No Gear Necessary
‘One of The Benefits of Calisthenics is that you can do it anyplace, without the requirement for costly gear or gym participation. All you want is your body and an open space to get incredible exercise.’
Works on Functional Strength
‘The Benefits of Calisthenics exercises mimic the regular movements of the body, like pushing, pulling, squatting and jumping. This type of training works on utilitarian strength, which helps in everyday activities and sports performance.’
Expands Flexibility and Mobility
‘Calisthenics requires a full range of movement, which further develops flexibility and mobility. Over the long haul, this type of exercise can help reduce the risk of injury and increase overall health.’
Builds Fit Muscle Mass
‘Calisthenics training focuses on various muscle bunches at the same time, bringing about a more toned and defined physique. With regular training, you can build slender fit muscle mass and improve body composition.’
Gives a Full body Exercise.
‘Calisthenics frequently involve compound movements that work various muscle bunches at once. This implies you can get a full-body exercise in a short amount of time, making it an efficient and effective form of workout.’
Calisthenics Workout for Beginners
Your Benefits of Calisthenics exercises journey is like entering a gym center – you never start on your first day and going to an advanced workout same as on calisthenics you keep it simple. In the realm of bodyweight training, the humble press-up is your beginning stage.
You need to start with basic exercises of calisthenics, but also one of the most important moves is the humble press-up. Even the press-up can be broken down into beginner and advanced versions. If you’re not able to do a press-up, then Gallarzo advises you begin by doing an incline press-up. To do that, put your hands on a bench, or anything that’s a similar height and can hold your bodyweight, and with your feet on the ground just work on going through the press-up movement and building proper form.
Once you have mastered an incline press-up, you are ready to move on to doing regular press-ups, where you’ll be controlling more of your bodyweight. If you can do 20 of those then you’re ready to move onto doing dips but be warned you have to be able to control 100 percent of your own body to do those.
As a beginner you should also be working on bodyweight movements like squats, lunges and planks, as well as trying some basic pull exercises like rows.
Calisthenics Workout
Press-ups
Between 5 and 20 reps depending on your ability. If you can do more than 20 moves onto the intermediate workout below.
Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked, so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
Squats
15 to 20 reps
Stand with your feet shoulder width apart. Start the movement by bending your knees and sitting back with your hips. Go down as far as you can and quickly reverse the motion back to the starting position. Keep your head up and back straight throughout the move.
Plank
30 to 45 seconds depending on your ability
Get in a press-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag.
Close grip Inverted Row
Between 5 and 20 reps
Set up a bar in the squat rack and grab it with an underhand grip, hands shoulder-width apart. Pull your body up until your chest almost touches the bar, keeping your body straight from neck to ankles throughout. Pause, then lower yourself back down to the start position.
Walking Lunges
10 to 15 on each leg
Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Use the heel of your right foot to push yourself off into the next lunge, this time leading with your left leg.
Side Plank
30 seconds on each side
Lie on your left side with your knees straight and prop your upper body up to take its weight on your forearm. Brace your core and raise your hips until your body forms a straight line. Hold this position while breathing deeply. Then roll over and repeat on the other side.
