A Classic Push Pull Legs Calisthenics WorkoutĪfter you are done warming up, you can begin your calisthenics training.įor this workout, you will be performing a variation of the popular push-pull-legs split. I go over an entire warm-up routine you can do in The 5 Minute Calisthenics Warm-up. Jumping jacks, arm circles, bodyweight squats, lunges, push-ups with your hands elevated are all great exercises you can do to get started.
The most important thing to do is get your heart rate up, elevate your temperature, and get your joints moving through their full range of motion. The good news is, a warm-up doesn’t have to take longer than 5 minutes. Failing to warm-up can increase your risk of injury, especially as you get stronger. Warm-ups are absolutely necessary if your goal is to stay healthy. This is such a simple one-time investment that will provide you with enormous benefits.Īs with all exercise routines, the very first thing you need to do is warm-up. There is no other way to get a full-body workout otherwise. In order to get the most out of this workout, or any at-home workout, you will need a pull-up bar.
I would like to say that this is a complete no-equipment workout, but that wouldn’t be completely accurate. The Ultimate Calisthenics Workout (For Beginners)Īlright, let’s get to the workout. With that said, if you can do pistol squats (one of the more advanced leg exercises), your legs are pretty strong. Your legs are extremely powerful, and your bodyweight simply won’t provide enough resistance to continuously stimulate them. The major disadvantage of pure bodyweight leg exercises is that you will eventually outgrow them. These movements involve different kinds of squats, lunges, and hip extension exercises to strengthen the quadriceps, hamstrings, and gluteal muscles. The most basic exercise example of this movement is the pull-up or the bodyweight row. The major caveat is that calisthenic pulling exercises need some sort of equipment such as a pull-up bar or gymnastic rings. Specifically, the rhomboids, the lats, the trapezius, the posterior shoulders, and the biceps. These movements primarily train the muscles in the posterior side of your upper body. The second category is the pull exercises. Pushing exercises also involve more advanced movements such as handstands.
As underwhelming as this exercise may sound, there are dozens of ways to add complexity and varying levels of difficulty to this movement. The most basic exercise example is the push up. Specifically, the chest, shoulders, and triceps. These movements primarily train the anterior side of your upper body. The first category is the push exercises. In general, there are three broad types of calisthenics moves. Let’s talk about those major exercises now. The great thing is, you can find numerous progressions or regressions to all of the major calisthenic exercises. One of the biggest mistakes you can make is using exercises that aren’t appropriate for your skill level.
How Should A Beginner Start Calisthenics?Īs a beginner, the first thing you need to focus on is learning how to do the basic calisthenic exercises with good form.
The first thing you need to know is how to train all the major muscle groups using just bodyweight movements. In fact, you can start RIGHT NOW if you want. The great news is, you can begin practicing calisthenics workout routines at home.