Calisthenics Exercises for a Basic Workout

Calisthenics Self improvement Workout readrandom July 19, 2024 0 Comments

Calisthenics exercises are a fantastic way to develop strength, endurance, flexibility, and coordination using your body weight. This workout routine is perfect for beginners looking to build a solid fitness foundation. Let’s dive into this calisthenics workout designed to target various parts of your body.

How to Work Out

Perform the following exercise circuit three times with a 30-second rest between each exercise set and a three-minute rest between each circuit repetition.

1. Pullups

Stand facing an exercise bar.
Grasp the bar from the top with your arms slightly more than shoulder-width apart.
Use your shoulder muscles to pull yourself up, bringing your head above the bar.

2. Chin-ups

Stand facing an exercise bar.
Grasp the bar from underneath with your arms in a tight, slightly closer than shoulder-width grip.
Use your biceps to pull yourself up, bringing your head above the bar.

3. Dips

Stand inside a dip bar and use your arms and shoulders to lift yourself off the ground.
Lean slightly forward after lifting off the ground.
Bend your elbows back using your tricep muscles to move up and down.
If you don’t have a dip bar, perform dips off an exercise ball or bench with your feet on the ground and knees bent at a 90-degree angle.

4. Jump Squats

Stand with your body facing forward and your feet parallel, directly underneath your shoulders.
Move your feet a few inches apart with your toes pointed slightly outward.
Lower yourself into a squat, lowering your hips back and down while bending your knees.
Keep your chest upright, with your head and face forward.
Get into as deep a squat as possible, then explode forcefully upward into a jump.
Never extend your knees over your toes to avoid knee joint strain.

5. Pushups

Get on your knees and place your hands underneath, but slightly outside, your shoulders.
Extend your legs while holding your body up with your arms, getting into plank position.
Lower your body by bending your elbows close to your body until your chest almost touches the floor.
Your upper arms should form a 45-degree angle when in the lower pushup position.
Pause in the lower position, then push back up to the starting position quickly.
Keep your core flexed during the entire movement.

6. Crunches

Lay on the ground with your back flat.
Place your feet flat on the ground, bending your knees up at a 90-degree angle.
Cross your hands behind your head and keep your head about a fist’s distance from your chest.
Keeping your core tight, sit up until your elbows or chest touch your knees.
Focus on using your core muscles to pull yourself up, breathing out as you sit up and in as you lie down.

7. Burpees

Stand facing forward with your feet shoulder-width apart, keeping your weight in your heels and your arms at your sides.
Push your hips back, bending your knees and lowering into a squat.
Put your hands palms down on the floor in front of you, a little narrower than your feet.
Put your weight into your hands and jump your feet back, landing softly on the balls of your feet in a straight plank position.
Jump your feet forward so they land next to your hands.
Push your arms up over your head and jump quickly into the air.

8. Jump Rope

Grasp the jump rope handles and hold your hands roughly the same distance from the center line of your body.
Rotate the rope with your wrists, not your elbows or shoulders, while jumping off the ground about one to two inches into the air, clearing the rope.
Keep your toes pointed down and a slight bend in your knees as you jump.

The Takeaway

Calisthenics exercises use your body weight to perform strength-training movements, offering similar physical results to weight exercises. For instance, a study found that both weight-based and calisthenics-based training programs significantly increased fitness levels over eight weeks.

Some exercises, like jumping exercises, may be tougher for beginners who are not in fair shape or have limitations. However, these exercises are excellent for those in moderate shape looking to increase strength, power, and speed quickly. Always check with your healthcare professional to see if these exercises are right for you.

Benefits of Calisthenics

Calisthenics exercises offer several advantages over weight-based training:

Minimal Equipment: All you need is your body, making it accessible and cost-effective.
Versatility: Calisthenics can be performed anywhere, from your living room to a park.
Comprehensive Workout: These exercises target multiple muscle groups, providing a full-body workout.

Historical Context

Calisthenics were developed in ancient Greece and gained popularity again in the early 19th century. Today, athletes, military personnel, law enforcement officers, and fitness enthusiasts use these exercises for warming up or building up their bodies.

Scientific Backing

Scientists are studying the use of calisthenics to treat various health conditions, from obesity to COPD. For example, a study found that calisthenics-based training significantly improved the fitness of COPD patients over three months.

Conclusion

Calisthenics exercises appear to increase physical fitness to a similar degree as weight-based training exercises. The benefit of calisthenics over weight-based training exercises is that calisthenics requires little-to-no additional equipment—all you need is your body!

Start incorporating these exercises into your routine to build strength, endurance, and flexibility. Remember to consult with your healthcare professional before starting any new exercise program.

For more fitness tips and routines, check out our other articles on Healthline Fitness.

References

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