Full Body Calisthenics Workout
This Is The Ultimate Full Body Calisthenics Workout
It’s hard to pinpoint exactly what to go for when you are first entering the world of fitness, but calisthenics has been a staple discipline in the industry for a while now. In this article, we will present to you the ultimate full body calisthenics workout: a step-by-step process that will take you from absolute beginner to shred master.
But before we delve into the best calisthenics workout, let me share some invaluable insights gathered from training countless athletes over the years – wisdom that would’ve been gold when I started my calisthenics journey.
Let’s address a common pitfall: blindly choosing a workout routine. Many dive into random PDFs or online programs without considering their suitability. Sound familiar? Trust me, as someone who has guided numerous athletes through their fitness journeys, I’ve seen this scenario play out far too often.
Imagine someone attempting advanced moves without the foundational strength or others plateauing due to overly simplistic workouts. It’s a frustrating scenario, isn’t it?
Following a random plan? Expect two key issues: struggling with exercises beyond your current capabilities, risking injury, or facing ineffective workouts that fail to challenge you. It’s a dilemma many fitness enthusiasts encounter.
Generic, one-size-fits-all routines simply won’t suffice. While they may seem convenient, they often miss the mark when it comes to personalized progress. That’s where we come in.
We used to categorize workouts into beginner, intermediate, or advanced levels, but this approach often held back our athletes’ progress. We’ve discussed this topic extensively in our blog post, “The End of Beginner/Intermediate/Advanced – How Personalization is the Key to Maximizing Your Calisthenics Gains.”
The bottom line? Lack of personalization can hinder your progress significantly. Trying exercises that exceed your current abilities risks injury, while overly simplistic workouts fail to challenge your body adequately.
That’s why we’ve developed The Movement Athlete Academy: to provide fully personalized training programs tailored to your individual needs and goals. And guess what? You can kickstart your journey with our FREE assessment, which will provide you with a customized plan designed specifically for you.
Need more information? We’ll delve into how we craft effective workouts and outline what a successful calisthenics routine entails below.
But here’s the kicker – begin with our free assessment to receive a personalized plan tailored to your unique goals. Say goodbye to injury risks and workout guesswork. Trust me, it’s a game-changer.
Ok, enough talking, let’s dive in.
Why Choose Full Body Calisthenics Instead of Other Disciplines
Choosing calisthenics programs over more traditional gym programs is not just about the philosophy of fitness. In fact, it’s all about the movement — the gestures, if you will.
We at Body Weight Training Arena have developed a fantastic program that will help you find this freedom of movement everyone has been praising over the years. No more dumbbells and heavy machinery — only simple exercises that truly reshape your body in a natural way.
Traditional programs don’t lend themselves well to open environments, but a full body calisthenics workout does. It perfectly adapts to any type of situation, which really means that you could take these exercises and practice them anywhere around your city, home or even the nearest park.
All this flexibility is an added bonus that allows you to recreate exercises on your own, while also improving your fitness levels. No need to spend money on expensive training programs at the gym when you can simply use your phone and learn from a professional on the other end.
But the best thing about calisthenics isn’t the technicality of it. It’s exactly the opposite of that.
In fact, the universality of it means that calisthenics for women proves to be just as challenging and rewarding as calisthenics for men. And while a distinction between the two can be made, this is only noticeable in how the exercises are developed over time and how they are perceived on the person’s body.
That’s why calisthenics is so loved. It’s a liberating universal experience that doesn’t put stress on a person more than it should; in fact, most people refer to it as a pure fitness experience.
Let’s find out what the actual exercises are then and why they are so loved.
A Step-by-Step Calisthenics Full Body Workout Plan
As we previously said, calisthenics is a fantastic discipline that works on the premise of free movement and core muscle strength. If you think about it, creating a calisthenics full body workout plan might seem daunting in this case, since there are no machines involved, no dumbbells, nothing. In reality though, things become much simpler.
You just need a few bars and anything that you can find in your local park. Things like benches, walls, steps even playgrounds are really helpful.
Once you’ve found the perfect spot to start your full body calisthenics workout (again, look for spots with a lot of steps and other constructions), you can begin your calisthenics progression journey.
Start with these exercises and repeat them in cycles of three sets:
- Push-ups – 3 variations, one for each set
- Pull-ups – 3 variations, one for each set
- Squats – 50 repetitions for each set
- Dips – until failure
- Elevated pike push-ups – until failure
- Jumping lunges – 50 repetitions for each set
- Hanging leg raises – until failure
- Sprints – 15 seconds for each set
These are the main ingredients of a true full body calisthenics workout — one that really focuses on a wholesome experience, grasping the nature of this discipline.
The push-ups and pull-ups are fairly straightforward. You can do the former directly on the ground until you simply feel too tired to continue, and you can do the latter with a bar in a playground with the same rhythm.
The only thing that you have to pay attention to with these first two is the variation. You should switch between diamond – normal – wide with the push-ups and wide grip – normal – chin-ups with the pull-ups. These variations ensure a complete, full body workout.
Squats and dips are also fairly straightforward. Always keep your back straight while doing the former and lift your arms to balance yourself as you go down, working on the quadriceps. For the latter, find two bars that you can lift yourself from and do as many repetitions as you can.
Elevated pike push-ups are probably the exercises that you’ve heard of the least, but they are crucial to this full body calisthenics workout.
Basically, the exercise is called “elevated pike” because your feet are placed higher above the ground (on a step), with the tips of the toes barely touching the surface and the buttocks shooting straight into the air.
Place your hands on the floor, right in line with your shoulders (never behind them) and keep your back straight. This way, both your legs and back should form a fairly steep angle (the pike). Once you’ve done this, you can start going up and down with your arms and complete the push-up motion.
The last three exercises are also self-explanatory, with the only exception being the hanging leg raise. To do this one correctly, you should find a horizontal bar in the playground or the gym and start gently raising your legs straight in front of you. Repeat this motion for as long as you can.
The Ultimate Calisthenics Full Body Workout Routine
Finally, you now know what it means to ease your way into the world of calisthenics. In order to get things done in a better way though, we recommend using a personalized program such as The Movement Athlete.
This program is built to adapt to you with its comprehensive calisthenics full body workout routine. It’s a fantastic platform that showcases plenty of exercises, nutritional data, fitness information and other useful courses from trained instructors that know how to teach a full body calisthenics workout.
Try and compare this program with one of those that you will find in the application. You will immediately notice the difference, thanks to the useful trivia that will be displayed on your screen at all times.
Don’t waste any time — be stronger.
Resources:
Calisthenics Full Body Workout
[https://calisthenicz.com/workouts/calisthenics-full-body-workout/]
PARK FULL BODY WORKOUT FOR BEGINNERS
Level:
Time
Goal
Beginners
45 minutes
Full body strengthening and learn fundamental movements
About this Calisthenics Workout
Full body workout to gain most from your workout.
Full body workout, obviously from the name itself, uses the whole body leading to more energy expenditure and better development and coordination. By this time, I’m pretty sure you’ve already decided to stick to calisthenics for your fitness goals because of its known effectiveness to increase strength and body composition. Calisthenic exercises already make use of compound movements. If you put together these exercises in a single workout, it could be taxing to your body, but imagine the benefits you could gain from a single workout. Gain strength from challenging basic combination of push, pull and lower body exercises and rep ranges designed to optimize muscle stimulation. The workout also prepares your body for upcoming more difficult progressions. Add the minimal rest period between each exercise to get the heartbeat up and running, burning fat and building muscle. You don’t need your regular cardio exercises in this regimen.
You can build exceptional core strength.
The core is always engaged in every exercise. This will prepare you for the more difficult, more fun and way cooler exercises waiting for you in the road ahead.
Save time without compromising gains.
Usually, workout session gets to an 1 and a half to finish with the long periods of rest. Especially if your training some skills which requires you fresh muscles and mind. With this workout, finish your session in less than an hour, but still pushing your body to the limit. And because the whole body gets worked, train this for only 3 times a week. We don’t want to train ourselves even if you really want to to get super strong quickly and badly. Rest is an important factor to gain strength and build muscle. Never forget the basic golden rules when performing every exercise.
| Exercise | Set | Reps |
| Chin-ups | 1 | 3 |
| Wall sits | 1 | 30s |
| Bench Dips | 1 | 12 |
| Squats | 1 | 8 |
| Push-ups | 1 | 8 |
| Pull-ups | 1 | 2 |
| Leg Raises | 1 | 3 |
| Decline Push-ups | 1 | 7 |
Rest for 1 minute after each exercise and rest for 4 minutes 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.
Coach Pointers
Chin ups
This is a basic yet excellent pull exercise targeting your lats and biceps with more focus on the later. Not to get confused with the very similar exercise, pull-ups, chin-ups are executed with an underhand grip for more bicep guns-building activation. To perform hang on a bar with a underhand grip and slightly wider shoulder width apart arms while maintaining a straight body.Pull yourself up by bending your elbows. Try to touch the bar with your chest. Lower yourself back to the starting position in a controlled manner. Repeat and benefit. If you’re having some troubles performing a single proper chin-up, don’t hesitate to move to an easier progression such as an Australian pull-ups or negative chin-ups
Wall Sits
Looks easy? Ha! Get ready to feel the burn! Wall sit is a static lower body exercise that primarily hits the quads but doesn’t forget about your glutes and calves as well. Just find the wall, know the key points of the exercise and you’re ready to hit it! Stand against a wall and then take a step forward just to guide your distance. Lean against the wall. Use your hands to guide you then lower yourself until you whole back is on the wall and your thighs are parallel to the ground forming a 90 degree angle. Your calves should be perpendicular to the ground. Hold the position for the set amount of time.
Bench Dips
Time to work on the biggest part of your arm muscles, triceps, with bench dips. This is an excellent preparatory exercise or its big brother, the regular dips. Even though the tricep is the main star of the movement, the back, deltoids and chest are also supporting for the execution. To execute, sit on the edge of a bench with your hands also on the edge. Move your body in front of the bench while hands still on the bench. Maintain straight arms and a straight body. This is only the starting position. From the position earlier, lower your body by bending your arms. Your arms should be forming a slightly less than 90 degree angle. Engage further the triceps and push upward to get back to the first position. Repeat and benefit.
Squats
The king of leg exercises is here, yet in its basic form; still brings you closer to powerful, sculpted set of wheels you’ve always desired. Squats work your quads, hamstrings, glutes and calves. A full body workout will not be complete without a squat in it. First, stand with feet shoulder width apart and arms extended out straight. With your weight in your heels, imagine sitting down without a chair; keeping your knees tracking over your feet. Push through your heels to get back to your standing position. Repeat and benefit.
Push ups
Basic regular push-ups are excellent for developing your chest while also stimulating your triceps. This exercises for sure you have been asked to do in gym class. Yes, you have to do it again but this time, with proper form and together with an effective workout regimen. Place your arms on ground slightly shoulder width apart in front of your shoulders. Extend your legs together. Maintain a strong and straight body line with protracted scapula as the starting position. Lower yourself to the ground while leaving a gap between your chest and the floor. Scapula are now retracted. Push away from the ground be engaging more your chest back to your starting position. Repeat and benefit.
Pull ups
As said earlier, very similar to chin-ups but with more focus on the back muscles. Lats work harder to pull your body up while the biceps doing work also. This difference was brought by adjusting the hand placement into an overhand grip. An excellent test of basic upper body strength. Hang on a bar with a overhand grip and slightly wider shoulder width apart arms. Maintain a straight body. Pull yourself up by bending your elbows. Try to touch the bar with your chest then lower yourself back to the starting position in a controlled manner. Repeat and benefit.
Leg Raises
Say goodbye to your sit-ups and say hello to an effective abdominal exercise. Leg raises stimulates your abs and obliques from the moment you hang to the execution of the movement itself. Don’t be surprised if you suddenly see a 6 pack when you lift your shirt. Hang on a bar with a straight body line and slight pelvic tilt forward to engage the core. Lift your legs through your hips and reach the top of the bar with your toes. End by slowly bring down your legs to the starting position. Repeat and benefit.
Decline Push ups
Declines are a variation of push-up that primarily works the deltoids and upper chest. Supporting muscles still include triceps, the rest of the chest and back muscles. The exercise feels also very different from a regular push-up so expect this to be challenging. Place your arms on ground slightly shoulder width apart in front of your shoulders. Extend your legs together on an elevated surface. The higher your feet, the harder the exercise. Maintain a strong and straight body line with protracted scapula as the starting position. Lower yourself to the ground while leaving a gap between your chest and the floor. Scapula are now retracted. Push away from the ground be engaging more your chest back to your starting position. Repeat and benefit.
Let’s focus on adjusting your workout!
Don’t sacrifice form for the sake of finishing the workout.
Did you notice the tips on adjusting each exercise to an easier variation or progression? It’s better to tweak your exercise rather than letting your body compensate with bad form. Bad form hinders your progress and adds nasty chances of injuries. Yikes!
Adjust your workout just for you.
Nothing too easy and boring that you don’t gain anything. Nothing too difficult that you also don’t gain anything but risk of agonizing injuries. Listen to your body. Adjust accordingly and follow The Movement Athlete.
