Beginner Calisthenics Exercises: A Complete Guide
- Push-ups: This is a great exercise for working your chest, triceps, and shoulders. To do a push-up, start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Lower your body until your chest touches the ground, then push yourself back up to the starting position.
- Pull-ups: This is a great exercise for working your back and biceps. To do a pull-up, grab a pull-up bar with an overhand grip, wider than shoulder-width apart. Hang from the bar with your arms fully extended. Pull yourself up until your chin is over the bar, then lower yourself back down to the starting position.
- Squats: This is a great exercise for working your legs and glutes. To do a squat, stand with your feet shoulder-width apart and your toes pointing forward. Lower your body down until your thighs are parallel to the ground, then stand back up to the starting position.
- Lunges: This is a great exercise for working your legs and glutes. To do a lunge, step forward with one leg and lower your body down until your front knee is bent at a 90-degree angle and your back knee almost touches the ground. Push yourself back up to the starting position and repeat on the other side.
- Plank: This is a great exercise for working your core. To do a plank, start in a push-up position with your forearms on the ground and your body in a straight line from your head to your heels. Hold this position for as long as you can.
- Crunches: This is a great exercise for working your abs. To do a crunch, lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and curl your upper body up towards your knees.
These are just a few of the many basic calisthenics exercises. As you get stronger, you can gradually increase the difficulty of the exercises by adding more weight or doing more repetitions.
It is important to start slowly and gradually increase the intensity of your workouts as you get stronger. You should also listen to your body and take breaks when you need them.
Here is a sample beginner calisthenics workout that you can try:
- Warm-up: 5 minutes of light cardio, such as jogging or jumping jacks.
- Push-ups: 3 sets of 10-12 repetitions.
- Pull-ups: 3 sets of as many repetitions as possible.
- Squats: 3 sets of 10-12 repetitions.
- Lunges: 3 sets of 10 repetitions on each leg.
- Plank: 30 seconds.
- Crunches: 3 sets of 20 repetitions.
You can do this workout 3-4 times per week. As you get stronger, you can gradually increase the number of sets and repetitions.
It is also important to focus on proper form when doing calisthenics exercises. This will help to prevent injuries.
If you are new to calisthenics, it is a good idea to get help from a qualified trainer. They can teach you the correct form for the exercises and help you create a safe and effective workout routine.