There are many different types of workouts that you can do at home, and calisthenics is one of the best. This type of workout uses your own body weight as resistance, which makes it a great choice for people who don’t have access to a gym or other type of equipment. In this blog post, we will discuss the pros and cons of calisthenics exercises, as well as an exercise program that you may follow at home!
What Do You Need For Calisthenics Exercises ?
All you require for calisthenics exercises is your own body and some motivation, because the best calisthenics exercises are bodyweight exercises!
This makes it a great choice for people who don’t have access to weights or other equipment. But there are also exercises where you need equipment like pull up. For pull ups you need a pull up bar.
However, because you are using your own body as resistance, these exercises can be more difficult than other types of workouts.
What Are Calisthenics?
Calisthenics are a form of exercise that uses your own body weight as resistance.
This type of workout is great for people who don’t have access to a gym or other type of equipment.
In this blog post, we will discuss the pros and cons of calisthenics exercises, and we will also provide a workout plan that you can do at home!
What Are The Benefits of Calisthenics?
There are many benefits to calisthenics exercises, including:
- You can do them anywhere, anytime
- They’re great for all fitness levels
- They help improve your balance and coordination
- They increase your flexibility
- They are a great way to get started with working out if you are new to fitness
- You don’t need any equipment, which makes them ideal for people who don’t have access to a gym
- They can be done anywhere, at any time
- They are a great way to build strength and muscle
What Are The Drawbacks of Calisthenics?
- They may not be as effective as other types of workouts for building muscle mass
- They can be repetitive and boring if you do the same exercises over and over again
- You may not be able to progress as quickly as you would with other types of workouts
Now that you know the pros and cons of calisthenics exercises, let’s move on to the fitness program.
This plan is designed for people who are new to fitness, but it can be modified to fit your own needs and goals.
Remember to warm up before you start any type of workout, and to cool down and stretch when you are finished.
Bodyweight Exercises Examples
- Push-ups
- Body weight squats
- Lunges
- Crunches
- Planks
- Jumping jacks
- Burpees
- Pull-ups
- Pistol squats
- Hollow Body Crunch
- Hanging Knee Raises
- Reverse crunches
- Front and Side Plank
- L-Sit
- Windshield Wipers
- Single Leg Tuck-up
- Lying Leg Raises
- V ups
- Dragon Flag Negatives
- Kneeling Ab Wheel Rollout
- Sit-ups
- chin-ups
Start with two sets of each exercise, and progress to three sets as you get stronger.
If you can’t do the full number of repetitions listed, start with what you can handle and work your way up.
For example, if you can only do 15 pushups on Monday, try 18 on Tuesday, and so on.
The most important thing is to listen to your body and not overdo it.
What Is The Best Calisthenics Workout Plan?
Now that you’ve read the basics above, we are more than ready to start with our workout plan!
Body Weight Workout Plan: Monday
- 50 jumping jacks
- 20 squats
- 15 push-ups
- 30 seconds plank
- 60 seconds of wall sit
50 Jumping Jacks
Jumping jacks are a great way to get your heart rate up and to get your body moving.
To do a jumping jack, start by standing with your feet together and your arms at your sides.
Then, jump up into the air and spread your legs out to the side. As you land, bring your arms up overhead. Repeat this jump for 50 times.
You can also add in a push-ups every time you jump, to make the exercise more challenging.
20 Squats
To do a squat, start by standing with your feet hip-width apart and your hands at your sides.
Then, lower your hips back and down as if you are going to sit in a chair. Be sure to keep your knees behind your toes, and don’t let them cave inwards.
Once your thighs are parallel to the ground, press back up to the begining position. Repeat this for 20 reps.
If you want to make the exercise more challenging, you can hold a weight in your hands while you squat.
15 Push-Ups
Begin in a plank position with your hands shoulder-width apart and your feet hip-width apart to perform a push-up.
Then, lower your chest down to the ground, keeping your core engaged and your body in a straight line.
Once your chest is an inch or two from the ground, press back up to the starting position.
Repeat this for 15 reps. If you can’t do any more push-ups, then you can do them on your knees instead of your toes.
30 Seconds of Plank
To perform a plank, start in a push-up position with your hands shoulder-width apart and your feet hip-width apart.
Then lower your hips until your elbows and forearms are on the ground. Engage your core and hold this posture for 30 seconds.
If you can’t maintain the Plank for 30 seconds, you may go on your hands
60 Seconds of Wall Sit
A wall sit is an exercise that strengthens your legs and lower back.
To do a wall sit, start by standing with your back against a wall and your feet about shoulder-width apart.
Then, slide your back down the wall until your thighs are parallel to the ground.
Make sure that your knees are bent at a 90 degree angle, and that your hips and shoulders are aligned.
Hold this position for 60 seconds.
If you can’t hold it for that long, then you can do it for 30 seconds or less.
Workout Plan: Tuesday
- 45 jumping jacks
- 18 squats
- 12 pushups
- 25 seconds of plank
- 55 seconds of wall sit
45 Jumping Jacks
Now you can make 45 Jumping jacks, the tutorial on how to perform an proper Jumping Jack is at the list from monday.
18 Squats
Do 18 Squats, the tutorial on how to perform an proper squat is at the list from monday.
12 Push-Up
Repeat this for 12 reps. If you can’t do any more push-up, then you can do them on your knees instead of your toes.
The tutorial on how to perform an proper Push-up is at the list from monday.
25 Seconds of Plank
Engage your core and hold this position for 25 seconds.
If you can’t hold the plank for that long, then you can rest on your knees instead of your toes, or you do a high plank on your hands.
The tutorial on how to perform an proper Plank is at the list from monday.
55 Seconds of Wall Sit
Hold this position for 55 seconds.
If you can’t hold it for that long, then you can do it for 30 seconds or less.
The tutorial on how to perform an proper Wall Sit is at the list from monday.
Workout Plan: Wednesday
- 40 jumping jacks
- 16 squats
- 14 pushups
- 20 seconds of plank
- 50 seconds of wall sit
40 Jumping Jacks
Now you can make 40 Jumping jacks, the tutorial on how to perform an proper Jumping Jack is at the list from monday.
16 Squat
Do 16 Squats, the tutorial on how to perform an proper squat is at the list from monday.
14 Push-Ups
Repeat this for 14 reps. If you can’t do any more push-up, then you can do them on your knees instead of your toes.
The tutorial on how to perform an proper Push-up is at the list from monday.
20 Seconds of Plank
Engage your core and hold this position for 20 seconds.
If you can’t hold the plank for that long, then you can rest on your knees instead of your toes, or you do a high plank on your hands.
The tutorial on how to perform an proper Plank is at the list from monday.
50 Seconds of Wall Sit
Hold this position for 50 seconds.
If you can’t hold it for that long, then you can do it for 30 seconds or less.
The tutorial on how to perform an proper Wall Sit is at the list from monday.
Workout Plan: Thursday
- 35 jumping jacks
- 14 squats
- 12 pushups
- 15 seconds of plankÂ
- 45 seconds of wall sit
35 Jumping Jacks
Now you can make 35 Jumping jacks, the tutorial on how to perform an proper Jumping Jack is at the list from monday.
14 Squats
Do 14 Squats, the tutorial on how to perform an proper squat is at the list from monday.
12 Push-Ups
Repeat this for 12 reps. If you can’t do any more push-ups, then you can do them on your knees instead of your toes.
The tutorial on how to perform an proper Push-up is at the list from monday.
15 Seconds of Plank
Engage your core and hold this position for 15 seconds.
If you can’t hold the plank for that long, then you can rest on your knees instead of your toes, or you do a high plank on your hands.
The tutorial on how to perform an proper Plank is at the list from monday.
45 Seconds of Wall Sit
Hold this position for 45 seconds.
If you can’t hold it for that long, then you can do it for 30 seconds or less.
The tutorial on how to perform an proper Wall Sit is at the list from monday.
Workout Plan: Friday
- 30 jumping jacks
- 12 squats
- 14 pushups
- 20 seconds of plank
- 40 seconds of wall sit
30 Jumping Jacks
Now you can make 30 Jumping jacks, the tutorial on how to perform an proper Jumping Jack is at the list from monday.
12 Squats
Do 12 Squats, the tutorial on how to perform an proper squat is at the list from monday.
14 Push-Ups
Repeat this for 14 reps. If you can’t do any more push-ups, then you can do them on your knees instead of your toes.
The tutorial on how to perform an proper Push-up is at the list from monday.
20 Seconds of Plank
Engage your core and hold this position for 20 seconds.
If you can’t hold the plank for that long, then you can rest on your knees instead of your toes, or you do a high plank on your hands.
The tutorial on how to perform an proper Plank is at the list from monday.
40 Seconds of Wall Sit
Hold this position for 40 seconds.
The tutorial on how to perform an proper Wall Sit is at the list from monday.
Workout Plan: Saturday and Sunday
Rest! Or, if you feel like being active, you can do some light cardio or go for a walk.
If you stick with this workout plan, you will see results!
You’ll notice that you have more energy, you’re sleeping better, and you’ll start to see muscle definition.
Just remember to focus on form and not speed, and to take breaks when you need them.
Final Words
Thanks for reading!
Hope this helps 🙂
Best of luck to you on your fitness journey! 🙂
The purpose of this blog article is to provide information only; it should not be utilized as medical or fitness advice.
FAQ
Are Their Some Best Calisthenics Workout?
Yes, their are better calisthenics workout plans, but this is a beginner calisthenics exercises.
Their are many other advanced calisthenics exercises for an calisthenics workout.
Their are many bodyweight exercise like pistol squats, pull ups, skater squats, hanging leg raise and some others.
Is Calisthenics Workout Good To Build Muscle?
Calisthenics is a form of strength training that uses your own body as resistance.
Compound movements is very good for lean muscle mass.
It can help you build muscle, lose fat, and increase your strength and endurance.
Your upper body strength or your leg muscles will stronger if you do advanced exercises or advanced movements whily your resistance training.
Their are many beginner calisthenics circuit workout if you want to start with some easy core workout or something like that.
It is also good to burn fat if you want to burn fat. You also can start building muscle in thos training program.
You can develop muscle with bodyweight exercises, but they won’t appear like any bodybuilder’s muscles.
In order to achieve something like that, you’d probably need supplements or a very strict diet.
Some calisthenics workout plan often is a full body workout but with some bodyweight movements you can train single muscles in your body.
What Do I Need For a Calisthenics Workout?
Their is not really a calisthenics equipment. Their are some resistance band
For a calisthenics workout, you’ll just need some basic equipment, enough room to move about freely, and something to lean on (such as a wall or a piece of furniture).
Also watch for a proper form to get closer to your fitness goals.
You will also need some comfortable clothing that you can move in.
What Are The Best Calisthenic Exercises To Build In Your Calisthenics Routine?
Some of the best calisthenic exercise include, sit-ups, squats, core exercise,hanging leg raise, bodyweight squats and crunches.
Calistenics movements require your entire body with basic movements and an good calisthenics training you can get anything.
Calisthenics training helps you build muscle in your upper body if you are doing the right exercises.
How Often Should I Do a Calisthenics Workout?
You should aim to do a calisthenics workout at least three times a week.
If you are just starting out, you can start with one or two workouts per week, and then gradually increase the frequency and intensity of your workouts.
You should integrate calisthenics into you fitness routine.
What Are Some Tips For Doing Calisthenics?
Some tips for doing calisthenics include:
-Warm up before you start your workout.
-Start with easy exercises and gradually make them more challenging.
-Focus on good form to avoid injury.
-Cool down after your workout.
-Stretch your muscles to improve flexibility.
