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Hi, I'm Jaci Salley, a Holistic Nutritionist and Personal Trainer dedicated to helping you achieve balance through whole, natural foods and exercise. My journey in holistic nutrition and wellness coaching has fueled my passion for empowering others to take charge of their health. I believe in a …
FAQs:
What is a Calisthenics Workout?
A calisthenics workout is a high-intensity workout performed at a moderate pace without much rest time. The workout primarily utilizes your body weight with little or no equipment. Calisthenics exercises target large muscle groups, like the glutes and chest. They are typically common moves you’d do in a variety of workouts, like squats or pushups, but also include more advanced exercises like pull-ups.
Who Should Do Calisthenics Workouts?
Calisthenics is a great workout option for:
1. People who prefer to work out at home — you can do calisthenics anywhere!
2. Those who don't want to buy a bunch of equipment can do calisthenics using just your body weight.
3. Anyone looking to improve endurance.
4. People who want to increase muscle strength.
5. Those who want to boost their metabolism.
How Many Calories Do Calisthenics Workout Burn?
There are a lot of variables regarding the number of calories you use while doing calisthenics, including intensity, effort, weight, and age. These numbers should be considered averages for calories burned while doing calisthenics for about 30 minutes:
- 135 calories if you're 125 pounds
- 167 calories if you're 155 pounds
- 200 calories if you're 200 pounds
If you do vigorous calisthenics for half an hour, your calorie burn will be more like this:
- 240 calories if you're 125 pounds
- 298 calories if you're 155 pounds
- 355 calories if you're 200 pounds
Can You Do Calisthenics Workouts Every Day?
There is never a general answer to the question of training frequency. The most important thing is that you don't overload yourself, especially at the beginning (but also later on). It is better to do fewer exercises but to do them properly. As a rule of thumb, 2 - 4 times a week is standard. Measure the frequency of training according to how often you can fit it into your everyday life without sport becoming a stress factor for you or feeling forced. First and foremost, it should be a relief and fun! Of course, that doesn't mean it should be strenuous - it's important to be challenged, but just as important as not being overwhelmed.
How Many Sets and Reps for Full Body Calisthenics Workout?
Calisthenics is an effective discipline focused on free movement and core strength. Although creating a full-body workout plan may seem challenging due to the lack of equipment like machines or dumbbells, it can be simplified. You only need some bars and various structures found in local parks, such as benches, walls, steps, and playgrounds. Once you identify a suitable location with ample features, you can start your calisthenics journey.
Start with these exercises and repeat them in cycles of three sets:
1. Push-ups – 3 variations, one for each set
2. Pull-ups – 3 variations, one for each set
3. Squats – 50 repetitions for each set
4. Dips – until failure
5. Elevated pike push-ups – until failure
6. Jumping lunges – 50 repetitions for each set
7. Hanging leg raises – until failure
8. Sprints – 15 seconds for each set
Can You Build Legs with Calisthenics?
Yes, you can develop muscular, athletic, powerful, strong, and enduring legs with calisthenics by adhering to these principles:
1. Train your legs more frequently, even more often than your upper body.
2. Incorporate some plyometric bodyweight leg exercises weekly.
3. Include focused leg workouts that concentrate on 1 to 2 exercises.
4. Incorporate isometric exercises, such as wall sits, which can also aid in recovery and positively impact your knees, calves, and hamstrings.
5. Include strength exercises like Pistol Squats and Hill Sprints. You can even try squatting with a training partner on your shoulders for added resistance.
6. Incorporate power leg moves, such as short sprints, as well as long-distance sprints.
7. Embrace stair workouts by using stadium or athletic arena steps for jumps, sprints, and jogs.
8. Prioritize sets and reps; intensity and workload are essential for leg growth.
How Long Should A Calisthenics Workout Last?
Including a proper warm-up and stretch, a calisthenics workout can last between 30 minutes and one hour. It's the same as other types of training: the benefits could be lost if longer than an hour, and you might not stress your body into adaptation if too short. Workout times vary, but at the end of the session, you should feel fatigued.
How Many Times a Week Should I Do a Calisthenics Workout?
This depends on your goals and current fitness level. Advanced fitness levels could dare to start with three to four times per week or even five to six. Meanwhile, beginners should start slower by working out two to three times per week, maybe even less. If the workout feels easier on the muscles but you feel more winded, then jump into another workout the next day. You may need 24 to 48 hours of rest in between your workouts if you’re sore. Mobility and flexibility sessions on these days to help the body recover.
Can You Build Muscle With Calisthenics Workout?
You certainly can build muscle with calisthenics. The same rules of muscle building apply, where putting the muscles under enough tension and fatigue causes microtears in the muscles, which are then rebuilt by proteins in your diet. Calisthenics uses your body weight to create the tension and stress needed to build muscle.
Are Calisthenic Workout Plans Worth It?
Yes, calisthenics is worth it. It’s a great way to improve strength, flexibility, and overall fitness without the need for equipment or a gym membership. Plus, it can be easily adapted to any fitness level and offers endless possibilities for progress and growth. Just make sure to stay consistent and dedicated to your workouts. Overall, calisthenics can be a fun and effective way to stay fit and healthy.
Types of Calisthenics Exercises
Calisthenics is a form of exercise that uses your body weight, and it is built on four pillars: strength, flexibility, balance, and stamina. Unlike traditional weightlifting, calisthenics exercises don’t require any specialized equipment. The focus here is on functional movements that mimic daily activities, making it a sustainable and versatile form of exercise. Some common calisthenic exercises include:
A. Upper-body muscle exercises:
- Push-up variations
- Pull-up variations
- Dips
- Mountain climbers
- Burpees
B. Lower-body muscle exercises:
- Squat variations
- Lunge variations
- Glute bridges
- Calf raises
- Broad jumps
- Nordic curls
- Wall sits
- Box jumps
C. Core muscle exercises:
- Planks
- Leg raises
- Russian twists
- Crunch variations
- Hanging knee raises
- Hollow body holds
- Dead bugs
Fundamental Moves in a Calisthenics Workout
There are seven fundamental calisthenics moves that you should start with:
1. Push-ups: This exercise primarily targets the chest, shoulders, and triceps.
2. Squats: A full-body exercise that targets the legs, glutes, and core.
3. Pull-ups: One of the most challenging calisthenic exercises that primarily targets the back and biceps.
4. Dips: A compound exercise that targets the triceps, chest, and shoulders.
5. Planks: A core stability exercise that also works the arms, shoulders, and glutes.
6. Lunges: This exercise targets the legs, glutes, hips, and core.
7. Crunches: A classic core exercise that targets the abdominal muscles.
Top 11 Calisthenics Workout Equipment
Calisthenics equipment can serve as a great tool for home workouts, but also to take with you to the local gym or calisthenics park. Not only can calisthenics equipment assist beginners in bodyweight exercises, but it can be an invaluable tool for advanced calisthenics practitioners.
1. Gymnastics Rings: These versatile tools, also known as Olympic rings, are ideal for a variety of bodyweight exercises, particularly core training. Available in wood and plastic, wooden rings provide a better grip and feel. They come with adjustable straps for height modifications, allowing exercises to be performed at varying elevations. Users can position themselves under, on top, or in push-up positions on the rings for different workouts.
2. Parallettes: Designed to mimic parallel bars, parallettes offer unique grips and are more portable. They vary in height and material, with wooden ones preferred for quality. Parallettes are useful for practicing skills like handstands and L-sits, and stability is crucial; a larger base of support enhances safety.
3. Resistance Bands: These flexible tools serve multiple purposes and come in various thicknesses. They can be used for exercises like rows and deadlifts, and for assisting bodyweight workouts. Specialized glute bands target specific muscles. Some bands feature handles for improved grip during resistance exercises.
4. Liquid Chalk: Essential for grip, liquid chalk is preferred over powder for its convenience and mess-free application. While it provides an effective grip, it can be harder to remove and requires care to prevent drying out in the bottle.
5. Calisthenics Gloves: Gloves protect hands from calluses, especially during dynamic movements like muscle-ups. While they reduce friction, they can also compromise grip. Fingerless gloves offer better grip but still expose fingers to calluses. Gloves are often incompatible with chalk, potentially making them slippery.
6. Ab Roller: This tool strengthens the core, but it primarily targets the lower back, not the abs. It can be used on the knees for a gentler workout or feet for a more intense challenge.
7. Pull-Up Bar: There are various types, including doorframe-mounted and wall-mounted options. Doorframe bars are easy to install but may be less reliable for high-momentum exercises. Wall-mounted bars offer better security but are harder to install and remove.
8. Weight Vest: Ideal for intensifying bodyweight exercises like pull-ups, dips, and squats. Available in adjustable metal brick or sandbag types, weight vests range from 10-30kg and help distribute weight evenly for challenging workouts.
9. Foam Roller: A foam roller is a cylindrical tool designed to massage and relieve muscle tension, commonly used before and after workouts. It is particularly effective for larger muscle groups like the back and legs. Foam rollers vary in size, material (foam or plastic), and texture (some have spikes for deeper pressure), which can help alleviate muscle knots.
10. Massage Ball: Similar to foam rollers, massage balls are used for muscle massage but are smaller, allowing them to target specific trigger points more effectively. They are versatile for rolling smaller muscle groups, including the back. Massage balls come in various sizes and densities; smaller, harder balls provide more concentrated pressure, while larger balls cover a broader area. Unlike foam rollers, spikes on massage balls have minimal impact due to their size.
Different Calisthenic Shoulder Workouts
Among the many areas of the body that calisthenics can effectively target, the shoulders are particularly responsive to bodyweight exercises. Strengthening the shoulders is crucial not only for athletic performance but also for daily activities that involve lifting, pushing, and pulling. Here are the various calisthenic exercises specifically tailored for building shoulder strength, ensuring that they are accessible for fitness enthusiasts at all levels, from beginners to advanced practitioners.
A. Basic Shoulder Exercises
1. Pike push-ups: This variation of the classic push-up specifically targets the shoulders and is perfect for beginners looking to build strength. Start in a piked position with your hips high in the air, creating a V shape with your body. Place your hands shoulder-width apart on the ground. Bend your elbows to lower your head towards the ground, then push back up to the starting position. Keep your core tight throughout the exercise to maintain form.
2. Wall walks: Begin in a standard push-up position with your feet against a wall. Gradually walk your feet up the wall while moving your hands closer to the wall, essentially walking into a handstand position. Hold briefly, then carefully walk back down. This exercise not only strengthens the shoulders but also improves balance and core stability.
3. Bear crawls: Start on all fours with your knees lifted slightly off the ground. Move forward by stepping with your right hand and left foot, then your left hand and right foot, continuing to alternate. This full-body exercise primarily enhances shoulder stability and mobility, and it can be performed in a small space, making it ideal for home workouts.
B. Intermediate Shoulder Exercises
As you progress in your calisthenics journey, intermediate exercises help bridge the gap between basic moves and more advanced techniques. These exercises challenge your strength and endurance further, paving the way for more complex movements.
1. Dip shrugs: Ideal for targeting the lower part of the trapezius muscles, dip shrugs are performed on parallel bars. Start by hoisting yourself up with your arms straight in the dip starting position. Lower your body slightly by bending your elbows, then elevate your body by shrugging your shoulders downwards, lifting through your trapezius muscles. This move not only strengthens the shoulders but also engages the upper back.
2. Handstand push-ups: Begin by mastering a wall-supported handstand. Once stable, slowly bend your elbows to lower your head towards the ground, then push back up. This advanced move intensely targets the deltoids and also works the triceps and upper chest. Gradual progression and strength buildup are crucial for this exercise.
3. Archer push-ups: Start in a wide push-up position. As you lower yourself, shift your weight to one arm while keeping the other arm straight out to the side, mimicking the drawing of a bow. Alternate sides with each rep. This exercise enhances shoulder stability and increases unilateral strength, helping correct imbalances.
C. Advanced Shoulder Exercises
For those who have developed significant strength and control through intermediate exercises, advanced calisthenics techniques can offer a new level of challenge and reward.
1. Planche training: Begin with easier progressions such as the planche lean or frog stand before attempting the full planche. This involves lifting your entire body parallel to the ground, supported only by your hands. It requires immense shoulder strength, core control, and balance.
2. 90-degree push-ups: This spectacular exercise combines a push-up with a handstand. You start on a handstand, lower into a push-up, then push back into the handstand. Mastery of this technique showcases peak shoulder strength and control, and should only be attempted after thorough preparation with less intense exercises.
The Ultimate Full-Body Calisthenics Workout
A full-body calisthenics workout requires little to no equipment and it can be performed anywhere. If you’re a traveler or constantly on the go for work, this type of workout can help you stay fit. The workout below offers three levels of difficulty: beginner, intermediate, and advanced. Consider your current fitness level and choose accordingly.
Exercise One:
Beginner: Bodyweight Squat (Air Squat): 2 sets of 10 repetitions
Intermediate: Pistol Squat: 3 x 12
Advanced: Jump Squat: 3 x 15
Exercise Two:
Inverted Hanging Row: 2 x 8
Pull-Up: 3 x 10
Muscle-Up (Popular CrossFit and gymnastics movement that utilizes a kipping motion.): 3 x 12
Exercise Three:
Romanian Deadlift: 2 x 10
Single-Leg Deadlift: 3 x 10
Jumping Alternating Lunges: 3 x 10
Exercise Four:
Kneeling Push-Up: 2 x 8Push-Up: 3 x 8Decline Push-Up: 3 x 10
Exercise Five:
Pike Press (A shoulder exercise where you elevate your hips up and push yourself away from the ground like a push-up.): 2 x 8
Bear Crawl: 3 x 10
Handstand Walk (Enter into a traditional handstand then “walk” across the floor on your hands.): 3 x 25 feet
Exercise Six:
Crunch: 2 x 12
Russian Twists: 3 x 10
Toes-to-Bar (A gymnastics movement where you elevate your toes until they reach the pull-up bar.): 3 x 12
Exercise Seven (Burnout Exercise):
Jump Rope: 2 x 30 seconds
Burpee: 2 x 8
Burpee Box Jump Over (Perform a traditional burpee next to a box of about 24 inches in height, but as you jump, do so onto the box. Straighten your hips at the top then step down.): 3 x 6
Benefits of Calisthenics Workouts
Calisthenics works just like other forms of resistance training. So rather than free weights or gym equipment to create tension, body weight is used instead. Fans of calisthenics claim it has many of the benefits of weight training but less of the negatives. Because it uses only body weight, it puts less pressure on the joints, helping to reduce injury. And because it involves learning how your body works and moves, it may have more benefits for day-to-day tasks than other forms of training.
1. It can be done anywhere.
Because it doesn’t require equipment, you can train at home, in the park, or anywhere else suitable.
2. It has less impact on muscles and joints.
Because of its focus on body weight, calisthenics puts less pressure on muscles and joints than other forms of resistance exercise, meaning you may feel less sore from day to day.
3. It develops balance.
One of the ways to continually progress and challenge yourself when doing calisthenics is by increasing balance demands. For example, you could try using one leg to do a squat instead of two.
4. It improves flexibility.
Another way to develop your calisthenics ability is by increasing the range of movement. This can help muscle fibers and spindles, which can help improve flexibility and muscle function.
5. It helps develop core muscles.
Calisthenics places a lot of demand on the core muscles for balance and control—meaning you’ll develop a rock-solid core as you get more advanced.
6. It helps develop your overall physique.
If you follow a well-rounded diet and a calisthenics plan that challenges all the muscle groups, you should gain muscle mass as well as strength.
7. It’s a great party trick.
Calisthenics is full of impressive poses, like handstands and human flags.
8. It can improve overall quality of life.
The physical benefits of calisthenics go beyond exercise and can be carried over to everyday life. Unlike some other exercises, it has a relatively low impact on joints and muscles, which is good as you get older.
How to Make an Effective Calisthenics Workout Plan
Embarking on a calisthenics journey can be both exciting and challenging, especially for beginners. It’s essential to create a workout plan that aligns with your fitness goals and is tailored to your current fitness level. This comprehensive approach will help you achieve your fitness objectives and establish a sustainable and enjoyable exercise routine.
Step 1: Define Your Goals
The first step in creating a calisthenics workout plan is to define your goals. These goals could range from losing weight, building muscle, increasing flexibility, or improving overall athleticism. Be specific about your goals, as this will help you create a more targeted and effective workout plan.
Step 2: Assess Your Fitness Level
Before starting any workout plan, it’s essential to evaluate your current fitness level. This assessment will help you understand your strengths and weaknesses, allowing you to create a plan tailored to your needs. You can perform simple tests like push-ups, pull-ups, and squats to gauge your fitness level.
Step 3: Choose Exercises
Once you’ve defined your goals and assessed your fitness level, you can begin selecting the exercises for your workout plan. Choose exercises that target the muscle groups you want to develop and are appropriate for your fitness level.
Step 4: Structure Your Workout Plan
Design your workout plan by deciding on the number of sets and repetitions for each exercise. Start with lower repetitions and gradually increase them as you progress. Further, you should allocate specific days for each muscle group, ensuring you have enough rest between workouts.
Step 5: Warm-Up and Cool-Down
Include a warm-up and cool-down in your workout plan. A warm-up can consist of 5-10 minutes of light cardio or dynamic stretching, while a cool-down should include static stretching and deep breathing exercises.
Step 6: Track Your Progress
Keeping a training log is essential for tracking your progress and maintaining motivation. Record the exercises, sets, and repetitions for each workout, along with notes on your performance and any improvements you’ve noticed. Regularly reviewing your training log will help you make adjustments to your workout plan as needed.
Step 7: Stay Consistent and Adjust as Necessary
Consistency is key to achieving your fitness goals. Stick to your workout plan and make adjustments as needed to keep challenging yourself. Remember that progress takes time, and it’s crucial to be patient and persistent.
Best Beginner Calisthenics Workout Plan
This beginner calisthenics workout plan emphasizes balanced development across all muscle groups through three distinct workouts: joint support, muscular endurance, and balance. The plan can be performed 3-5 times a week using minimal equipment, like a pull-up bar, available in parks or gyms.
A. Joints:
This workout aims to put your joints under different types of stress—including compression and stretching—to help make them stronger and reduce injury risk. Focus on control and stability throughout, and make sure you complete a full mobility warm-up beforehand. Complete 4-12 reps of each exercise for at least two sets.
Exercises:
1. Deadhang: Hang from a bar to stretch your back; adjust difficulty by using one or two hands.
2. Plank Shoulder Taps: Tap opposite shoulders while maintaining core stability.
3. Wall Walk: Walk feet up a wall from a press-up position to build shoulder strength.
4. Single-Leg Landings: Jump and land on one leg to improve balance and control.
5. Crab Walk: Move in a crab position for core and shoulder engagement.
6. Nordic Hamstring Lowers: Control a forward fall with hamstring activation, assisted by a partner.
B. Muscle Endurance
This workout emphasizes muscle endurance and definition by progressively increasing repetitions. Each exercise should be performed with proper form and 30 seconds of rest between sets. As performance improves, total reps increase based on the number of sets: add 5 reps for four sets, 10 for three sets, 15 for two sets, and 20 for one set.
Exercises:
1. Squats (40 reps): Stand with feet slightly wider than hip-width, squat, and stand back up. Progress to 60 reps or attempt the pistol squat variation.
2. Press-ups (30 reps): Keep hips and shoulders aligned while lowering and pushing up. Modify difficulty by adjusting hand positions or using knees.
3. Lunges (30 reps on each side): Step forward, lower back knee, and adjust angles while keeping hips square.
4. Body Row (30 reps): Pull chest to a bar, lower slowly, and adjust bar height for difficulty.
5. Bear Crawl (40m): Engage core, lift knees, and crawl with opposite hand-foot movements.
6. V-crunch (20 reps): Lie flat, crunch toward toes, lower hands, and legs, and repeat.
C. Balance
This workout emphasizes improving balance and coordination by using a lower base of support and engaging different muscle groups. The exercises are designed to challenge stability and control.
Exercises:
1. Crow Pose: Begin in a squat, place your hands on the floor, rest your knees on your elbows, and lean forward until your feet lift off the ground. Gradually increase the hold time.
2. Lateral Gorilla Crawl: In a standing position, place hands on either side of one foot, and perform a lateral hop, switching foot placement while supporting your body with your hands.
3. Arabesque: Balance on one leg, lean forward, and lift the other leg behind you, keeping hips level. Return to the starting position with control.
4. Lateral Skaters: Perform lateral hops, landing on one leg each time. Increase hop distance to enhance difficulty.
5. Jumping Lunges: Start in a lunge, jump, and switch legs mid-air to land in a lunge on the opposite side.
How to Start Calisthenics Workouts
To start calisthenics, especially as a beginner, follow these steps:
1. Set goals: Determine what you want to achieve through calisthenics and set realistic goals for yourself.
2. Educate yourself: Learn about proper form, techniques, and different exercises.
3. Start with the basics: Master fundamental moves like push-ups, squats, and planks before moving on to more advanced exercises.
4. Progress gradually: As you get stronger, increase the difficulty of your exercises by adding variations or resistance.
5. Follow a workout plan: Create or find a workout plan that targets different muscle groups on specific days and follow it consistently.
6. Don’t forget to rest: Rest is crucial for progress and injury prevention, so make sure to schedule rest days.
7. Stay consistent: Consistency is key to achieving your fitness goals. Make sure to show up for workouts regularly and stay committed.
How to Stay Committed to Your Calisthenics Workouts
Getting started may be simpler than continually showing up for workouts. To stay consistent with your calisthenics routine and reach your goals, try these tips:
1. Schedule your workouts: Plan specific days and times for your workouts each week.
2. Have a workout buddy: Having a friend to hold you accountable can make it more enjoyable and motivating.
3. Track progress: Keep track of the exercises you’re doing, reps and sets, and any progress you make.
4. Mix it up: Don’t be afraid to add new exercises or variations to keep your workouts challenging and prevent boredom.
5. Listen to your body: Rest when needed, and don’t push yourself too hard. Remember that rest and recovery are crucial for progress.
Misconceptions about Calisthenics Workout
Here are some of the most common myths about calisthenics workouts and what's legit.
1. You can’t build muscle with just calisthenics. That is simply not true. Athletes have been using body-weight training and calisthenics for years and years. With the right routine, you can build strength and muscle. Working your muscles with no external load (aka, bodyweight only) can still increase muscle size, similarly to if you were lifting weights.
2. Calisthenics is only for beginners. Even though the moves are beneficial and approachable for beginners, calisthenics isn’t just for newbies. A lot of the calisthenic movies are functional exercises. That means you are mimicking everyday moments and building that functional strength, which helps with your core strength and stability.
3. You don’t need rest days. Like any fitness routine, not working out on rest days is important to allow your muscles time to recover. If you aren’t feeling super sore from a calisthenics workout and are jazzed for more movement, opt for some active recovery like yoga, a hike, or an easy walk.
How to Get the Most Out of a Calisthenics Workout Program
If you want to make sure you're going to get the most out of it, consider these tips for a well-rounded, highly effective calisthenics workout program:
1. Invest in comfortable clothes—It's not frivolous to think about what to wear for your workout. Workout clothes can fuel your confidence or completely shake it. When you're hanging upside down, twisting your torso, and jumping all around, you want to feel secure in your clothes—literally and figuratively.
2. Never skip your warm-up—This portion of your workout is meant to help lubricate your joints and warm your muscles for optimal range of motion. A good warm-up will also wake up the central nervous system, so you're firing on all cylinders from head to toe. The key to getting the most out of your warm-up is making it specific to your workout of the day.
3. Incorporate equipment—The science says bodyweight exercises are equally as effective at increasing strength as traditional weightlifting, but some exercises you simply cannot do without some piece of equipment. Even though pull-ups are not a highly technical exercise, they do require a pull-up bar. The best part is the pull-up bar can also be used for a variety of other upper-body exercises. Investing in such a versatile piece of equipment will go a long way.
4. Supplement your diet—A balanced diet with regularly scheduled mealtimes will supply the energy you need to sustain a challenging workout routine. But you can take it a step further with the right supplements. Nutrients like the combination of vitamin D3 and HMB promote muscle growth and function when paired with resistance exercise.
5. Take rest days—Doing calisthenics workouts on consecutive days is fine, but only to a certain degree. Even if you follow a program that works for different muscle groups each day, you're still putting stress on your body. After about three days of consecutive workouts, it's time for a rest—especially if you're a beginner. Don't be afraid to take the break, because it will allow your body to recover all your muscle groups.
6. Write down your goals—It's important to set goals for yourself! Having a visual reminder of what you're working toward will help you stay focused. Jot down your goal and your "why" on a sticky note, and then place it in a prominent place at home or work. Make your goals SMART: specific, measurable, attainable, relevant, and timely.
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