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A Complete Calisthenics Workout Plan For Beginners

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Our Summary And Answer:

 

Calisthenics is a great way to get in shape, build muscle, lose fat, increase flexibility, and stay healthy. Plus, it’s fun because you can do it almost anywhere! Calisthenics is entirely free. You don’t need any equipment or a gym membership, just the desire to improve your health and fitness level.

 

Calisthenics is a great way to get in shape and stay healthy. By using your body weight, you can perform hundreds of exercises that will help tone and strengthen muscles throughout the entire body.

 

If you’re starting with calisthenics or have been doing it for a while but aren’t seeing results, check out this beginner’s guide to calisthenics! In this article, you’ll find complete calisthenics workout plans for beginners.

 

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What are Calisthenics?

Calisthenics, or bodyweight exercises, use your body weight to get in shape and stay in shape. No equipment is necessary, just the desire to get healthier. It’s been around since ancient Greece where athletes used it to train for the Olympics.

 

Calisthenics can be done anywhere since no equipment is needed, and it doesn’t require a gym membership (although having access to some equipment like barbells, dumbbells, etc., makes calisthenics more fun).

 

It’s also great because anyone can do it; you don’t have to be in shape to start. People of all fitness levels can begin with calisthenics; you’ll see results as long as you put in the effort and stick with it! What’s excellent about calisthenics is that once you get used to one exercise, the next level is just an extension of the same movement pattern, so you don’t have to learn a whole new set of exercises.

 

What are the Benefits Of Calisthenics?

There are many benefits of calisthenics. Let’s go over a few of the most important ones.

 

#1 - Increased Flexibility

As you push and pull your body through different exercises, you’ll increase your flexibility. Many calisthenics exercises stretch muscle groups that don’t usually get stretched, which helps prevent injury and improves performance.

 

#2 - Increased Muscle Tone

The more lean muscle mass you have, the higher your metabolism. To stay in shape with calisthenics, you’ll have to use progressively more challenging exercises, which will increase muscle tone.

 

#3 - Increased Core Strength

As you progress from one exercise to the next, your core strength will develop naturally. When performing most bodyweight exercises, you’re forced to use your entire body as a unit which means more muscles are activated. More muscles working together means a stronger core.

 

#4 - Increased Endurance

Compared to bodybuilding training, calisthenics is very demanding on the body due to the high number of muscle groups being activated at once. However, as you perform exercises that work your entire body, your endurance will increase, improving exercise performance and allowing you to perform at a higher intensity.

 

#5 - Low Injury Risk

Since calisthenics requires no equipment, it’s safe for everyone to do, which means the injury risk is shallow. However, anytime weights are involved, the chance of injury rises since you have to account for weight distribution and balance. Calisthenics does not have this problem.

 

#6 - Stress Relief

When you have a lot on your mind, it can be very therapeutic to go outside and do some push-ups or pull-ups. In addition, the rhythmic nature of calisthenics has been shown to relieve stress by releasing “happy hormones” called endorphins.

 

#7 - Fun!

Calisthenics is a great way to get in shape, build muscle, lose fat, increase flexibility, and stay healthy. Plus, it’s fun because you can do it almost anywhere!

 

#8 - Proven Results

Calisthenics has been around since ancient Greece, and it’s still being used to this day. It may not have the glitz and glamour of a new fitness trend, but it works! You can see your progress in a matter of weeks by doing some push-ups or pull-ups.

 

#9 - Free!

Calisthenics is entirely free. You don’t need any equipment or a gym membership, just the desire to improve your health and fitness level.

 

#10 - Calisthenics Can Be Mixed With Other Types Of Training

Calisthenics doesn’t have to be a complete workout. You can mix it with bodybuilding training by doing some push-ups before your chest routine, or you could use calisthenics as a finisher and do ten pull-ups after your dumbbell curls. The possibilities are endless!

 

Calisthenics Workout Plan: Improve Your Fitness With These Exercises

Now that you know the benefits of calisthenics let’s go over a beginner workout routine.

 

#1 - Warm-Up

The first thing you should do is stretch any muscle groups that are feeling tight to prevent injury. There’s no need to go overboard with warming up since calisthenics isn’t very strenuous on the joints, but it never hurts to take 5 minutes before each workout to get your muscles ready. This can be done by doing some jumping jacks, push-ups, and lunges. After the warmup is complete, you should be feeling pretty good and ready to go!

 

#2 - Warm-up with Dynamic Stretches

Dynamic stretching consists of movements that take your body through the full range of motion, preparing it for exercise. Here’s a list of dynamic stretches to get you started:

 

– Arm Swings

 

– High Knees

 

#3 - Perform The Main Exercises

The main exercises to perform are push-ups, pull-ups, bodyweight squats, and leg raises. These four bodyweight exercises cover all the “Big Basics” that you need to build muscle and lose fat. They’ll work your entire upper body (push), lower body (squat), abs (leg raise), and back (pull). In addition, there are many more exercises that will mention below:

 

How to do push-ups:

 

Place your hands on the floor slightly wider than shoulder-width apart. Keep your body straight as a board as you lower yourself until your chest almost touches the ground, then push yourself back up. If this is too difficult, try placing your knees on the floor for support and work at it from there until you can do a full push-up.

 

How to do pull-ups:

 

Grab the pull-up bar with your palms facing away from you and slightly wider than shoulder-width apart. Keep your elbows close to your body as you pull yourself up until your chin is above the bar, then lower yourself back down until your arms are fully extended. The pull-up targets both the back and biceps, so it’s a great exercise to perform.

 

How to do bodyweight squats:

 

Stand with your feet about shoulder-width apart, slightly bend your knees, and push your hips back as you go down until you almost touch the ground, then quickly stand back up. Be sure not to come down too fast, or else this can cause injury. If this is too difficult for you, try holding onto a chair for support and keeping your arms in front of you so they can take some of the pressure. Be sure to lower yourself slowly and not just drop down.

 

How to do leg raises:

 

Lying on your back, bend your knees and keep your feet flat on the ground as you raise your legs until they’re perpendicular with the ground, then slowly lower them back down. The leg raise is an excellent workout for your abs and should be done last after you’ve done all four exercises (push-ups, pull-ups, squats, and leg raises).

 

How to do a plank:

 

The plank consists of holding your body up straight while supporting yourself on your forearms and toes. This muscle-building exercise can be done anywhere and is a great way to burn belly fat and tighten and tone the abs.

 

How to do jumping jacks:

 

Jumping jacks are a great exercise to do at the beginning or end of your workout. Many people mistake doing them at the beginning of their workout, but they shouldn’t be done until you’re already warm. Jumping jacks are quite an intense exercise, so there’s no need to do too many at once; start with about 15 and slowly build up as you get used to them. Keep your arms at your sides or out in front of you for balance.

 

How to do lunges:

 

Lunges are a popular exercise because they target so many muscles at once. Stand with your feet shoulder-width apart and take a big step forward, keeping your leg straight, then lower yourself until your front knee is bent at least 90 degrees. Be sure to keep your back straight as you lunge and drive up with your heel as you push yourself back up.

 

#4 - Cool Down

A cool-down is just as important as a warm-up since it slowly brings your heart rate back to normal. The easiest way to do this is by just walking around the room at a casual pace for about 5 minutes or so. You can also perform some static stretches after you’re done with the main exercises, where you hold each stretch for 30 seconds. As you get more advanced with calisthenics, dynamic stretching before your workout is also an option.

 

Tips And Tricks When Performing Calisthenics

A full-body workout like calisthenics uses every muscle in the body. The entire workout should take about 20-25 minutes to complete, so there’s no need to work out an hour. You can rest whenever you want but try not taking too much time between sets since this will slow down your workout and keep your heart rate elevated for longer, which defeats the purpose of a quick exercise. And as stated before, maintain your rest periods short and intense.

 

There are many tips to keep in mind when performing calisthenics. The first is to keep your back straight at all times. This will prevent injuries and help you maintain proper posture as well as strengthen more muscles. Second, when doing push-ups, remember to tuck in your abs since this will give you a better form. Finally, although you shouldn’t be using too much weight when performing calisthenics, if anything is holding you back, using a weighted vest is an excellent way to increase resistance.

 

Second, when doing pull-ups, try to keep your body in a straight line. Remember not to let your hips sag down or point up either since this is inefficient and puts strain on the lower back. Try not swinging too much either, making the exercise more accessible, but it is bad for muscle gain. For squats, remember to go down until your thighs are parallel to the ground, not any further, or else you’ll be putting strain on your knees, which defeats the purpose of squats.

 

For leg raises, place your hands behind your head with your elbows out since this will allow you to go deeper and work the abs more than doing them with crossed arms. And finally, keep in mind that lunges are meant to strengthen your quads, not stretch them. You should feel a slight burn in your quads if you’re doing them correctly, but you shouldn’t be feeling it in your hamstrings or hips either.

 

Also, keep in mind that there are many variations of each exercise. For example, you can do bicycle crunches instead of regular crunches since it’s more effective and incorporates the obliques, which gives the abs a great shape. You can also try leg raises on top of a stability ball or hanging from a bar, putting your core under more stress.

 

And since you want to get good at calisthenics, remember that practice makes perfect! You won’t be able to do a one-arm pull-up overnight, so start slow and build up your strength gradually. Your own body weight is enough to stimulate muscle growth, so don’t worry about not having anything to work with. It’s all about proper form and building up your muscles slowly but surely like any other exercise.

 

Frequently Asked Questions

Can you get a six-pack from calisthenics?

No, you need to eat healthily and work out your abs to get a six-pack. But since calisthenics does strengthen the ab muscles (especially the lower ones), working out this part of your body will make them more defined and strengthen any muscles in your midsection like your obliques and lower back.

 

Can you get ripped just doing calisthenics?

Yes, you can get ripped doing calisthenics. However, since it’s only bodyweight training and you’re not lifting any weights, your muscles won’t be as toned and defined. So, although the best approach is to do both (calisthenics and weightlifting), if you want to get ripped with just bodyweight exercises, you can do as many push-ups, pull-ups, and squats as you want.

 

Does calisthenics make you bigger?

Yes, calisthenics does make you bigger. However, since it’s only bodyweight training, what you eat is more important than how much you can lift. You can get stronger with calisthenics, but you’ll get bigger no matter what sport or exercise you do if you overeat. Just remember not to eat junk food since this will make your muscles turn into fat!

 

Final Thoughts

Calisthenics is a fun way to stay fit and get in shape. It’s also one of the most inexpensive ways to get into shape but just remember that you’ll still need to eat right if you want good results!

 

Also, try mixing it up every once in a while by switching exercises around. Not only will this keep your workouts more interesting, but it will also help your muscles grow faster since the exercises themselves will be different. So work on developing a calisthenics workout plan that fits with your schedule and lifestyle so you can get in shape without going to expensive gyms or wasting time!

 

We hope this article has given you a good overview of the basics of calisthenics! Let us know what your favorite bodyweight exercises are and why! We’d love to hear from you, so leave a comment below!

 

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