Calisthenics Training Program – Easy Beginner Workouts
The calisthenics is a training program that has been associated with some great exercises that when followed will always end up with you looking ripped always. If you are looking to lose weight, gain
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It is often that sometimes you will see some crazy workouts being done by various people who are into the calisthenics training program. Well, do not be scared by the crazy stunts that people do online, you can always do the simple exercises and still get the same results. The best part is that some of the exercises will not need the use of any type of equipment as it is all about body weight training.
Many beginners would not be sure what type of exercises they could do when it comes to the calisthenics training programs. We have you covered in this section. Here are some of the common exercises that you can try out for the first time.
- Squats for strengthening the legs
- Push ups
- Various types of dips
- Pull ups variations
- Ab workout
- Sprints
- Lunges
Below is a quick video that can show you want to do when it comes to some basic moves of working with body weight rather than equipment.
Push Ups
Source: www.elle.de
We often do push-ups as a basic exercise in the house or out in the backyard. You probably would do only a few reps and that is it. U have to change your approach towards the exercise starting today. You need to give it more time and reps to feel more effects.
If you are new to standard push-ups, here is how you do them correctly.
If you are feeling that it is time to take it to the next level, then it is time for you to go for the advanced types of pushups. Here is a video to help you move to the next level.
https://www.youtube.com/watch?v=uupFDoNlSls
Pull Ups
Source: www.mensfitness.com
If you are looking to build that upper body strength, then it is the time that you started working out with the pull-ups. Whenever you use the exercise, you will be working out various muscles. The common
What you will need
- Mounted pull up bar
Instructions
1. Starting Position
Source: www.menshealth.com
This part involves getting into the start position for the pull up exercise. You will need to grab the pull up bar having your palms facing outwards. When the palms are facing outwards, pulling up yourself in this position has a greater effect on the lats and biceps. It is not going to be easy, but it will get the job done always. In the standing position, make sure the arms are fully extended before lifting yourself.
2. Time To Pull Up
Make sure you have a firm grip on the pull up bar to avoid slipping. You need to pull up your body weight until the chin is above the bar. The chin does not need to go all the way over the bar, slightly above the bar should be fine.
You will feel the strain as you will be raising the whole body weight just using the arms. It is a good thing as it will work out your biceps and back at this point.
To help with keeping the body weight centered, you will have to cross the feet when lifting yourself up. You could also remove the shoes, making it easy to lift yourself.
3. Go Back To Starting Position
It is time to lower yourself back to the starting position. Keep going until your arms look almost fully extended. When lowering yourself, you need to resist the movement to workout your muscles even more. You do not need to step on the ground, as it helps build resistance. You should be ready to do another pull up.
If you want to try out the pull up exercise, then you will need this video to give you more guidance to ensure you always do it correctly.
Dips
Source: www.popsugar.com
Dips come in all forms that can help with working out your triceps. The calisthenics workout program would recommend to use such type of exercise if you are looking to grow stronger triceps and glutes too. The exercise is also known to be tough on your shoulders, you might want to keep off if you recently had shoulder injuries.
What you will need
- A Bench
- Chair
Instructions
1. Positioning On The Bench
Source: www.wikihow.com
You can use an exercise bench, a wide chair or a couch to do this type of exercise. You simply need to make sure that it is a height of about 2 to 3 feet.
For the starting position, grip the edge of the bench. The hands should be outside the width of the shoulders each on either side of the hips. The palms should be facing towards the floor. Keep the thumbs pointing to the hips.
2. Get Off The Bench
Now that you positioned the hands correctly, get off the bench and extend the legs forward until they are no longer bent. At this point, keep your arms extended to get into position to start the dips.
3. Doing The Exercise
From the starting position, slowly lower the body towards the floor. Make sure to bend the elbows slowly to perform the exercise. When going down, you need to inhale and only stop going down when the arms are parallel to the ground. This will keep your butt only a few inches from the ground.
4. Push Back Up
Getting back to the starting position will involve you lifting the torso back up. You do this by slowly straightening your arms, but keeping the legs on the ground.
Once you get to the starting position, you would have finished a complete dip. You need to do at least 10 reps of the exercise to keep on building the triceps.
The common variation of the dips will be having to put your legs on top of the chair to make the effect on the triceps harder.
Here is a quick video with all the tips you need to do the dips properly
It is your turn now…
The Calisthenics training program is not over with the few mentioned exercises, you needed the basics to get yourself ready for the hard stuff to come later on. The trick with this or any other training program is to keep it consistent. You have to dedicate time to workout more often if you are looking to see any great results soon.
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