Basic Calisthenics Workout Routine For Beginners
Join the tribe of Movement & Calisthenics Athlete - people just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives!
The Best Calisthenics for Beginners Fitness Programs
Calisthenics is an art and, when done right, it can truly change your life. That’s why so many instructors create fantastic “Calisthenics for Beginners” courses that help people achieve better results in their fitness lives in a matter of months, or even weeks, at times.
But what is calisthenics? And why is it such an important part of today’s fitness culture? Keep reading for a comprehensive overview of both calisthenics itself and what fitness programs can help you start off with the right foot.
If you feel confident enough, jump right in instead.
What You Need to Know About a Beginner Calisthenics Workout
It’s no secret that calisthenics can prove to be quite challenging in the beginning since it involves a lot of personal effort and — most of all — a lot of free movement. Not everyone knows how to move their bodies in efficient ways for how strange that might sound.
Let’s explore what makes calisthenics one of the best ways to get your body into shape then.
First of all, calisthenics can target any part of your body in an organic way, meaning that you can build muscle without the use of complicated machinery or artificial feelings that push you to do one specific thing, yet leave the rest of your body completely untouched.
That’s why calisthenics are often called progressive, helping you build extreme strength and muscle mass while losing fat at the same time. This might sound obvious but knowing how to train your muscles while exercising in a free, unobtrusive way is much more liberating than feeling like you have to use specific machines for specific things.
After all, it’s always a matter of what the journey itself does for you and why it matters. The results are obviously interesting, and the goal must be clear from the beginning, but the progress needs to happen on a day-to-day basis.
A calisthenics workout for beginners can include quite a few techniques to improve your posture, overall fitness, body shape, muscle mass and more. However, these “Calisthenics for Beginners” programs should be taken as stepping stones in a much larger roadmap, one that includes many other nuances like a good nutritional diet and good water intake.
Obviously, it’s harder to start out as a complete beginner, but rest assured, calisthenics can and will make the difference for you if you put in the hours and effort. Just like any other fitness programs, “Calisthenics for Beginners” programs require a bit of self-discipline and a lot of will to get better at day-to-day life.
The second part might also seem obvious, but realizing how intricate calisthenics exercises can be if you are a total beginner can be quite daunting, often leading to more and more doubts about whether or not it is a viable option.
Yet, it is, and here’s why.
What a Calisthenics Workout for Beginners Can Do for You
As we said, calisthenics can be tough, but it doesn’t have to be. Here are a few ways to make the whole process of starting a calisthenics workout for beginners much easier on you:
- Don’t wing it – wait until you know you’re ready
- Exercise a little before stepping up to the big routines
- Write down your thoughts – this always helps
- Follow the steps but do not get tangled up into “failures”
Those four points are there to remind you that yes, starting something new is always hard, but a greatly satisfying journey nonetheless. Remember, you are competing to make your life a better day-to-day fitness endeavor and this means that you need the mental capacity to stick to your principles.
Calisthenics for beginners involves a lot of premeditation, but don’t get discouraged if you don’t see results quickly — these things are built with time. You don’t have to do everything right out of the gate, you simply have to remind yourself that failures or otherwise missteps are there to teach you the way and grant you a better future in calisthenics and life in general.
The best calisthenics workout possible for example requires a lot of dedication and experience, things that are obviously only reachable once you hit a certain target during your career as an athlete. Thankfully though, goals in calisthenics are always reachable, taking you from one step to the other in a rhythmic fashion.
This all means that a calisthenics workout for beginners can both improve your physical strength and your mental skills, tapping into an area that is mostly unknown to many — extreme discipline. It might not sound like the most fun thing ever, but it definitely creates the resources necessary for tremendous success, both in everyday life and in fitness.
This is what a “Calisthenics for Beginners” program can do for you. Are you up for the challenge?
The Ultimate Calisthenics Routine for Beginners
We’ve talked about calisthenics and how it can improve your life, so now let’s see how to take action.
A full body calisthenics workout is probably your best bet, even when just starting out. This is because you need to strengthen your core muscles before concentrating on and exercising any particular muscle.
You can request a seven-day FREE trial for this type of program at any time, with no obligations whatsoever. This way, you can start your calisthenics routine for beginners right away and create the best chances to become what you’ve always wanted to be. Join the program now and start your FREE trial!
With this “Calisthenics for Beginners” program, you will finally be able to strengthen your core muscles without the need of machinery or any other artifact that might make you feel stuck or incomplete at times.
The purity of calisthenics is exactly what makes it so compelling and that’s why the program only features free hand exercises for beginners that want nothing but the best freedom of movement.
The Ultimate Beginner’s Guide to Calisthenics
BASIC CALISTHENICS WORKOUT FOR BEGINNERS
About this Calisthenics Workout
So you made the decision to give calisthenics a try. Good for you!
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.
And since you’re a beginner, you might be surprised to get a good amount of muscle and get stronger pretty quick for the earlier periods of your training sessions. This is because you, while being new to workout, is still quite far from your genetic capacity and your body needs to adapt to the new stimuli which is your workout.
Apply these rules when performing the exercises.
Here are a few things you need to keep in mind when performing these exercises:
1. 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.
2. Focus on quality rather than quantity – Quality form that is. A few quality reps will get you the results anytime than doing hundreds of the exercise with a horrible form.
3. Mindful practice – When doing reps focus on your muscles contracting, feel them building up. This also promotes mind-muscle connection which enables you to be more aware with your body.
4. Breathe – Make sure you are breathing through each exercise. This will get you stronger and not die. Inhale in for the first part of the movement (concentric – upward motion) and then exhale for the next (eccentric – downward motion).
- 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.
Before the workout, warm your body up first!
Do proper warm-up first to increase your performance. It basically prepares your body for the upcoming stress you’re going to exert on yourself. Do simple warm-up routines to get the blood flowing and your joints lubricated.
Here is Your Workout :
|Inverted Rows 45 Degrees||1||15|
No rest between each exercise and rest for 90 seconds for each round. Total of 3 rounds.
How far in the game are you?
Our certified coaches have developed a fail-proof assessment to give you an idea of where you stand in the Calisthenics game.
And Start Your Journey to Insane Natural Strength.
How It’s Done
Static Chin Ups
Let’s start with probably the most difficult one for beginners. This will work primarily your biceps and lats. Use a bar that is low enough or find a stool elevate yourself to get into position. Use a supinated (underhand) grip with shoulder-width apart hands. Jump into the highest position of a chin-up and hold for the set amount of time. Breathe as you are holding yourself up. Keep a straight bodyline and try to touch the bar with your chest. If it is too difficult, assist yourself by lightly placing your feet on a stool to lessen the load.
Develop your chest, triceps and shoulders with this exercise. Find something sturdy enough you can put your weight on such as a bench or a table. Hands on the surface of your choice, extend your legs backward but keep your hands under your shoulders, and shoulder-width apart. Maintain a straight body line from your head down then let yourself down until your chest nearly touches the surface of your object. Push upwards by squeezing your chest and triceps. Keep your elbows parallel to each other. That is one rep. If your find it heavy, find a higher surface so you could put less weight for the push-up.
Our compound movements always engage the core that’s why we need to give it some lovin’! Leg raises exercise does exactly that for you. Lying on the floor with your arms on the side and back completely flat on the floor, lift your legs up to 90 degrees. Lower them down slowly until your legs nearly touch the floor. Do not let it completely touch the floor, then repeat the process. Squeeze your core and do the movement in a controlled fashion. You’ll get a strong core in no time.
Inverted Row 45 Degrees
Let’s get back to developing your lats and biceps. Hold the bar in a supinated (overhand) grip. Keep a straight body line similar to the push-up. Think of the movement as an inverted push-up. Pull yourself up by squeezing your back and biceps. Imagine driving your elbows down and behind you. Do everything in a controlled manner. You can control the difficulty of the exercise by playing with the angle same as the push-up. The lower the angle, the more difficult and vise-versa.
This for your triceps, the biggest muscle group in your arms. Find a bench with enough height. Similar with the previous exercises, the lower the height, the more difficult. Hands on the edge of the bench, extend your lower body forward. Keep your hands underneath your shoulders. Lower your body just until your elbows get slightly deeper than 90 degrees. Then push back up by contracting your triceps.
Finish of the round with a nice leg workout. Squats are essential for developing your lower body, your quads, glutes, hamstrings and calves all the same time. Just keep in mind the proper form. Do not let your knees go past your toes when you’re lowering yourself down. Imagine as if you’re going to sit down on a chair. Lower your butt and stop just before your hamstrings touch your calves. Push up by exerting from the heel and that is one repetition. You could put your hands in front of you for balance.
Start with a good solid foundational routine
Just like a towering skyscraper in the sky, when building up to your goals, you need to lay out a solid foundation. Move past the foundations and you might see your tower crumbling down to the ground or just get nowhere.
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. The Movement Athlete 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 The Movement Athlete 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.
Stay strong, friends!