Calisthenics workouts are free body gymnastics exercises that can be done at home, hanging from a bar, or simply on the floor.
They use their own body weight as overload and we can find some easy as well as difficult.
Calisthenics Exercises for Beginners
Those who start training in Calisthenic must focus mainly on two types of exercises: dynamic and static.
In the former, the limbs flex and extend as in bending or traction, in the latter the isometries are held as in the plank or back lever.
Let’s see together which are the most important and famous, which we can do very well at home if we have a pull-up bar or rings.
Push-Ups On The Arms
They are the basic exercise that everyone has done. Bust outstretched, without losing the shoulder-pelvis position, we bend our arms and stretch them out.
It is an exercise in endurance; as it is learned and we do at least 20, we can use variations to make it more challenging, such as with tight pushups, archer push-ups, with applause, and one arm.
First goal for pushups to get to do 4 × 20 (progression to be done over time 3 × 10, 4 × 10, 5> 10 × 10, 8 × 12, 6 × 15, 5 × 16, 3 × 20, 4 × 20).
Body Rows
Body rows also called Australian pull-ups or horizontal pull-ups, are the easiest pull-up exercise because depending on how much we tilt our torso, we make the exercise more or less easy.
We can use rings to hang if we don’t have a low bar at home.
Even for body rows, the structure of the body is fundamental and you have to remain rigid in line, with the chest high and the shoulders low.
First goal for the australian pull-ups to get to 3 × 10 (progression to be done over time 3> 6 × 5, 5 × 6, 4 × 7, 3 × 8, 4> 5 × 8, 3 × 10).
Parallel Dips
The parallel dips are the second push exercise to be tackled. They require a higher level than pushups, if you can’t do at least 20 pushups wait for this exercise.
For those with shoulder problems, they are not the best, but if done gradually they are very effective for training the chest, shoulders, and triceps.
The first goal for the dip is to get to do 3 × 8 (progression to be done over time 3> 6 × 4, 5 × 5, 4 × 7, 3 × 8)
Pulls-Ups
Pull-ups are the second exercise to be done after body rows, they require you to lift your bodyweight so as with dips we need to be a little strong.
The supine variant is the most muscularly effective, but in the long run, it tends to hurt the elbows. See whether to face a propaedeutic or start immediately with the prone pull-ups.
Progression (see the article How to get to do the first pull on the bar ).
Plank
The plank is one of the main exercises for the abdominals, it stabilizes the whole core and also allows you to train the shoulders.
As we get stronger we can do different variations, such as side plank, with arms outstretched, or supine.
You can begin to approach the hollow position that will serve us later for more complex exercises such as the planche.
Black Lever
It is the first isometric calisthenics exercise you learn. It does not require large levels of strength, but good mobility and above all a high proprioception of the body in space.
We will initially think we are horizontal while staying crooked, recover when you try this exercise at home. The back lever mainly trains the extensor muscles of the trunk.
Muscle-Ups
Muscle-ups are a very choreographic exercise that distinguishes an intermediate athlete from a beginner. They can be done at the bar or at the rings.
They are not very difficult but you have to work on the technique. On average, it is worth having at least 20 pull-ups before introducing muscle-ups.
There is a rather simple propaedeutic to follow, but if we have the strength to do the tractions in the chest and abdomen (or almost) it is only a matter of technique.
Front Lever
As for the front lever we are talking about the first real exercise for advanced. In calisthenics, it is seen as a turning point and is among the most coveted skills for intermediates.
In this article on the front lever, you will find all the preparatory steps to get to do it gradually, but depending on the level of strength it will take a few months or years.
Vertical Bends
Vertical push-ups are a great push-up exercise. Some people have no strength in the vertical thrust and for them, it is a very difficult goal, for others, it is reached quite quickly.
In general, it depends on how long the collarbone is.
One Hand Pull-Ups
One-hand pull-ups are a highly coveted skill in calisthenics. Among the bodyweight exercises, they are one of the most difficult, and being able to do them distinguishes an advanced athlete.
It is better to start approaching them when we do ballast pull-ups with at least 50-60% of our body weight.
Planche
Of all the calisthenic exercises the planche is perhaps the most difficult (as far as classical exercises are concerned).
You need to have the excellent pushing force and two very strong shoulders.
It can take years to achieve this skill of calisthenics and many people will never be able to get it.
Conclusion On Calisthenics Workouts
Today we have seen the classic bodyweight exercises. There are many others and infinite variations.
The important thing is to have patience, to train in multi- frequencies regularly, without skipping the stages to avoid getting hurt.
If you have a rack at home, it is better to use the squat which is certainly more profitable for training the lower body.
Have a good workout!
