Calisthenics workout for beginners

calisthenics workout for beginners

How to Get Started with Calisthenics workout for Beginners

You wouldn’t expect to get into the gym for the first time and start shedding 100kg right away; it’s exactly the same as calisthenics, so leave the muscle ups to the more experienced athletes for now.

You need to start with the basic calisthenics exercises, but also one of the most important exercise is the humble push ups, but even the push ups can be broken into the beginner and advanced versions. If you can’t do the standard push ups, then you start by doing the incline push up, then just work on going through the push up movement and build the right form. Once you have mastered the incline push- ups, then you are ready to move on to regular push- ups.

Before we can go further into the the top calisthenics workout for beginners, let’s know what calisthenics is.

What are calisthenics ?

Calisthenics are bodyweight exercises that uses only a person’s own bodyweight. Sometimes these exercises are done using rings and can be done at different levels of rhythm and intensity which allows for the development of endurance, coordination, flexibility and strength.

Calisthenics was developed in ancient Greece and became popular again in the early 19th century. Today, calisthenics is being used by military personnel, fitness training of athletes and people trying to keep shape or you can use these exercises warming up or building their bodies.

Benefits of calisthenics

Exercising with calisthenics has many benefits. Not only your body, but also make life easier, too. Let’s look at the benefits of calisthenics;

  • You can do it anywhere

Since calisthenics exercises use your body weight as resistance, equipment is not necessary. This means you can do calisthenics almost anywhere: at home, in the park, or in your hotel room while on vacation or on a business trip.

  • Good for beginners

Most calisthenics exercises are simple and commonly used. If you are just starting to exercise, starting with calisthenics can help you learn the right form safely before moving on to advance or weighted exercises.

  • It uses the whole body

Unlike traditional training, most calisthenics exercises are designed to put your whole body in the movement. This means you are increasing your energy throughout your body, rather than just focusing on one area at a time.

  • It helps you move better in daily life

The Calisthenics movement is an “active” movement, which means it will help with coordination, strength, stability, and mobility in your daily life beyond the gym.

  • It makes you stronger

Calisthenics exercises allow you to build strength in a sustainable way, and will make your whole body stronger over time.

  • It’s fun!

Lastly, calisthenics exercises are fun. Once you get to know the basics well, calisthenics can allow you to build strength and flexibility to the point where you will be able to do awesome things with your body that you could never do before like muscle ups.

Top 10 calisthenics workout for beginners
Pull ups

calisthenics workout for beginners

Pull-ups are a challenging exercise. When you are just starting out, use a resistance band around the pull bar and place your feet on the band. This will give you extra assistance with lifting your own bodyweight, and keeping your body in good shape as you learn the proper form.

  • Stand facing the pull up bar.
  • Hold the bar from the top with your hands slightly above shoulder-width apart.
  • Use your shoulder muscles to pull yourself up, bringing your head up over the bar.
Chin ups

calisthenics workout for beginners

Similar to pull ups, chin ups are done using an under-hand grip. Chin ups involve more biceps and the anterior shoulders than pull ups. If you can’t do chin-up when you start, try using a resistance band to support your weight as you build strength, or use a chin-up exercise machine in the gym.

  • Stand and face at the
  • Grasp the bar using an underhand grip slightly closer than the shoulder width grip.
  • Use your biceps to pull yourself up, bringing your head to the top of the bar.
Incline push ups

calisthenics workout for beginners

Build your chest, triceps and shoulders with this exercise. Find something strong enough to hold your weight like a bench or table.

  • Place your hand on a sturdy object, extend your legs back but keep your hands under your shoulders, and shoulder width apart.
  • Keep a straight body line from your head down and allow yourself down until your chest almost touches the surface of your object.
  • Push up by squeezing your chest and triceps. Keep your elbows straight. That’s a rep.
Leg raises

This exercise is a very good core workout.

How to do leg raises
  • Lying on the floor with your arms at your side and your back completely flat on the floor, lift your legs up to 90 degrees. Slowly lower it until your legs almost touch the floor.
  • Do not let it completely touch the floor, and repeat the process. Squeeze your core and lower your leg in a slow and controlled manner.
Inverted rows

This exercise works your back muscles mainly your lats and your biceps.

How to do the inverted row

  • Hold the bar using an over hand grip
  • Keep a straight body line like a push-up. Think of movement as if you are doing an inverted push up.
  • Pull yourself up, as you pull squeeze your back and biceps muscle to fully engage them.
  • Do everything in a controlled manner. You can control the intensity of the exercise by playing with the angle such as a push-up. The lower angle, the harder it is and vie-versa.
Bench Dips

This works the triceps, the largest muscle group in your arms.

How to do the bench dips
  • Find a bench that is high enough. Similar to previous exercises, the lower the height, the more difficult it is.
  • Place your hands on the bench or the sturdy platform and keep your hands under your shoulders. Lower your body until your elbows are slightly deeper than 90 degrees. Then push back by contracting your triceps.
Body weight squats

calisthenics workouts for beginners

Bodyweight squats are an easy and effective activity you can do from as a beginner. This can be done on their own, or with a resistance band wrapped around your thighs to make it more challenging. Squats are important for improving your lower body, your quads, glutes, muscles and your calves at the same time. Just keep in mind always use correct form.

How to do the bodyweight squats
  • Stand with your body forward and your feet straight, right under your shoulders.
  • Move your feet a few inches apart and your toes point slightly outwards.
  • Lower yourself into the squat, lower your hips back and down as you bend your knees.
  • Keep your chest upright, your head and face forward.
  • Lower your hips down slowly as deep as possible maintaining a straight back, and then push up from the heel and that’s one repetition.

calisthenics workout for beginners

This can be done with alternating legs, or as ‘walking’ lunges. This exercise works your thigh muscles; our hamstrings and quadriceps. It is a very good exercise for leg development.

How you do the lunges
  • Stand with your feet apart. Lunge forward as far as you can with your right leg, bending your next knee so it almost touches the floor.
  • Use the heel of your right foot to push your upper body back into starting position.
  • Repeat with the opposite leg.
Sit ups

Sit ups are great exercise that is good for stability, balance and core strength.

How to do the sit ups
  • Lie down on your back.
  • Bend your knees at a 90 degree angle to your body.
  • Cross your hands on top of your chest, keeping your core tight.
  • Curl your body up until your chest touches your knees.
  • Focus on using your core muscles to pull you up, exhale as you sit up and inhale as you lie down.

Burpees are a great exercise to build upper body strength and also improves your cardiovascular health.

How to do the burpees
  • Stand facing forward with your feet shoulder width apart, keeping your weight on your heels and your arms at your sides.
  • Push your hips back, get on your knees and lower into a squat.
  • Place your hands on the floor in front of you, slightly narrower than the one you are keeping your feet on.
  • Put your weight on your hands and jump your feet back, landing softly on the balls of your feet, your body in a straight position on the plank.
  • Be careful not to let your back sag or your backside stick to the air.
  • Jump your feet forward to land next to your
  • Push your arms over your head and quickly jump into the air.
Calisthenics equipment

Although, calisthenics exercises do not require equipment, but there are many calisthenics exercises you can do without equipment, which makes it a great form of strength training. Some of the most widely used calisthenics equipment include:

  • Parallettes: two bars on parallel to each other
  • Pull up bar: a horizontal bar that you can use to ‘pull’ your body weight
  • Resistance band: A tight elastic band that can be used to accommodate resistance in exercise.
Calisthenics Workout for Beginners – Final Thoughts

Anyone can start with calisthenics. You don’t need a personal trainer, and you don’t need a previous training background to get started with calisthenics. The beauty of this training style is that it is suitable for almost everyone regardless of size, age, gender, experience, or skill level.

Whether you work out at home, or go to the gym, calisthenics can easily be incorporated into your workout routine. Once you have reviewed the beginner’s exercises and are happy with them, put them in a complete routine with this calisthenics workout for beginners.