How to Start Calisthenics If You are an Absolute Beginner

 Whether you are an experienced gym freak or a beginner, you must have come across the term called calisthenics.

 

Calisthenics is an amazing part of any workout regimen and creates the basis of many workouts you might already be performing--it has been in existence for centuries and it continues to gain momentum today.

 

It is a great workout for beginners and will be rewarding if you are learning how to start calisthenics.

 

What is Calisthenics?

 

Simply put, calisthenics is a type of bodyweight resistance training. In fact, you must have done them at some point. Some common calisthenics work workouts include pushups, pull-ups, chin-ups, lunges, and crunches. These exercises basically use your body weight and gravity as resistance to improve your endurance, mobility, and coordination.  

 

Calisthenics workouts include easy movements like squats and advanced movements such as pull-ups. And the best part about this versatile workout style is that you can do exercises anytime, anywhere, no matter if you are at home or jungle.

 

Calisthenics for Beginners: What to Know

 

Anyone can do calisthenics even if you haven't worked it out for entire your life. They are simple exercises. In fact, you as a beginner can gain strength and endurance by doing calisthenics before moving to the weighted workouts. According to several studies, calisthenics and weight exercises (done with barbell, dumbbell) produce the same results.

 

To start calisthenics, it is necessary to master the basic exercises that, as we have said before, are the simplest and are the basis for gaining muscle and muscle strength to then move on to the different stages of this discipline and be able to perform static and dynamic exercises.

 

Specifically, you have to master and do:

 

  • Squats: This exercise affects the legs and buttocks since it consists of moving from sitting on a chair (but without having the seat), lowering until the knee is at a right angle, and having to go up to the starting position to go back down as if you were going to sit down again.
  • Push-ups: in this case, this classic and popular exercise affects the upper body, working pectorals, deltoids, and triceps, apart from the abdominal muscles. If you don't have practice doing them, you can kneel instead of standing on the balls of your feet.
  • Pull-ups: the upper body is also worked on here. It is not necessary to have the bars at home, they can be made with rubber bands attached to the feet to pull from below. These rubber bands have to be placed to present resistance and be able to exert force.
  • Bar leg raises: In this case, you do need the bar because you have to hang from it with your hands to raise your legs. With this movement, strength is gained in the forearms, in addition to also working the abdominal area and the hips.
  • Glute bridges – This exercise is great for working out the rear of the body. It consists of lying down with your back and feet flat on the ground, while your knees are bent. From there, raise your buttocks and back until your knees and head form a straight, sloping line.
  • Handstand: handstand is another of the best basic exercises in calisthenics, as it allows you to work on strength, but also the stability of the waist and the body in general, which is key to moving on to more advanced exercises.

 

A WEEKLY CALLISTHENIC ROUTINE FOR BEGINNERS

 

MONDAY: 

 

  • Plank (30 seconds if you’re a complete beginner)
  • 8 Squats
  • 8 Lunges (each leg)
  • 8 Push-Ups
  • 8 Laying Down Leg Raises
  • Max Mountain Climbers (Do 20 each leg if you’re just starting)
  • 8 Pike Push-Ups

 

 TUESDAY: 

 

  • 7 Close Hands Chin Ups
  • 5 Pull-Ups
  • 6 Dips
  • 15 Push-Ups
  • 5 Leg Raises
  • 9 Jump Squats
  • 15 Australian Pull-Ups

 

 

WEDNESDAY: REST DAY!

 

THURSDAY:

 

·         20 Wide Push-Ups

  • 20 Mountain Climbers
  • 60 Seconds of Wall Sit
  • 15 Clap Push-Ups
  • 30 Seconds of Superman Hold
  • 30 Squats
  • 60 Seconds of Plank

 

FRIDAY: 

 

  • 100 Meter Run
  • 5 Dips
  • 45 Seconds of Jumping Jacks
  • 8 Push-Ups
  • 30 Seconds of Alternating High Knees
  • 30 Seconds of Mountain Climbers
  • 15 Seconds of Plank

 

SATURDAY: 

 

  • 15-second sprint
  • 45-second walk
  • 30-second sprint
  • 1:30 seconds walk + recovery
  • 15-second sprint
  • 45-second walk
  • 30-second sprint
  • 1:30 seconds walk + recovery

 

SUNDAY: Rest DAY! 

 

 

The Bottom Line:

 

Anyone can do calisthenics--without requiring any gym equipment, personal trainer, or training background. Whether you are at home, or you go to a gym, calisthenics can easily be included in your routine with just a few basic movements.

 

To know more about calisthenics and become a pro, download the Thenx app now for your iOS  or Android devices. The Thenx app has several training videos to help you learn the secret techniques and knowledge of bodyweight training. Also, check out our YouTube channel.

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