Calisthenics refers to the set of workout or exercises that wholly depended on body weight and this set of exercises has been in practice since the time of ancient romans. However, the term has recently gained prominence in the realm of fitness and has become a universally known phenomenon which focuses on shaping body through certain gymnastics and exercises involving no weights except the body weight. This is a type of HIIT (High-Intensity Interval Training) utilized across the world.
Calisthenics or HIT has been frequently followed by endurance athletes in order to enhance their competitive performance. Moreover, Calisthenics have been included in military physical training programs in addition to the gym or recreational physical training. It is a low volume but high intensity training technique and yields better results.
How To Select Best Calisthenics: Framing a Workout Plan for Beginners
In order to select the best and effective Calisthenics, you must consider these three principles.
No matter what is your training level, beginner, intermediate or advanced level, these three are the key principles to structure Calisthenics workout routines for you. Since our focus is on the exercises for full body, the principle of totality will serve the purpose and has been utilized as the basis for developing Calisthenics sessions for Beginners.
The exercises selected for this calisthenics workout plan for beginners can be classified into three groups.
- Warm Up Exercises: These are also called introductory Calisthenics
- Fundamental Exercises: These exercises include workouts for extension, flexion, balance, cardio, jumps.
- Conclusive Exercises: This Phase includes all Calisthenics exercises which will bring you back to calm.
Calisthenic exercises are also used along with high-intensity interval training (HIIT) and referred to as HIIT Body workouts or whole body calisthenics.
Calisthenics: The Best Exercises for Beginners
As stated above, calisthenics uses your body weight as resistance and no need of gym equipment. Moreover, the exercises, the number of sets and reps, are adaptable according to your fitness needs and levels. Following are the seven best Calisthenic Exercises for you if you are a beginner.
- Push-Ups: Push-ups are a classic exercise that targets your chest, shoulders, triceps, and core. Start with knee push-ups or incline push-ups against a sturdy surface if you’re a beginner, and gradually work your way to full push-ups.
- Bodyweight Squats: Squats work your lower body, including your quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart, lower your body as if you’re sitting back in a chair, and then stand up. Focus on proper form and gradually increase repetitions.
- Planks: Planks are excellent for building core strength. Begin with a standard plank by resting on your forearms and toes, keeping your body in a straight line. Start with short holds and gradually increase the duration as you progress.
- Lunges: Lunges target your legs, including your quadriceps and glutes. Take a step forward, lower your body until both knees form 90-degree angles, and then return to the starting position. Start with walking lunges before attempting stationary lunges.
- Pull-Ups (Assisted): Pull-ups are an effective upper body exercise. If you can’t do a full pull-up yet, use a sturdy horizontal bar or a resistance band for assistance. Focus on controlled movements and gradually reduce assistance as you get stronger. Read more on performing pull-ups accurately in our blog How to Keep Shoulders Down During Pull-Ups? 10 Best Tips.
- Tricep Dips: Tricep dips can be done using parallel bars or a stable surface like a chair. They target the triceps and shoulders. Sit on the edge of the surface, grip the edges, and lower your body while keeping your elbows close to your sides. Push back up to the starting position.
- Burpees: Burpees are a full-body calisthenics exercise that combines squats, push-ups, and jumps. Begin by squatting, placing your hands on the ground, kicking your feet back into a plank position, performing a push-up, and then jumping back to the squat position. Modify as needed, and gradually increase intensity.
Remember that consistency is key in calisthenics for beginners. Start with a manageable number of repetitions and gradually increase as you build strength and endurance. Also, proper form is crucial to prevent injuries, so focus on your technique. Lastly, listen to your body and progress at your own pace. Calisthenics offers a versatile and accessible way to improve your overall fitness as a beginner.