The Perfect Calisthenics Beginner Workout: Get Fit and Feel Great!

Calisthenics beginner

Calisthenics for Beginners: The Best Workout Routine is a comprehensive program designed for calisthenics beginner athletes to progress quickly and safely. It includes core bodyweight exercises that are designed to build strength, improve mobility, and increase overall physical fitness.

Push-Ups: Calisthenics beginners

Push-ups are great exercise for a calisthenics beginner or advanced athlete as it is used to strengthen the chest, shoulders, arms, and core muscles. They are done lying facing down on the floor, placing your hands shoulder-width apart, & then pushing your body off the floor until your arms are extended.

To complete the exercise, lower your body back to the starting position by bending your arms and touching the floor. The level of difficulty can be increased by using other objects, like Kettlebells, resistance bands, weighted vests, etc. The ideal sets & rep range for beginners is 3 sets of 8-12 reps

Pull-Ups: Calisthenics beginners

Pull-ups are a great way to strengthen your back muscles, and it’s a strength exercise for calisthenics beginner athletes that involves suspending your body from a bar and pulling your whole body up, so your chin is over the bar.

They can be modified by using resistance bands, or be done with just your body weight. Pull-ups primarily work the muscles in your back, rear delts, and biceps, but can also help build core strength. The ideal sets & rep range for beginners is 3 sets of 6-8 reps

Squats:

Squats are an excellent strength-training exercise for a calisthenics beginner it not only helps in building muscle, but it also helps in increasing strength and improving mobility. To do a squat, you need to stand with your feet slightly wider than hip-width apart. Keeping your back straight and core engaged, slowly lower your body down until your thighs are parallel to the floor.

Squats target your whole lower body, and they can be a great addition to any workout routine and can help to improve balance and stability. The ideal sets & rep range for beginners is 3 sets of 12-15 reps.

Read this article: Everything You Need To Know About Calisthenics | Calisthenics 101

Dips:

Dips are a strength exercise that works the chest, shoulders, and triceps muscles. A calisthenics beginner should add dips into his/her workout routine, as it helps in developing the strength which is further required in more advanced moves or skills. It is performed by supporting one’s body weight on two parallel bars or other types of handles and then lowering the body toward the floor while keeping the arms as close to the body as possible.

The body is then extended back up to the starting position. Dips can be done with different degrees of difficulty by changing the width between the hands or using weights. The ideal set & rep range for beginners is 3 sets of 8-12 reps

Pike Hold:

Pike holds is a calisthenics exercise that works the shoulders, core, and upper back. It’s a great exercise for a calisthenics beginner as it helps in strengthing the shoulders, and as you get strong you can jump into a more advanced variation which is Pike Push-ups.

The exercise is performed by placing your hands and feet on the ground, keeping your body in a straight line, and then pressing your butt up to form a V-shape. The pose is held for some time and then repeated. The ideal set & rep range for beginners is 3 sets of 30-45 secs hold.

Plank:

Plank is an abdominal exercise that works the entire core and consists of holding a plank position for some time while contracting your muscles. For a calisthenics athlete, it becomes a must to train & strengthen their core, irrespective of whether you’re a calisthenics beginner or advanced athlete.

To do this exercise, you should begin by getting into a push-up position with your feet shoulder-width apart. Then, with your core engaged and your spine neutral, bend your elbows to a 90-degree angle while keeping your body in a straight line from head to heel. Hold this position for 30 seconds to one minute for best results. You can also do variations of the plank exercise, such as a side plank, reverse plank, and plank with arm or leg raises. The ideal sets & rep range for beginners is 3 sets of 30 seconds to 1 minute.

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