Park Full Body Workout for Beginners

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.

ExerciseSetReps
Chin-ups 13
Wall sits130s
Bench Dips112
Squats18
Push-ups18
Pull-ups12
Leg Raises13
Decline Push-ups17

Rest for 1 minute after each exercise and rest for 4 minutes for each roundTotal of 3 rounds.

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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 Calisthenics Academy.

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