So you are a beginner who wants to get in shape but you don’t have access to a gym or weight training equipment? This is not a problem that should stop you from working out to burn fat, build muscle, and get all the other great benefits of a good workout. By using calisthenics, which is basically bodyweight training, you can build a good physique.
Does Calisthenics Exercises Work?
Calisthenics is bodyweight training that involves creativity in the planning and excution of the workouts. Once performed correctly, they can work well for burning fat and building muscle which is key for getting in shape. Other benefits of calisthenics exercise include flexibility and improved heart and lung circulation.
One reason calisthenics routines work so well for beginners is you can perform various exercises that utilize multiple muscle groups which helps beginners build muscle fast, and burn a lot of calories. The reason there’s a perception that you can’t pack on muscle with bodyweight training is a lack of understanding. You see, you need to understand how to choose the right progressions to increase your strength. As long as there is tension on the muscle you can grow.
Calisthenics also take away a lot of boredom from working out. You are not restricted to a machine or specific location and you can have a lot of fun with the workouts. You can perform the workouts anywhere; in your home, at a park, in your yard etc.
About Beginner Calisthenics Workout
Fist of all when you are just starting out in calisthenics training, you should not be trying to train the same way like the advanced athletes you see in Youtube videos or your local park. As a beginner, you have to do lots of the basics before you start trying anything fancy.
The basic calisthenics exercises you will have to start with are pushups, pullups, dips, squats and ab exercises like crunches. There are lots of variations to these exercises, some of which you can start doing as a beginner, but others you’ll only be able to do when you progress in strength and fitness level. Let’s now get into the calisthenics workout routine for beginners. This workout comes from calisthenics team Bar Brothers which is a sample workout from their complete calisthenics system.
The Beginners Routine
This Beginners Calisthenics workout program from Bar Brothers contains 3 workouts that will help you drastically improve your physique and fitness level. You will build a strong foundation and learn the essential bodyweight exercises to help you progress effectively into more advanced movements. The routines can be customized to fit you best, depending on want you are able to do.
As a beginner you may want to lower the number of reps for the exercises if the suggested reps are too high for your strength level. You may also want to leave out certain exercises that you find too difficult to perform when just starting out. And then add reps and more of the difficult exercises later when you are stronger. The trick is to make sure you continually challenge yourself to increase your reps so you can progress to harder exercise variations once you can handle them.
The 3 beginner workout routines are for upper body, abs and lower body. These 3 workouts do not require a pullup bar, so they can be done anywhere including in your home.
Schedule your workouts accordingly, but always make sure that you are doing a different workout/hitting a different muscle group on different days. Never work the same muscle groups on consecutive days. The reason you can’t work the same body parts on consecutive days is because your muscle must be given time to rest for recovery and growth to happen. You don’t build muscle when you’re exercising, you build muscle when you’re resting.
This is an example:
Monday: Upper body workout
Tuesday: Abs/core workout
Wednesday: Lower body/leg workout
See visual demonstration of each exercise found in the workout in this video. No need to research how to perform the exercises, thanks to the Bar Brothers.
1. Upper Body Workout: Chest/Triceps/Shoulder Workout
15 pushups (warmup)
15 walk-out pushups
15 pushup knee elbow touches
15 tiger bend pushups
15 dips on chairs
15 full body dips
15 wide/inner alternate pushups
15 backyard dips on ledge, max out with pushups (4-8 sets of this routine)
2 Abs/Core Workout
15 situps (warm up)
15 toe touch crunches
15 push through crunches
15 lower back bends
30 second back holds
30 second alternating inner and wide holds
5 wide spread sits/toe touches, max out sit ups (4-8 total sets of this routine)
3 Lower body/leg workout
15 lunge to higher platform/pistol squat(alternate legs)
15 jump squats
15 calf raises each leg
max out squats
4-8 total sets of this routine
(also for extra burn, after you are done with your sets to build more leg muscle run sprints, hills, and stairs)
4 Bar Brothers Pullup Bar Routine
The following workout should be attempted only after you’ve completed the 3 workouts above and also completed some basic pullups. These esercises require a pullup bar.
4 muscle ups
4 behind head pullups
4 side to side pullups
4 head bangers
4 hand grips change
4 leg lifts
(4-8 sets of this routine)
5 Full body workout routine to increase your stamina and reps
This workout routine is an advanced challenge. For intermidiate, switch the reps for each exercise to 20, for beginners change it to 10. And for each different set, you can change it to 10. And for each different set, you can change up the grips from inner, regular and wide to hit all muscle groups.
To make these exercises even more challenging add extra body weight by holding a weight or vest.
If you’re looking for a little more direction for your calisthenics training, then I recommend checking out the Bar Brothers System. It’s the complete calisthenics program that consists of hundreds of high definition video demonstrations, a lot more workouts, and a full nutrition guide on how to eat properly for your goals.