Calisthenics is the art of mastering one’s own body. Full-body calisthenics workout is an effective form of workout, that helps to strengthen and tone your entire body. It includes traditional bodyweight exercises like push-ups, pull-ups, squats, core exercises, and advanced exercises like muscle-ups, planche, and many more. These forms of exercise are versatile and can be done anywhere without any need for equipment. A full-body workout is a great option for working professionals as it takes less time.
It’s also a great way to build strength increase overall fitness and build endurance. With proper form and techniques, a full-body calisthenics workout can drastically improve the overall condition of the body and promote overall well-being.
Benefits of a Full-Body Calisthenics Workout
- Great for Any Fitness Level: Calisthenics is highly versatile, with most movements being able to be modified to be easier for those who are just starting or be made much harder for advanced users.
- Improves Physical Strength: Calisthenics helps build physical strength by focusing on functional movements that give the body a full workout, improving muscle endurance and strength.
- Improves Cardiovascular Conditioning: Because of the high-intensity interval nature of calisthenics, it is great for improving cardiovascular endurance.
- Quick and Easy to Do: With minimal equipment, you can complete a full-body calisthenics workout in just a few minutes and without having to take a long drive to a gym.
- Low Cost: Depending on the type of equipment you choose to invest in, you can get a full calisthenics workout done for next to nothing.
- Reduces the Risk of Injury: As long as proper form is maintained, calisthenics is low-impact and highly unlikely to cause injury. It’s a great way to get a safe workout without the risk associated with some more complicated gym exercises.
Full-body Calisthenics workout routine:
Your full-body calisthenics workout should consist of at least 2 push movement exercises, 2 pull movement exercises, 2 core exercises, and 2 lower body exercises. While forming up your workout routine you should always keep in mind to add both horizontal movements (push-ups, bodyweight rows) as well as vertical movements (pull-ups, pike push-ups). Different calisthenics exercises are discussed below you can choose to make your full-body calisthenics workout program according to your fitness level.
Push-ups: 
Push-ups are a bodyweight exercise that works your chest, shoulders, triceps, and core so it becomes a great exercise to add to your full-body calisthenics workout routine. They can be done with your hands placed on the floor or lifted off the ground. To do a push-up:
- Start by getting into the plank position, with your hands placed slightly wider than shoulder-width apart and your feet hip-distance apart.
- Lower your body down until your chest is just above the floor, keeping your core tight and your elbows tucked in towards the sides of your body.
- Rise to the initial stance and try again.
Pike push-ups:
Pike Push-ups are a type of full-body calisthenics exercise that involves pushing up from a pike position with your feet supported on an elevated surface. To perform pike push-ups:
- Start by standing on an elevated surface, such as a bench or box, and place your hands on the ground in front of you, about shoulder-width apart.
- Bend your body into a pike position (forming an upside-down V shape with your body), making sure your hips and shoulders stay aligned and your glutes and core stay engaged.
- Maintain alignment between your head and spine. Bend your elbows to lower your head and chest toward the ground, in a slow and controlled motion. Maintain your abdominal area contracted and active the whole time.
- Push through the floor to press back up to the starting position.
Pike push-ups are an advanced exercise, so it is best to start with regular push-ups to build up your upper body strength.
Pull-ups:
Pull-ups are a bodyweight/calisthenics exercise that works on your entire back, and on biceps muscles too, so it becomes a must to add pull-ups to your full-body calisthenics routine. To perform a pull-up:
- Hang from a bar with an overhand grip and pull your body up until your chin passes the bar.
- Slowly lower your body back down until your arms are straight.
- Repeat for desired repetitions.
Bodyweight rows:
Bodyweight rows are a great exercise for developing strength in your back, arms, and core. They can be easily modified to suit your strength level by changing your hand and foot position. To perform a bodyweight row:
- Begin in a plank position with your hands shoulder-width apart on the ground and your feet on an elevated surface behind you.
- Keeping your core tight and torso straight, pull your chest towards your hands and hold the top position for a moment.
- Slowly return to the starting position.
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Squats:
Squats are a great option for a full-body calisthenics workout routine as it works on the entire lower body. It’s an exercise in which one performs an upright bodyweight squat that works the muscles of the legs, core, and lower back. They can be varied in intensity by varying body weight, using additional weights, using different types of squats, and using various foot positions. Squats can be an effective way to build strength, build muscle, and burn calories.
Plank:
The plank exercise is a bodyweight exercise that involves holding a straight-body position with feet and hands on the ground. The exercise works the core muscles, including the abdominal muscles, hip flexors, and back muscles. To do a plank exercise:
- Start on the ground on your stomach. Place your hands directly under your shoulders.
- Lift your body off the ground and hold a straight line from head to toe.
- Squeeze the core muscles and hold the position for 30 seconds or as long as you can.
Increase the time duration as you become more comfortable with the exercise. You can also modify the exercise by placing your forearms on the ground and pushing up into a forearm plank. Thus, the plank becomes a must to do exercise in your full-body calisthenics routine.
Lunges:
Lunges are a great option for a full-body calisthenics workout as it works the muscles in your lower body, specifically your quadriceps, glutes, hamstrings, and calves. To do a lunge:
- Stand with your feet hip-width apart and then take a large step forward with one foot.
- Bring your hips down until your thighs and calves form a right angle.
- Push yourself back up to a standing position and then repeat the lunge with your other leg.
Burpee:
A Burpee is a full-body calisthenics exercise that combines a squat, a plank, a push-up, and a jump. It is often used as a conditioning exercise that develops overall fitness and strength. It can also be used in high-intensity interval training. To do a burpee:
- Begin by positioning your feet so that they are shoulder-width apart, and your arms are at your sides.
- Then, bend your knees and put your hands on the ground in front of you.
- Kick your feet back and into a push-up position. Do one push-up.
- Bring your feet back to the squat position.
- Jump up and throw your hands in the air.
- Land and immediately squat. Repeat.
In conclusion, full-body calisthenics workouts are a great way to stay fit and healthy. They are an excellent form of exercise for anyone, no matter their fitness level. They are efficient in that they can give you a full-body workout in a short period, and they require very little equipment. With a few basic bodyweight exercises, you can achieve a total body workout that will leave you feeling energized and strong. Calisthenics can also be adjusted to be easier or more difficult depending on your needs and goals. Try incorporating some of these exercises into your workout routine and see for yourself the benefits they can bring!