A Beginner’s Guide To A Great Calisthenics Workout

Working out at home has become the new norm and most fitness enthusiasts are turning to calisthenics workout plans. It is one of the most demanding physical training techniques that help you get stronger and leaner. The best part is that you can do all these exercises without investing in any equipment.Advanced calisthenics exercises look complicated and need a great amount of strength and the right technique to execute them. The good news is that almost anyone can get there with consistency and the right training plan in the initial stages. Here is one to help you get started on the right foot.

What is Calisthenics Workout? 

Calisthenics is one of the oldest forms of physical training, with records of it being used in Ancient Greece. In fact, it is believed that the army of Alexander the Great underwent calisthenics training to build strength and endurance. The name ‘calisthenics’ comes from the Greek words, kalios and sthenos, which mean beauty and strength. This is evident in the rhythmic movements in any calisthenics routine that are a treat to watch. 

In its most basic form, calisthenics focuses on exercises that engage large muscles in the body. This involves movements like pushing, grasping, standing, etc. They rely primarily on body weight and use minimal equipment. It is focused on overall physical development, including strength and flexibility. 

Benefits of Calisthenics Workout

Calisthenics workout exercises provide several benefits such as: 

1. No investment in any workout equipment. 
2. You can practise calisthenics exercises anywhere, anytime. 
3. Just 30 minutes of basic calisthenics can help you burn up to 200 calories.
4. It is ideal for beginners as it eliminates several physical barriers. 
5. Calisthenics exercises are functional, which means that they mimic common movements in your day-to-day life. 
6. It helps improve mobility and athleticism.
7. These exercises do not strain your joints as much as other forms of training that involve external weights or resistance. 
8. Your calisthenics body may include building lean muscle. 
9. It helps you build an immense amount of core and upper body strength. 

Calisthenics Workout for Beginners

Calisthenics training looks extremely complex. The truth is some calisthenics exercises are hard to perform. They require strength and the right technique to perform them. However, you can start from ground zero and work your way up with the following calisthenics workout plan: 

1. Warm Up

This is the most important stage of your calisthenics training. It is necessary to prevent injuries and improve your range of motion. Here is the sequence of warm-up exercises that you should follow:

1. Neck rotations- 30 seconds on either side
2. Shoulder rotations- 30 seconds in each direction (forward and backwards)
3. Hip rotations- 30 seconds in each direction
4. Knee rotations- 30 seconds in each direction 
5. Ankle rotations- 30 seconds in each direction 
6. Jumping jacks – 1 minute
7. Jog on the spot- 1 minute 

2. Push-Ups

This is one of the top calisthenics training exercises which engages your entire body:

1. Lie down on a mat facing down. 
2. Tuck the pelvis in and lift your body weight up onto your palm and toes. 
3. Your body should be parallel to the ground with the neck, back, and hips in line with each other. 
4. If you are an absolute beginner, you may bend your knees to touch the ground while maintaining your posture. If you can, keep your knees straight. 
5. Lower your body weight to the ground. Once you have reached as low as you can go, push your weight back up. 
6. Repeat 10-12 times. 
7. Take a break for 30 seconds and move to the next exercise. 

3. Squats

This is one of the best exercises in the calisthenics workout plan to strengthen your legs: 

1. Start by standing with your feet at shoulder distance apart. 
2. Now, extend your arms in front of you or place your palms on your head while opening up your elbows. 
3. Keep your chin up and core engaged. 
4. Now, imagine that you are sitting down on a chair and lowering your body weight while keeping your weight on your heels. 
5. When your knees are at a 90-degree angle, push your body weight up to go back to the starting position. 
6. Make sure that your knees and ankles are in line with each other when you squat. Do not allow the knee to overextend. 
7. Repeat this 10-15 times. 
8. Rest for 30 seconds before moving to the next exercise. 

4. Pull-Ups

Pull-ups are among the calisthenics exercises that require some strength to execute correctly. You will also need a secure pull-up bar.

1. Stand facing the pull-up bar. 
2. Now, grasp the bar with your palms at a distance double the width of your shoulders. 
3. If you need to, you may place a stool or a box underneath yourself to hold on to the bar securely. 
4. Now, try to hang on the pull-up bar. 
5. From there, bend your elbow to pull your body up, as if you want to look over the pull-up bar, 
6. Then, lower the body back to the starting position. 
7. This is one of the relatively harder calisthenics workout exercises. However, you can master it with practice and consistency. 
8. If you can only hang on to the bar, try to hold it for 30 seconds. If you can do pull-ups, 5-10 repetitions are recommended. 
9. Rest for 30 seconds before moving to the next variation. 

5. Lunges

Adding lunges to your calisthenics workout helps build the muscles in your hamstrings. 

1. Stand with your feet together. 
2. Now, take one large step forward so that the distance between your feet is about 3 feet. 
3. Keep your bodyweight equally distributed between the two legs. 
4. Lower your hip, bending both knees to a 90-degree angle. Imagine you are kneeling down while keeping your back absolutely straight. 
5. Just as the knee of your back leg is about to touch the ground, push your body weight up to the starting position. 
6. Repeat 10-15 times on either side. 
7. Rest for 30 seconds before moving on to the next exercise in your calisthenics workout plan. 

6. Planks

This is a great core conditioning exercise. 

1. Lie down facing down on a mat. 
2. Bend your elbow and lift your body up to support the weight on your elbow and toes. 
3. Look forward at a 45-degree angle. 
4. Keep your pelvis tucked in and core engaged. 
5. Make sure that your hip is not lifted up or sinking down to the floor.
6. Your body should not lean over the arms. This means that your shoulder and elbow should be in line with one another. 
7. Hold this position for 30-60 seconds. 

After you complete your planks, rest for 1 minute and repeat the entire circuit three times. Once you finish the circuits, cool down by stretching all your muscles well. This is important to make sure that you do not experience too much stiffness and soreness the following day. 

Things to Remember with a Calisthenics Workout

When you start a calisthenics routine, keep the following in mind: 

1. If you have any injuries or medical conditions, consult an expert before starting. 
2. Calisthenics require a lot of patience. Don’t rush through your calisthenics workout plan. Increase the duration of each exercise before you add any advanced movements. 
3. Do not perform advanced calisthenics movements like handstands without the supervision of an expert.

Conclusion

Calisthenics workout is great to help you lose weight, build muscle, or even cut down to get a lean physique. It depends upon the type of exercise that you choose and the diet that you follow. The best part about this type of training is that you can add several variations to keep it interesting. Calisthenics for beginners can include exercises with low intensity. The more variety you add to your training routine, the more you will enjoy it and stay consistent with it.