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Beginners guide to get into calisthenics

Whether you’ve been working out in the gym for a while or are just getting started, you’ve definitely heard of calisthenics.

You probably have already incorporated it into your routine, it has been around for ages, and it is highly useful for your general strength and health.

If you’re just learning how to work out, calisthenics exercises are excellent for you. If you already have some fitness experience under your belt, there are lots of advanced calisthenics routines to test your strength. Continue reading to find out more about what it is, its advantages, common myths, and how to get started.

How does calisthenics work? 

Calisthenics is a type of strength exercise that makes use of gravity and your body’s natural resistance to help build muscle and enhance coordination, endurance, and mobility. In fact, calisthenics movements including squats, push-ups, lunges, and crunches make up nearly all of the popular bodyweight exercises!

Exercises in calisthenics range from basic actions like squats, which don’t require any special equipment, to more difficult movements like pull-ups and muscle-ups, which involve raising your entire torso over the bar. Some calisthenics techniques are even more sophisticated and resemble gymnastics.

You can use these exercises to supplement other training methods or just concentrate on calisthenics.

The wonderful thing about this adaptable workout approach is that you can perform the exercises whenever you want, anyplace — in your home gym, a hotel room, or even outside!

Calisthenics equipments

One of the many advantages of this training method is that you can begin using it without any special equipment, which makes it an excellent strength training method for beginners, suitable for workouts at home, and a wonderful way to stay active while on vacation.

Some basic pieces of equipment can step up your training if you’re trying to expand your skill set, switch up your routine, or push yourself harder. These consist of:

Two parallel bars on stands are known as parallettes.

Using a pull-up bar, you can perform workouts like hanging knee raises, pull-ups, and muscle-ups.

Exercises can be made more difficult by using a resistance band, which has variable resistance.

Beginner calisthenics exercises

Here are some straightforward bodyweight workouts to attempt if you’re just getting started:


Bodyweight squats are a quick and efficient workout that you may perform on your own or with the added challenge of a resistance band wrapped around your thighs.


Bodyweight lunges can be performed immediately by stepping forward or backward, or you can do walking lunges, where you take another lunging step forward rather than putting your feet back together. For an added challenge, you may even step up the difficulty and perform these as jump lunges.

Straight and bent leg lifts

You can increase lower back stability by reclining on the ground and performing leg lifts. You can try utilizing a bench as your strength increases or proceed to hang leg lifts while holding onto a bar or rings. 


The stability, balance, and core strength benefits of planks make them a straightforward yet difficult workout. Try commandos for a trickier version. One hand at a time, lift yourself up to a high plank, then lower yourself back down.


Push-ups can be done on the knees while standing with your hands up against a wall, and eventually on the toes. This exercise is excellent for strengthening the upper body and core. 

Advanced calisthenics exercises

With increasing self-assurance, you can use the following exercises to increase the complexity and intensity of your training:


Burpees are a fantastic high-intensity exercise that trains several muscle groups at once, making them a wonderful activity for developing muscular endurance and overall body strength. 


Because pull-ups are difficult, if you’re a beginner you may perfect your technique by supporting your body weight with a resistance band. Just wrap the band around the pull-up bar and put your feet in the loop before you begin. 


Pull-ups and chin-ups are comparable exercises, except chin-ups are done with an underhand grip (palms facing toward your body). In comparison to pull-ups, chin-ups will work your biceps and front shoulders more. 

Utilize a resistance band to support your weight as you develop your strength if you are unable to perform a chin-up, or use an aided chin-up machine at the gym.


These are fantastic approaches to developing firm, sturdy shoulders. Start by leaning your legs up against a wall or performing a handstand hold with your feet on top of a box. 


You can perform L-sits on the floor or while holding onto two bars to strengthen your upper body and core.


You don’t need gym equipment, a personal trainer, or any prior training experience to undertake calisthenics; anyone can perform them. Just getting started is the first step toward success.

Calisthenics is a simple exercise that you can integrate into your regimen whether you work out at home, in the gym or a combination of both! Do you want to begin your calisthenics journey? Follow the exercises we have mentioned to get started!

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