The Best Calisthenics Exercises for Beginners

Callisthenics workouts encompass a versatile and effective form of exercise centred around utilising one's body weight to enhance strength, flexibility, and overall fitness. The word calisthenics is derived from the Greek words "kalos" (meaning beauty) and "sthenos" (meaning strength). Callisthenics not only sculpt the physique but also cultivate functional strength and endurance. 

The origins of callisthenics trace back to ancient Greece, where it played a significant role in the training of soldiers and athletes. However, the modern concept of callisthenics gained prominence in the 19th century, evolving as a method to improve physical fitness and agility without the need for equipment.

Callisthenics workouts encompass a wide range of exercises that can be tailored to various fitness levels. Callisthenics workouts include push-ups, pull-ups, squats, lunges, planks, dips, and burpees, among others. Calisthenics workouts engage multiple muscle groups simultaneously, promoting a balanced and well-rounded physique. The absence of external weights emphasises body control and technique, reducing the risk of injury while promoting enhanced flexibility and coordination.

Callisthenics workouts can be customised to target specific muscle groups or to achieve overall body conditioning. Callisthenics workouts are particularly suitable for those seeking functional strength, as the movements mirror real-life activities and enhance day-to-day performance. Additionally, Calisthenics workouts can be practised virtually anywhere, making them an accessible option for those with limited resources or busy schedules.

In essence, callisthenics represents a holistic approach to fitness, combining strength, endurance, and flexibility through bodyweight exercises. Its rich history and adaptability continue to make it a popular and effective choice for individuals aiming to enhance their physical well-being.

Which one to choose- Gym or Calisthenics workout?

Gym workouts and calisthenics workouts are two distinct yet effective approaches to achieving fitness goals. The choice between them depends on individual preferences, objectives, and circumstances.

Gym workouts typically involve the use of various equipments such as dumbbells, barbells, machines, and free weights. These exercises allow for targeted muscle isolation, enabling individuals to focus on specific muscle groups. The controlled environment of a gym provides access to a wide range of resistance levels, making it easier to adjust intensity and track progress. Moreover, gym workouts are versatile, accommodating a variety of training styles, from strength training to cardiovascular exercises.

On the other hand, callisthenics workouts revolve around bodyweight exercises, using movements like push-ups, pull-ups, squats, and planks to build strength and endurance. Callisthenics workout exercises often engage multiple muscle groups simultaneously, enhancing overall body coordination and functional strength. Calisthenics workouts emphasise flexibility and body control, as they require proper form for maximum effectiveness. Calisthenics workouts can be performed virtually anywhere, making them convenient for those without access to a gym or equipment.

The decision between gym workouts and calisthenics workouts depends on individual preferences and goals. Gym workouts are ideal for those seeking to target specific muscles with controlled resistance, making them suitable for bodybuilding and muscle isolation. Calisthenics, however, focus on overall functional strength, mobility, and flexibility, making them beneficial for enhancing everyday movements and body control. It's worth noting that a combination of both Calisthenics workouts and gym workout approaches can also yield great results, allowing individuals to enjoy the benefits of diverse training methodologies.

Ultimately, the choice comes down to what aligns with personal fitness objectives, accessibility to resources, and individual preferences. It's advisable to consult with a fitness professional to determine the best approach for your unique needs and goals. Whether it's the controlled environment of the gym or the freedom of bodyweight exercises, both gym and calisthenics workouts offer effective pathways to improved fitness and well-being. 

Best Calisthenics Exercises for Beginners 

Callisthenics workout exercises offer a versatile and accessible path to building strength, flexibility, and overall fitness by harnessing the power of your body's weight. If you're new to Calisthenics workouts, starting with some fundamental exercises can help you establish a strong foundation for your fitness journey.

  • Push-Ups: Kick off your calisthenics workout journey with the classic push-up. To perform a proper push-up, begin by placing your hands slightly wider than shoulder-width apart on the ground, with your feet together. Maintain a straight line from your head to your heels with your body. Lower your chest to the ground by bending your elbows, ensuring they remain close to your body. Push back up to the starting position. Begin with a small number of repetitions and progressively raise the count as your strength improves.
  • Bodyweight Squats: As a part of calisthenics workouts, bodyweight squats are excellent for developing lower body strength and flexibility. Stand with your feet hip-width apart and your arms extended in front of you. Lower your body by bending your knees and pushing your hips back, as if you're sitting in a chair. Keep your back straight and chest up. Go as low as your flexibility allows, ideally until your thighs are parallel to the ground, and then push through your heels to return to the starting position.
  • Pull-Ups: When doing calisthenics workouts for upper body strength, consider incorporating pull-ups into your routine. Choose a strong horizontal bar or pull-up station. Grab the bar with your palms facing outward, positioning your hands shoulder-width apart. Start by hanging from the bar with your arms fully stretched, then proceed to pull your body upward until your chin surpasses the bar. Lower yourself back down with control. If you're new to pull-ups, you can use resistance bands or an assisted pull-up machine to gradually build strength.
  • Planks: Planks are exceptional for core strength and a great exercise for calisthenics workouts. Begin by getting into a push-up position but with your weight supported by your forearms instead of your hands. Maintain a straight alignment from your head to your heels while actively engaging your core muscles. Sustain this posture for as long as you can upholding proper form. Planks can be modified to make them easier or more challenging based on your fitness level.
  • Lunges: In calisthenics workouts, lunges work your lower body and improve balance. Stand tall, then step one foot forward, lowering your body until both knees are bent at a 90-degree angle. Ensure that the knee remains slightly above the ground. Focus on pushing yourself back to the initial position by pushing off your front foot, and then switch legs. 

Exercise Routine for Beginner Calisthenics 

A regular calisthenics workout routine, typically lasting 30-45 minutes, offers numerous benefits for the human body. Calisthenics workouts enhance muscle strength, endurance, and flexibility, promote better balance and coordination, and boost overall fitness. A typical callisthenics workout session involves 2-4 sets of each exercise, with 10-20 repetitions per set, depending on individual fitness levels and goals. 

Here Are More Calisthenics Exercises to Add to Your Routine

*Burpees: Burpees in calisthenics workout are full-body exercises engaging multiple muscle groups. They primarily work the chest, shoulders, triceps, quads, glutes, and core. To perform a burpee, start in a standing position, then squat down, kick your feet back into a plank, perform a push-up, bring your feet back in, and jump explosively into the air, raising your arms overhead. Repeat 10 times or as per your convenience. 

*Jump Squats: Jump squats are an explosive lower-body exercise that target the quadriceps, hamstrings, glutes, and calves and makes a great calisthenics workout session. They improve leg strength and power. To perform a jump squat, start in a squat position, then explosively jump up while extending your legs. Land softly, bending your knees to absorb the impact, and immediately repeat 25 times. 

*Chin-ups: Chin-ups are superb upper-body exercises that primarily engage the biceps, back, and shoulders. They improve grip strength and overall upper body power. To perform a chin-up, grip a horizontal bar with your palms facing towards you, hang with arms extended, then pull your body upward until your chin clears the bar, and lower back down with control.

*Dips: Dips are an effective bodyweight exercise to be included in your calisthenics workout, They primarily target the triceps, shoulders, and chest muscles. They also engage the core and provide excellent upper-body strength. To perform dips, use parallel bars or a stable surface, lower your body by bending your elbows, and then push back up to the starting position, keeping your body upright.

*Crunches: Crunches are a core-strengthening exercise that specifically target the abdominal muscles. Make them a part of your calisthenics workouts as they involve the rectus abdomens and the obliques. To perform crunches, lie on your back with your knees bent, hands behind your head, and lift your shoulders off the ground using your core muscles, then lower back down with control. Continue this 50 times. 

*30 Seconds of Jump Rope: Rope jumping is a dynamic cardiovascular exercise that engages multiple muscle groups, including the calves, quadriceps, hamstrings, glutes, shoulders, and forearms. It's a full-body workout that improves coordination and endurance. To perform rope jumps, hold the handles of a jump rope, swing the rope over your head, and jump over it with both feet, maintaining a consistent rhythm. Repeat the moves for 30 seconds. 

*Pull-ups: Pull-ups are superb upper-body exercises targeting the latissimus dorsi, biceps, and upper back muscles. They build upper body strength and improve grip. To perform pull-ups, hang from a horizontal bar with your palms facing away, then pull your body up until your chin clears the bar, and lower down with control. 

As a beginner, it's essential to focus on proper form and start with several repetitions that challenge you without sacrificing technique. With time and comfort, maximise the power and time as you develop strength and courage. Calisthenics workout exercises can be performed virtually anywhere, making them a convenient and effective way to enhance your fitness level while using your body weight as resistance. Remember to warm up before your workout and cool down afterwards to prevent injury and aid recovery.

The Best Calisthenics Athletes in the World

Several incredible callisthenics athletes were renowned for their exceptional skills and contributions to the sport. While the rankings and recognition may have evolved since then, a few names were prominent. Frank Medrano, Hannibal for King, Chris Heria, Bar Brothers- Lazar Novovic and Dusan Djolevic, Kris Karlsson (KK), Andrea Larosa, Simonster. 

Calisthenics is your path to strength, vitality, and self-discovery. With no need for fancy equipment, it's accessible to all. Every rep and every sweat drop fuels your journey to a healthier, stronger you. Embrace callisthenics, unlock your potential and sculpt your best self- one bodyweight movement at a time.

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