Calisthenics is a form of exercise that utilizes your own bodyweight to build strength, endurance, and flexibility. It is a versatile and effective way to improve your overall physical fitness, and it requires no equipment or gym membership. In this guide, we will discuss the benefits of calisthenics, the different types of calisthenics exercises, and how to create a calisthenics workout plan that will help you achieve your fitness goals.
Benefits of Calisthenics
Calisthenics is a highly effective form of exercise that offers many benefits, including:
- Builds Strength: Calisthenics exercises work multiple muscle groups at once, helping to build overall strength and muscle mass.
- Improves Endurance: Calisthenics exercises, such as push-ups and squats, are high-intensity and require a lot of energy to perform. This helps to improve your cardiovascular endurance and overall fitness.
- Increases Flexibility: Calisthenics exercises, such as stretching and yoga poses, help to improve your flexibility and range of motion.
- Convenient: Calisthenics requires no equipment, making it easy to do anywhere, at any time.
Types of Calisthenics Exercises
Calisthenics exercises can be divided into four main categories:
- Push-ups: Push-ups are a classic calisthenics exercise that works the chest, triceps, and shoulders.
- Pull-ups: Pull-ups are a challenging exercise that works the back, biceps, and forearms.
- Squats: Squats are a compound exercise that works the legs, glutes, and core.
- Core: Core exercises, such as sit-ups and planks, help to strengthen the muscles in your abdomen and lower back.
Creating a Calisthenics Workout Plan
When creating a calisthenics workout plan, it is important to consider your fitness level and goals. A beginner should start with a simple workout that includes basic exercises, such as push-ups and squats, and gradually increase the intensity and complexity as they become more fit.
A more advanced workout might include exercises such as pull-ups and handstands. It is also important to include a variety of exercises that work different muscle groups to prevent boredom and ensure overall fitness.
Here is an example of a beginner calisthenics workout:
- Warm-up: 5-10 minutes of light cardio, such as jogging in place or jumping jacks.
- Push-ups: 3 sets of 10 reps
- Squats: 3 sets of 10 reps
- Planks: 3 sets of 30 seconds
- Cool-down: 5-10 minutes of stretching
As you become more fit, you can increase the number of sets and reps, add more challenging exercises, and vary the workout to keep it interesting.
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