If you’re here, it means that you made the decision to give calisthenics a try.
You’re probably a beginner and looking to get started somewhere. Well, this is a great routine for you to get a feel of what calisthenics is all about.
This workout is for anyone who wants to get started with bodyweight training and calisthenics.
It’s been created specifically for one reason: to get you started the easiest way possible. It focuses on the Fundamentals, which include Pushing, Pulling, Legs, and Core. In the Calisthenics Academy, we also add Bodyline work and Back work as they help create a solid base for harder, more challenging movements and exercises.
In this Basic Calisthenics Workout, we’ll be focusing on the essential exercises, such as Push-Ups, Pull-Ups, Squats, and Leg-raises to cover the foundation.
Building FUNDAMENTAL strength is THE MOST important goal for every beginner.
Those who want fast results will probably want to progress faster.
But as these fast-trackers improve and try to learn a new skill, they may encounter a few issues; their foundation and the way they performed those basic exercises were bad.
It’s extremely important, especially in calisthenics, to not skip steps. The complexity of skill learning lack in one area will send you right back to the basics.
Apply these rules when performing the exercises.
Here are a few things you need to keep in mind when performing these exercises:
- Perfect form – You’re only competing with yourself. Stick to that perfect form and work from there. Doing this will result in zero sticking points and better progress in harder calisthenic skills.
- Focus on quality rather than quantity.
- Mindful practice – when doing reps focus on your muscles contracting, feel them building up.
- Breathe – make sure you are breathing through each exercise.
- Feel free to add more rest time between exercises or between rounds.
- If you can’t perform a particular exercise, try an easier variation and progress from there.
The full-body workout is designed with 6 exercises.
All of these exercises should be performed for 3 ROUNDS with no rest in between each exercise, but with a 90-second rest between each round.
Basic Calisthenics Workout Schedule:
- 1. Static Chin-Up – 8 REPETITIONS
- NO REST
- 2. Elevated Push-Up – 10 REPETITIONS
- NO REST
- 3. Leg Raises – 10 REPETITIONS
- NO REST
- 4. Inverted Rows 45 – 15 REPETITIONS
- NO REST
- 5. Bench Dips – 10 REPETITIONS
- NO REST
- 6. Squats – 20 REPETITIONS
- REST AT LEAST 90 SECONDS and continue with the next round.
You can download the routine below:
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But what if I can’t do some of these exercises?
Create an optimal training routine just for you.
This is a problem a lot of us run into. We’re given routines – usually based on a standardized level – beginner, intermediate, advanced. Calisthenics Academy used to do that too – because it’s very hard to create a personalized training for each and every person unless we spend a significant amount of time with them.
There was just one problem with this approach (actually there are a lot of problems with it) – it hindered our athletes’ progress. We’ve written extensively on the matter in the blog post, The end of beginner/intermediate/advanced – that is hurting your training.
It simply explains why a lack of personalization is hurting your training.
Imagine if some of these exercises above were too hard for you. Your body will try to compensate with a poor form, movement dysfunction and possibly risk injury if it’s too challenging.
If some of these exercises were too easy they wouldn’t challenge your muscles to grow – you’d simply be wasting your time.
This is why we created Calisthenics Academy: to offer a fully personalized training program reflecting exactly where your level is for optimal performance.
Take the assessment to see how do you stack up on the 8 fundamental calisthenics moves.
Share the results and comments in our Facebook Group.