers involve some such moves in different training programs.
Still, focusing on calisthenics workout alone isn’t at all a bad idea.
The pro point about this fitness style is its versatility. You can perform the moves anytime, anywhere, irrespective of time and place. You can even perform it indoors.
So, is there a Beginner Calisthenics Workout with No Equipment? Let’s find the answer to the most common question related to this fitness program.
Calisthenics Equipment: Do You Need Any?
The best part about the calisthenics fitness program is no requirement for equipment. It, in fact, focuses on developing your strength level with indoor Beginner Calisthenics Moves.
However, some workouts may require basic equipment.
You can even use these items for different training programs. The equipment includes:
- Parallettes: Two parallel bars on stands.
- Pull up bar: A horizontal pole for “pulling up” your body weight to train specific muscle tissue.
- Resistance band: Broadband for performing resistance workouts.
Keep in mind a Beginner Calisthenics Program often doesn’t require the above-mentioned equipment.
You can use them for moderate to advanced level moves. All movements, in a way, benefit your fitness level.
Nonetheless, why even bother to follow calisthenics workout for beginners.
Why Should You Do Calisthenics Exercises?
Undoubtedly, the workout is an interesting way to build your body. It employs your body weight, which makes it easy to perform. You don’t require any specific equipment.
Irrespective of the place and time, you can easily do calisthenics movement.
Apart from these factors, various other aspects make the training program a must-to-perform:
- It is easy, to begin with.
- You don’t require a gym or fitness center membership, which can cost you thousands of dollars.
- It doesn’t require fancy, expensive equipment.
- You can perform it anywhere, anytime. In short, there is no foundation.
- Helps elevate your muscular strength.
- Elevates your muscle growth.
- Improves your fitness level.
- Helps develop a better physique.
- Contributes to a healthy lifestyle.
While every training comes with limitations, with respect to Calisthenics moves, you would hardly find one. Only some movements are complex requiring advanced level skills.
For beginners, simple moves are what one should begin with. They require less skill and are easy to perform.
Hence, let’s find out how calisthenics workout for beginners benefits your physique.
6 Benefits of Calisthenics Workout
Any workout benefits your overall health in many ways. Likewise, a Calisthenics Workout Plan for Beginners advances your form, size, wellness, and lifestyle.
Here’s how a calisthenics workout benefits you…
#1. Works the Whole Body
Different calisthenics moves focus on stabilizing your core. This helps elevate your balance while helping learn technique and coordination.
Again, these benefits convert into greater physical strength spreading across all your muscle groups.
#2. Best for Beginners
In general, calisthenics moves are simple. However, beginners may not understand the mechanism of the workout normally.
But these are easy to learn and execute. You can begin with a Calisthenics Beginner Routine and work your way up.
#3. Perform it Wherever You Are
The moves utilize your body weight as resistance. In other words, you can train your body with moves by practicing them anywhere irrespective of place.
Whether you are at home, in a hotel room, on holiday, or walking in a park, you can give it a shot.
#4. Strengthens Your Physique
Calisthenics moves are generally full-body workouts. As a result, they help elevate your full body strength level.
Practicing the workout improves your physique strength and mobility. You can even make the training program more challenging by adding resistance.
Moreover, you can add the equipment mentioned above. Advanced level calisthenics exercises are perfect to boost your muscular power.
#5. It’s Fun!
Once you get the technique, the workouts are mostly fun. Meanwhile, your muscular strength and flexibility improve. It benefits your physique with simple and complex moves.
#6. Improves Your Life in General
A study in the International Journal of Sports Physical Therapy explored the phenomenon. It defined functional movements as a basic aspect of general moves.
Functional moves happen during many physical activities. This includes workouts, games, calisthenics, and other workouts. Eventually, this helps you build synchronization, stability, strength, and mobility.
A study from 2015 published in the Journal of Exercise Physiology Online explored calisthenics strength exercises.
It examined the impact of such moves in physical education classes in school children. The study found a spike in physical strength in performing the workout.
Thus, the researchers ended up recommending calisthenics training for children for all-around development and healthy life.
Though callisthenic workouts for beginners benefit your physique in some ways, you need to perform them appropriately. There are some rules to follow.
The Key Rules of Calisthenics Exercises
No training program will work unless you follow a specified technique. In respect of the calisthenics training program, sticking to some key rules is important.
This helps deliver maximum benefits of the training session as well as prevents injuries.
Here are the key rules of calisthenics exercises to stick with:
#1. Breathe is important
Your breathing plays a key role in terms of the workout. You should breathe in while performing concentric moves, whereas you should breathe out while performing eccentric moves.
When you hold your breath, your muscle doesn’t receive oxygen. Muscle groups suffer, in such scenarios, during workouts.
Next time, when you perform calisthenics workouts, breathe properly and not let your muscle suffer.
#2. Quality > Quantity
In any scenario, quality always beats quantity. Fitness experts, professional bodybuilders, and athletes, always focus on this key rule.
Indeed, it is the secret behind their amazing moves. Instead of building habits of performing 10 terrible reps and sets, you should perform less with greater skill.
#3. Workout with Mindfulness
You must have heard about mindful eating. Well, this practice applies to fitness programs as well.
When you are performing moves, mindfulness helps emphasize a particular move.
Thus, you achieve maximum stretch and strength. Another name for the phenomenon is “mind-muscle connection.”
#4. Only Stick to the PERFECT Form
The training program helps improve your physique and fitness level. You should go ahead with your workouts with this mindset.
First, you need to stick to the perfect form for each move. This prevents injury while getting you max out of each rep and set.
So, never lose your form while performing calisthenics moves.
#5. Implement Progressive Overload
When it comes to fitness, strength is the key. It isn’t about the same reps, sets, load, and duration.
The focus should be on elevating volume with each and every workout. You should vary the load of your workouts. This is the only way to improve your physique.
Well, every fitness program has its set of rules. Specialized techniques skill you up for performing the workout with expertise.
Calisthenics for Women and men are no different. You can plan your own Calisthenics for Beginners At Home to make it more fun.
Basic Calisthenics Workout for Beginners
Calisthenics workouts employ a wide range of moves.
However, for beginners, it is best to begin with easy and simple movements.
With the increase in expertise and skills, you can try advanced-calisthenics workouts. They would require more challenge as they are complex.
For now, check out a basic calisthenics workout…
#1. Lunges
You can perform this workout as a static move. You just need to alternate your legs while stepping forward.
This is similar to walking lunges. To elevate the challenge, perform jumping lunges.
Here’s how to perform simple lunges:
- Begin in a standing position leaving a little gap between your legs. Meanwhile, hold your waist with your hands.
- Now, step forward by bending your knees while keeping your thighs parallel to the ground. Your other leg should be behind.
- Get back to the initial position. Do the same move with another leg. This is one rep.
You can perform as many reps as you can. In the beginning stages, you should go slow and practice a comfortable number.
#2. Squats
This is the simplest calisthenics workout for beginners. Squat employs your body weight to train different muscle groups.
As you gain skill, you can use a resistance band to increase the challenges for better results.
Here’s how to perform squats:
- Begin in a standing position keeping your feet at a little gap while your hands should lay on either side.
- Now, lower your torso at the hips so that your thighs are parallel to the floor. You should do the step slowly.
- Stay in the position for several seconds.
- Return back to the initial position.
Squats are the best way to add bodyweight challenge to your workout program.
But apart from these two lower-body exercises, it’s time to look for other Calisthenics Exercises For Beginners.
#3. Planks
The workout involves a major muscle group. This makes it more challenging without the use of any equipment.
It is more about finding a balance. On top of that, the exercise improves your stability and core strength.
Here’s how to perform planks:
- You should begin in a normal plank position. This means you should lay on your toes and forearms facing the ground.
- Next, instead of forearms, use your hands and toes to maintain your body on fours. The workout engages your core and torso.
- Stay in this position for long as possible. Return back to the initial posture.
Planks appear to be the most simple workout. The abdominal exercise requires more skill as well.
In the beginning, don’t stress your body to extend the duration of the workout. Slowly extend the timing for the move.
#4. Bent-Leg Raises
You can perform the callisthenic movement by laying on the ground. It provides good steadiness to your lower back.
Moreover, the exercise improves your strength level. To make it more effective, use a bench.
Here’s how to perform bent-leg raises:
- Begin with laying on the ground while your palms should face the floor.
- You should bend your knees and hips at 90 degrees in the air.
- Extend your legs by bringing them back to the floor without making your upper body move. This is one rep.
You can make a calisthenics workout for beginners by adding more items for resistance. However, beginners should go ahead with such recommendations only after gaining some expertise.
#5. Push-Ups
For beginners, push-ups on the knees are a great way to start.
The workout focuses on different major muscle groups to improve your physique. This strengthens your core while building your upper body.
Here’s how to perform push-ups:
- You should lay down on the floor facing your face. Your torso should be on your knees and hands.
- Bring your upper body down to push it down.
- Now, bring it back to its initial position. This is one rep.
It is by far the best workout for building muscle for the biceps, triceps, and chest. The knee variation is easy to perform with respect to calisthenics for beginners.
If you are putting in physical efforts to build a good body, it is best to go slow. You should begin with easy moves.
As you learn skills and techniques, you can go for advanced workouts. They would further improve your physique.
Calisthenics for Beginners: Variations for Daily Training Routine
This section explores different variations of calisthenics workout routines.
#1: Calisthenics Workout on the Beach
You can play beach games like volleyball. It is a great way to improve your physique.
However, adding these calisthenics exercises to your routine would be better:
- Squats
- Burpees
- Jumping Jacks
- Walking Lunges
- Mountain Climbers
You should perform three sets, each consisting of 10 reps of the workouts. It would only take 15 minutes of your beach fun.
#2: The Commercial Break Calisthenics Workout
This is the greatest idea to break out your fitness fun. When you are getting bored between ad breaks during a tv show, you can perform these calisthenics workouts:
- Squats (10 reps)
- Pushups (10 reps)
- Leg Raises (10 reps)
- Plank (hold for 30 seconds)
- Dips (10 on an ottoman or strong chair)
Indeed, a callisthenic workout gives an edge to your fitness level in your free time. You can even use your furniture as equipment for a few moves.
#3: Calisthenics in the Hotel Room
During holidays most fail to work on their fitness level. Luckily, you have different calisthenics moves you can perform at home.
Here are some suggestions:
- Squats (10)
- Push-ups (10)
- Crunches (20)
- Plank (One Minute)
- Lateral Lunge (10 per side)
You have to spend only 15 minutes of your mornings during the holiday. The best part is you can perform the workout in your room. You don’t even need to visit the gym.
#4: Calisthenics Workout in the Playground
This fitness program requires minimum equipment. Thus, it is easy to perform. You can access the fitness routine anywhere, even in the playground.
- Pull-ups (10)
- Push-ups (10)
- Squat Jumps (10)
- Calf Raises (on a step) (10)
- Dips (on a park bench) (10)
You can do three sets of each workout. Use a park bench or pull-up bar to perform the moves.
Well, Calisthenics workouts are the finest way to build your body. You can use the different variations of workout programs in different situations.
You can even follow 30 Day Calisthenics Workout Plan for Beginners.
Overall, calisthenics moves are straightforward and easy to understand. With this, our discussion on calisthenics workout for beginners ends here.
Final Words
Everyone wants a next-level way to advance their physique. Calisthenics exercises are an innovative way to improve your fitness.
Unlike different training programs, it requires no equipment. You can perform it using the resistance of your own body weight.
Even beginners can get started with their fitness program using simple moves. You just need to learn the art of using your body weight to achieve different fitness goals.
Some even compare weight training and calisthenics exercises due to their popularity.
What’s more surprising is the fact that you may already be performing some calisthenics workouts without even knowing about them.
In general, some common moves include squats, lunges, and push-ups, which focus on different muscle groups.
This basic calisthenics workout for beginners is a guide to help one start with the unique workout program. Hope this helped you!
Have tried any of the exercises? You can share your responses in the comment section with us!
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