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!

Hey Calisthenics Athlete!

Welcome to our workout page!

We are super excited for you to hit the ground and start training! We developed a number of workouts for different levels and different body parts so you can pick and choose whatever you need.

Now we are constantly adding new workouts, so if there is anything you would want to see just hit us up through contact us page. Easy.

Can you do daily calisthenics?

We all want results, but we need goals to keep on moving, keep on progressing and keep on getting better. It’s really important to set goals.

However, here at Body Weight Training Arena , we can tell you that you can do calisthenics every day.

We think that it is very important to alleviate your fears once and for all while showing you a better way of thinking about your daily calisthenics training and movement practice.

There’s a sweet spot, though, where training more won’t get you more results. Unless you’re a professional athlete and you’re training for some sort of competition, consistency is more important than the amount of training.

Furthermore, our primary focus is going to be on the practical side of things, on showing you the daily calisthenics and its efficiency.

Read the highest quality content available! Learn more about powerful and progressive calisthenics!

The best calisthenics workout will increase the stimulation of the muscles by applying pressure and resistance on them. Therefore, squats, chin-ups and lunges are perfect for calisthenics. The secret is in the combination of the exercises. Additionally, as with any practice, you have to make the time for regular workouts and find the motivation to endure.   

So, even though we know that you want results, whether you get results in two or three months won’t make much of a difference. What will make a difference is that you build the habit of working out and moving on a daily basis.

What can you expect from daily bodyweight exercises?

Contrary to weight lifting in the broadest sense of the word, calisthenics basically implies training with your own body weight.

The question of whether or not you should do it every day depends on a few concepts.

Therefore, if calisthenics is training with your own body weight, you are essentially ALREADY doing it daily. Walking, standing, sitting and laying down all require the recruitment of muscles.

You’ve been doing it ALL your life, so you don’t even consider it training, even though it is. People who say you can’t do it every day clearly don’t realize the concept of bodyweight exercise.

Therefore, it’s not so much about whether or not you should do it or what you expect from it, but it’s about the dosages in which you do it.

The effects of calisthenics on the body

A proper and progressive calisthenics  can be done anywhere and anytime, without any equipment. Even calisthenics for beginners doesn’t have to involve any additional gear.

Movement is life – Scheduled training sessions are good, but ideally your days are filled with easy movement, stretches and whatever else feels good.

Remember, just 15 minutes of moving will protect you from these issues:

• Heart disease
• Stroke reduced risk
• Overweight and obesity reduced risk
• Type II diabetes reduced risk
• Colon cancer reduced risk
• Breast cancer reduced risk
• Musculoskeletal health
• Improvement falls in older people reduced risk
• Psychological wellbeing improvement
• Depression reduced

According to the Harvard School of Public Health, “vigorous calisthenics burn more calories than many common cardio workouts”. This is due to the greater amount of muscle engagement that is required by these exercises.

Since there is no equipment involved, there is also a reduction of risk for injury. This makes this type of exercise easier on your tendons and joints.

Setting goals for the calisthenics routine     

As we mentioned, getting into the workout routine can be very demanding, and it is a matter of discipline.

We understand that every beginning can be hard, but if you continue with calisthenics, the potential to transform your life and health is fantastic.  

Goals

Before you start the program, it’s important to set some measurable goals. This way, you’ll be able to see your progress throughout the program.

Set specific, measurable, achievable and realistic goals. Have a time-frame within which you want to achieve goals. So, an ideal goal would be to start with basic calisthenics like:

1. Grip Push-Up
2. Curls
3. Crunch
4. Deep Squats

This type of goal allows you to monitor your progress and also breakdown the goal, to make it less overwhelming.

Use these three strategies to optimize daily training:

Cycle your train – You need to focus specifically on what you want to train and achieve. This will help you make progress much faster. If you want to have good form and master your handstand, you need to first develop the right muscles. This is how you’ll be able to go after more advanced moves.

Split workout routines – Split routines typically consist of either a two- or three-day split. With calisthenics, I’d stick with a two-day split. Our system gives you the ability to adjust the time of your workouts. You can pick the days and choose how much time you want to work out, let’s say from 30 to 90 minutes.

Autoregulation – Autoregulation is an important topic in calisthenics. It’s all the more important because it addresses the challenges we face as soon as we make a long-term commitment: some days are good, some day not so much.

Autoregulation is a tool that will help you adjust your training based on your performance.

Sleep, emotional stress, illness, work, energy levels and diet all significantly influence your state of mind and body.

Make an in-depth daily calisthenics analysis, make a proper and achievable goal for your level and experience the new level of possible.

Read the highest quality content available! Learn more about powerful and progressive calisthenics!

Resources:

1. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
2. http://www.healthfitnessrevolution.com/the-effects-of-calisthenics-on-the-body/
3. https://healthyliving.azcentral.com/calisthenics-better-cardio-7972.html
4. https://www.urbanstrength.com.au/blogs/articles/beginners-calisthenics-workout-program#
5. http://www.barbrothersgroningen.com/train-calisthenics-every-day/
6. https://bodyweighttrainingarena.com/can-calisthenics-everyday/

CALISTHENICS WORKOUT FOR A SPECIFIC LEVEL

BEGINNER ROUTINE

This is an awesome routine to get you started on your calisthenics journey. If you are just starting out it will give you a great way to learn the basics while getting some action. We are just about to release a 30 and 90 days beginner programs!

INTERMEDIATE ROUTINE

This is an awesome routine to get you started on your calisthenics journey. If you are just starting out it will give you a great way to learn the basics while getting some action. We are just about to release a 30 and 90 days beginner programs!

ADVANCED ROUTINE

This is an awesome routine to get you started on your calisthenics journey. If you are just starting out it will give you a great way to learn the basics while getting some action. We are just about to release a 30 and 90 days beginner programs!

WORKOUTS FOR A SPECIFIC BODY PART

ALL CALISTHENICS WORKOUT PLANS