Top 8 Calisthenics Workout For Beginners

Calisthenics Workouts are exercises that only depend on a person’s own body weight. We can start it anywhere or at home. It basically performed with full intensity and a fully balanced body. Sometimes we can perform calisthenics with light Calisthenics equipment like Rings, Resistance bands, or parallels.
Calisthenics is key to the development of strength, endurance, flexibility, and coordination in the body. You can use your body weight to activate all muscles and work on every part of your body. They are great for beginners who want to boost muscle strength, endurance, and balance of their body.

Calisthenics was developed in ancient Greece and become popular again in the early 19th century. Today, fitness training athletes, gym trainers, military personnel, and CrossFit athletes also train in calisthenics before starting any strenuous sports/workout to build and gain muscles.
Scientists have also proven that calisthenics exercises not only help to treat heart diseases like COPD, But it is a good exercise to improve body fat percentage.

Beginner Calisthenics Workout Routine

Here is a great Calisthenics workout routine for beginners that can work on every part of the body for a complete, full-body workout. You can perform the following exercise circuit 3-4 times, with a rest of 30-45 sec. in each exercise set, and a 4-5 min. rest in between each circuit repetition.

Remember to warm up first

Remember to start with a warm-up and stretch before any exercise, and listen to your body to avoid injury. Warm-up and stretching are important to prepare your muscles for exercise and prevent injury. When starting a new exercise program, it’s important to begin gradually and listen to your body’s signals. If you feel pain or discomfort, it’s important to stop the exercise and modify it if necessary. Building strength and fitness with calisthenics takes time and patience, so it’s important to stay consistent with your workouts and celebrate your progress along the way!

8 calisthenics workouts for beginners

Here are 8 calisthenics workouts for beginners:

1) 10-12 PULLUPS

WORKS ON: Biceps, Lats, and Back Muscles.

Steps:

• First, you can find a support structure or a pull-up bar where you are able to lift your body from the ground using your arms.
• Then, you can hang from a bar with both arms then you can lift your body up to a point where your head reaches the bar, and then lower yourself.
• You can do 10-12 pullups to complete a single set and you can repeat 3-4 times to complete a circuit.
• It is one of the Basic Calisthenics Exercises is doing pull-ups.

2) 10-12 CHINUPS:-

WORKS ON:- BICEPS, LATS, AND BACK MUSCLES.

Steps:

• You can stand first in front of the exercise bar/pullup bar.
• Then hold the bar from underneath with your arms slightly closer than shoulder-width grip.
• Use your both arms to lift your body head up over the bar.
• You can do 10-12 chin-ups to complete a single set and you can repeat 3-4 times to complete a circuit.

3) 15-20 DIPS:-

WORKS ON:- TRICEPS, BICEPS, BACK MUSCLES, CHEST MUSCLES, AND SHOULDERS.

STEPS:

• First, you can find a parallel bar or you can use a dip bar for doing this exercise.
• Then stand inside the dip bar and you can use your arms and shoulders to lift yourself off the ground.
• Bend your elbows using your triceps muscle moving up and down.
• If you don’t have a dip bar, you can also perform these exercises on a bench by keeping your feet on the ground and bending your knees at a 90-degree angle.

If you are looking for a workout routine that includes dips, you can check out the following links:

Dips: Best Exercises & Workouts – Old School Labs

4) 20-25 JUMP SQUATS:-

WORKS ON:- LEGS MUSCLES AND CALF MUSCLES

STEPS:-

• First, you have to Stand with your body facing forward and your feet parallel, directly under your shoulders.
• You can point your feet a few inches apart with your toes in a slightly outward direction.
• Lower yourself into the squat position, and lower your hips back and down while bending your knees.
• Keep your chest in an upright position, with your head and face forward.
• Get into as down a squat as possible, and then come forcefully upward into a jump.

5) 20 PUSHUPS:-

WORKS ON:- CHEST, SHOULDERS, AND ALL MUSCLES.

STEPS:-

• First Get on your knees and place your hands underneath, but slightly outside, your shoulders.
• Extend your legs while holding your body up with your arms, getting into the “plank” position.
• You can lower your body by bending your elbows close to your body until you almost touch the floor.
• Your upper arms should form a 45-degree angle when doing pushups.
• Pause while you are in the lower position, and then push back up to the starting position quickly.
• Keep your abdomen, or core, tight during the entire pushup exercise.

6) 30 CRUNCHES:-

WORKS ON:- ABDOMINAL MUSCLES, LOWER BACK MUSCLES, AND OBLIQUES MUSCLES.

STEPS:-

• You can lay on the ground with your back flat.
• Then, place your feet flat on the ground, bending your knees up at a 90-degree angle to your body.
• Cross your hands on top of your chest and keep your head about a small distance from your chest.
• Keeping your core tight, sit up until your chest or elbow touch your knees.
• Use and focus on core muscles to pull you up, breathe out as you sit up, and breathe in as you lie down.

7.) 30-60 SEC. JUMP ROPES:-

WORKS ON:- calf muscles, quads, hamstrings, glutes, abs, oblique muscles, forearms, biceps, triceps, shoulders, back muscles, and chest muscles.

STEPS:-

• You can hold rope handles and hold your hands tighter the same distance from the center line of your body.
• Rotate the rope with your wrists — not with your elbows or shoulders — while jumping off the ground clearing the rope when about one to 2 inches above the ground.
• As you jump, keep your toes pointed down and a slight bend in your knees.

8.) 30 BURPEES:-

WORKS ON:- buttocks, hips, legs, abdomen, chest, arms, and shoulders

STEPS:-

• Stand facing forward with your feet shoulder-width apart.
• Push your hips back, and bend your knees, and down into a squat.
• Put your hand’s palms down on the floor in front of you.
• Put your weight into your hands and jump your feet back, landing softly on the feet, your body in a straight plank position.
• Jump your feet forward so they land next to your hands.
• Push your arms up over your head and jump quickly into the air.