A Progressive Calisthenics Workout Plan
If you Google the term calisthenics, the first definition that will pop up on your screen is the following: “gymnastic exercises to achieve bodily fitness and grace of movement.” This might be the most perfect explanation to describe the broad concept of calisthenics in a concise way. However, here at Body Weight Training Arena, we’ll go deeper into the subject of calisthenics. Furthermore, our primary focus is going to be on the practical side of things, or the calisthenics workout plan and its efficiency.
Every progressive and efficient calisthenics workout plan includes an array of exercises that teach you how to use your own bodyweight. No machines or weights are involved because it’s only you and your body. Hence, the three main goals when you start a calisthenics workout are:
- Achieving the ideal body shape per your personal aspirations
- Gaining complete control over the body through deliberate and advanced movement
- Increased strength, durability and muscle mass
The best calisthenics workout will increase the stimulation of the muscles by applying pressure and resistance on them. Therefore, squads, 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.
However, another important subject is the level.
Calisthenics requires a lot of hard work and dedication. That means that you’ll have to apply yourself if you want to see results. The best way forward is to determine the level you’re currently on and work your way up.
What can you expect from Calisthenics Workouts?
Once you decide it’s time to improve your life, body and mental state with calisthenics, the next step is to educate yourself on the subject. Hence, in this chapter, we’re going to discuss the benefits you can expect once you begin with your calisthenics workouts.
The reason calisthenics is becoming a workout trend with such speed throughout the world is its potential. Furthermore, the benefits you’ll gain are improved:
- Aerobic conditioning
All of the skills above are required if you want to stay in tip-top body shape. Furthermore, even the Greeks, which coined the term once upon a time, knew about the benefits of this practice. Calisthenics comes from the Greek kallos, which means “beauty” and sthénos, which means “strength.” A quite appropriate and self-explanatory term.
When you implement a routine that works the entire body, it’s not only the weight and the form that changes. In fact, this routine can help you build a muscular endurance for all muscle groups, including your cardiovascular system.
Furthermore, once your body’s flexibility increases, you will gain a proper range of motion. In return that will allow you to correct incorrect muscle patterns and perform the movements correctly. The bone and joint strength will improve as well, boosting the body’s stamina.
What does a Calisthenics Program entail?
A proper and progressive calisthenics program can be done anywhere and anytime, without any equipment. Even calisthenics for beginners doesn’t have to involve any additional gear. That’s why we’re going to go over the basic calisthenics exercises:
Grip Push-Up – with this type of activities you can build mass in the middle part of the triceps. The triceps are set on the back of the upper arm, and they are the base of the shoulder and elbow. Furthermore, they are three times bigger than your biceps, which means you’ll have to work a little bit harder to develop them.
Curls – these exercises will develop your biceps. Bodyweight workouts are a far safer and efficient option for strengthening the show muscles of the body. Lifting weights can sometimes lead to injury in the lower back because of too much swinging or momentum. With calisthenics that usually doesn’t happen.
Crunch – is for everyone that wants to develop the perfect abs. However, this is not an easy task. The midsection is the first place where excess body fat is stored, and it’s the hardest body part for toning. Nonetheless, that doesn’t mean you can’t have a fit waistline if you put in the effort, and crunch workouts can help with that mission.
Deep Squats – are the “go to” exercises if you want to tone your legs with the help of calisthenics. You don’t need weight-based exercises to achieve muscular legs, when you can do that with deep squats, using your own weight.
Motivation Tips for the Calisthenics Workout Routine
As we mentioned a few times throughout this article, the calisthenics workout routine can be demanding. Moreover, you will need to make time for regular exercises and stay motivated during this process. We understand that every beginning can be hard, but if you continue with calisthenics the potential to transform your life and health is fantastic.
That’s why we giving you a few motivation tips that might come in handy in uncertain times:
Keep a journal – Measuring your progress and seeing it written down can be a huge boost of motivation when you’re thinking about quitting. Moreover, it will make you feel accountable to yourself and the way you’re treating your body. Even though people don’t usually recommend a journal for measuring workout progress, we think it will be quite beneficial for you. When you list through the pages, and you read how much effort you put into this activity, you will feel compelled to commit to it further.
Set a goal – Another popular motivation method that works like a charm is goal setting. In fact, this will go great with your journal. Furthermore, don’t forget to include clear milestones and write them in the calendar. Looking at your goal every day will inspire you to workout. You can even reward yourself when you reach a milestone.
Draft an appropriate calisthenics workout plan for your level, and see how your body and perspective change with every training you complete.