Best Beginner Calisthenics Exercises

If you are new to Calisthenics and you are looking for the best beginner Calisthenics exercises, we have made this fitness guide specially for you. We’ll begin by answering the most frequently asked questions about Calisthenics. Then we will give you a beginner calisthenics workout routine with the basic Calisthenics exercises to build strength, muscles and power.

What Is Calisthenics?

Calisthenics is an ancient training technique used by the Greek soldiers such as the Spartan warriors to develop full strength, muscular bodies and stamina. Calisthenics is also known as street workout since you can train almost anywhere.

What Do I Need To Start Training Calisthenics?

You don’t need much equipment to start training calisthenics; all you need is a pull up bar. Nevertheless, before you begin to train Calisthenics, there’s a few important steps to keep in mind. Remember to be patient, at first some hard exercises such as the front lever, type writer, hand stands or muscle up will seem impossible to achieve. It may take a few months to learn and master certain of those exercises. Luckily, anyone can become good in Calisthenics since it involves natural body movements.  It is all part of the progress, just believe in yourself and keep training, it will be worth the effort at the end. If you find most of the basic exercises too difficult to perform, you can buy a rubber band to help you lift your own body weight.

Is Calisthenics Better Than Going To The Gym?

Joining calisthenics doesn’t necessarily mean that you can cancel your membership at the gym. It is true that calisthenics can be more efficient and fun than weight lifting but you can still use the gym to train muscles that you want to improve faster. See weight lifting as a supplement to your calisthenics routines, kind of like a bonus to give you that extra strength and definition. Another good use for the gym is that you can still work out when it’s too cold or rainy outside to train Calisthenics. Remember, you can train Calisthenics in a gym as well. If your gym doesn’t have bars, all you need is a squat rack where you can do most of the calisthenics exercises.

How Many Times A Week Should I Train Calisthenics?

Another important point to keep in mind is to train as often as you can. I like to train calisthenics 4-5 times a week. I recommend to workout 1 day then rest the next day. Calisthenics will give you a full body workout; shoulders, chest, biceps, triceps, back and abs. I always recommend to make the 5th day a legs day. If you train very often and you miss 1 day of the week once in a while, it doesn’t impact your progress because you perform a full body workout every time you train. So you get to hit all the muscles of your body at least twice every week.

Balanced Diet And Nutrition

Fourth and very important is to have a healthy and well-balanced diet. Your muscles are not build while exercising, they are made in the kitchen! you become what you eat. If you eat junk all the time your body will be junk.. It’s as simple as that. It’s also important to drink a lot of water to help you digest and stay well hydrated. If you would like to learn more about nutrition, you can read our article about foods, meal plans and diet.

Best Beginner Calisthenics Exercises

Now that we went through the basics, here are some fitness exercises that you should start to practice. These are known as the core basic exercises of Calisthenics. These exercises are the fundamentals of calisthenics. Once you can master them, you’ll be able to perform harder exercises and you will be seeing a lot more results. For the next exercises try to perform 3 sets, 6-15 repetitions. At first, you will only be able to do 6 repetitions or maybe even less but don’t get discouraged. This is completely normal. Some of these exercises are movements that your body has never done in its life ( or very rarely) so it takes some time for your brain to get used to them.

Pull ups
Chin ups
Wide-Grip Rear Pull-Up
push ups
Hanging Knee Tuck to Kick Out
diamond push ups

Hanging Toes to Bar
Hanging Double Straight Leg Lift
Wall handstand push ups
Pistol squads
Hanging Scissors
Hanging Wipers

These are the basic exercises you can start training with. They are not as easy as they appear to be. They require effort, discipline, perseverance and above all patience. Once you can do 10 reps for each of these exercises, you will be able to start performing harder movements such as: muscle ups, back lever, type writer, hand stands, front lever and much more.

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If you have any comments, suggestions or questions about Calisthenics, just leave them below!

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