Calisthenics, or bodyweight exercise, is a fantastic way to get in shape, build strength, and improve your overall health. You don’t need fancy equipment or a gym membership to get started. In fact, calisthenics can be done virtually anywhere, making it a convenient and accessible fitness option for everyone.
How to Stick to Your Calisthenics Workout Plan
Starting a new workout routine can be challenging, especially when you’re new to exercise or haven’t trained in a while. The key to success is to find a simple, practical plan that focuses on a few essential exercises and, most importantly, stick to it.
Beginner’s enthusiasm can quickly fade, so it’s crucial to turn your workout plan into a habit. Make it easy and convenient enough that you can’t say no, even on days when you’re tired, unmotivated, or simply feeling lazy. This will help you build momentum and establish a consistent workout routine that becomes a natural part of your weekly schedule.
Tip #1: Keep your workouts short and simple to make them easier to stick to.
Calisthenics Equipment: What Do You Really Need?
The beauty of calisthenics is that you don’t need any equipment to get started. However, if you want to enhance your training, there are a few affordable options to consider.
- Doorway Pull-Up Bar: An inexpensive and easy-to-install option for performing pull-ups.
- Wall-Mounted Pull-Up Bar: A more durable and safer alternative to the doorway pull-up bar, but requires drilling into a sturdy wall.
- Gymnastic Rings: A versatile piece of equipment that can be used as a pull-up bar, dip station, and suspension trainer.
Accessories:
- Pull-Up Assist Bands: Helpful for beginners who can’t yet perform pull-ups and want to work on building strength.
Tip #2: Remember, you don’t need any equipment to get started with calisthenics. Focus on mastering the basic exercises before investing in equipment.
Whole-Body vs. Split Training: Which is Best for Calisthenics Beginners?
For beginners, a whole-body routine is the most efficient and practical approach to calisthenics training. A simple and effective format is a “Pull, Squat, Push, and Core” routine, which allows you to train your entire body in less than half an hour, including a proper warm-up.
Whole-body training makes your programming as easy as possible. As a beginner, remember to space your workouts by at least one day of rest to allow your neuromuscular system to recover properly.
Tip #3: Always prioritize whole-body training when starting your calisthenics journey.
Circuit Training for Calisthenics Beginners
Circuit training is a great way to structure your calisthenics workouts. Instead of performing one exercise at a time with longer rest periods, you’ll move from one exercise to the next with minimal rest.
Tip #4: Circuit training can be more enjoyable and engaging than traditional linear training.
Circuit Training Guidelines:
- Resting Time Between Stations (10-15 seconds): Keep the rest periods short to maintain a high intensity.
- Resting Periods Between Circuits (2-3 minutes): Allow for longer rest periods to recover fully between each circuit.
- Sets/Rounds (3-4): Start with three circuits and gradually increase to four as you progress.
- Reps/Isotonic Exercises (5-12 reps): Aim for at least five reps per exercise, and increase to twelve before progressing to more challenging variations.
- Time Under Tension/Isometric Exercises (20-40 seconds): Hold isometric exercises for a minimum of 20 seconds, working towards 40 seconds before progressing.
- Training Frequency: Aim for three calisthenics sessions per week, with at least one day of rest in between.
How Hard Should You Train?
Maintain good form throughout each set and avoid sacrificing technique for more reps. Push yourself hard enough to feel challenged, but stop when your form starts to break down. Your reps in each circuit should also be relatively consistent. You want to push yourself hard enough during your first two circuits but only reach failure during those last reps or seconds of each exercise during your last circuit.
| Important side-note: Your muscles respond to tension, not just reps. Proper form maximizes muscle tension in the right places and reduces stress on joints and connective tissues. Focus on quality over quantity. |
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Tip #5: Focus on creating tension in the muscles with proper form, not just completing repetitions.
Calisthenics Exercise Menu for Beginners
Here’s a breakdown of essential calisthenics exercises for beginners, categorized by muscle group:
1. Pull (Back & Arms)
- Pull-Up: The king of bodyweight exercises, requiring a pull-up bar.
- Inverted Row: A less demanding alternative to the pull-up, performed under a table or bar.
- Prone Angel: A no-equipment option that targets the back muscles.
2. Squat (Lower Body)
- Plyo-Burpees: A plyometric exercise that challenges both the lower body and cardiovascular system.
- Wall Sit: An isometric exercise that builds lower body strength and endurance, ideal for beginners.
3. Push (Chest, Shoulders & Arms)
- Push-Up: A classic exercise that can be modified to suit different fitness levels. Master the push-up before moving on to more advanced pushing movements.
4. Core (Rectus Abdominis, Obliques, Transversus Abdominis)
- Hollow Body: A fundamental core exercise that strengthens the entire abdominal region.
- Plank: A popular isometric exercise that engages the core muscles.
Staying Active on Rest Days
To maximize your results and maintain an active lifestyle, incorporate some light activity on your rest days.
- Walking: Aim for 5,000 to 8,000 steps per day.
- Skill Training: Practice a bodyweight skill like handstands.
- Low-Intensity Cardio: Engage in 30-40 minutes of activities like jogging or cycling.
- Hill Sprints: Incorporate high-intensity interval training (HIIT) with hill or stair sprints.
Choose Your Custom Calisthenics Workout Plan
To help you get started, here are some example beginner workout plans that can be tailored to your equipment availability.
Calisthenics is a powerful and accessible way to transform your body and improve your overall health. By following these guidelines and staying consistent with your training, you’ll be well on your way to unlocking your bodyweight potential.
