How to Start Calisthenics – The Ultimate Guide for Beginners

calisthenics-workouts-basics-beginnerSo you are searching for a beginner calisthenics workout routine? In that case, you are on the right way to begin a sport which can help you to build bigger and toned muscles without even going to do gym.

One of the greatest advantages of body-weight training is that you can do anywhere, anytime, and there are a lot of exercises you can choose from to strengthen your entire body.

Besides, it is a good strength training for all sort of sports, it supports with weight loss and it is a good start if you want to do bodybuilding in the future.

If you are interested in calisthenics, I’m sure you have already seen many videos in which boys make amazing movements. But before you want to make a calisthenics exercises such as the human flag or one arm pull ups you need to be really strong at the basis.

What are the basic calisthenics exercises you will have to start with?

  • Various pull-ups – This workout is essential to strengthen your back and arms, and secondary muscles such as your abs and shoulders.
  • Pushups – This exercise will build your strong chest and triceps, and secondary muscles like shoulders.
  • Squats – To strengthen your legs.
  • Various dips – This workout is responsible to strengthen your whole upper-body.
  • Ab exercises – There are several body weight abdominal exercises. Having a strong core is crucial for calisthenics.

In the following video you can learn the basic moves.


All the other exercises you may have seen are just the variations or the combination of these basic workouts.

Tips for Beginners

One mistake of beginners is that they do not perform the exercises correctly. I have seen numerous people giving street workout up after a few months because they did not see any results. This was mainly because they did not do the exercises properly. It is better doing 5 pushups accurately than do 20 improper ones. It is critical to control the motions! You cannot build strong muscles if you lie yourself!

Getting results take time, so be patient and never give up! Those boys have been practicing for years. Increase the repetitions and sets little by little to keep your progression. If you are getting better include tougher activities. If you feel one of your body parts is weaker, integrate more exercises to strengthen that part. You have to discover calisthenics yourself to reach your goals. You can keep your motivation by reading related articles and watching videos.

If you have some extra kilos begin doing cardio training and start a diet. When I began doing bodyweight workout I was 115 kg! I understood in order to get the results I want, I ought to drop some kilos. Since, I like boxing I purchased a heavy bag and started punching training for cardio. In addition, I changed my eating habits. I eliminated sugar rich foods and included more fruits, vegetables, nuts as well as protein rich meals. As a result, I lost over 15 kg and now I can do calisthenics activities that I had never dreamed before. Learn about healthy nutrition here.

Ultimately, do stretching exercises after and before your workouts to avoid injuries and strains. Stretching also helps to be more flexible and beneficial for muscle recovery.

Get complete bodyweight training at home! Check this post – Best Calisthenics Equipment for Efficient Home Workouts

Now lets see a few beginner calisthenics workouts, you can start with.


For Total Beginners

If you have not done any workouts before and you cannot do the most important bodyweight exercises yet, then here are some tips. These variations can help to start and train your full body.


Beginner Calisthenics Program

This routine is optimal both for women and men. It includes the following beginner calisthenics exercises: chin-ups with the helps of resistance band, negative pull ups, dips with resistance band, dips behind back, knee push ups. Do this program 3-4 times a week until your get stronger and familiar with these workouts. (1-2 months), then change to the basic exercises mentioned above. (You may include some abdominal exercises.)


Al Kavadlo 5×5 Bodyweight Routine for Beginners

Al Kavadlo is one of my icons, and I have learned a lot from him. Here is his beginner workout routine with 5 exercises, these are Australian pull ups, lying knee tucks, split squats, push ups. I recommend doing this routine 3-4 times a week and do 4-5 rounds.



2 Harder Beginner Workouts

If you have some basic strengths or you think that the first two programs are too easy for you then here are 2 harder routines. The first one is simpler and contains the following exercises: static chin ups, elevated push ups, leg raises, inverted rows, bench dips, squats. The second part shows is a routine which is harder with these calisthenics exercises: pull ups, push ups, hanging leg raises, dips.


Here is my calisthenics routine I followed when I began.



Another alternative.



A simple plan for absolute beginners.




Want to Train at Home? Essential Equipment for Beginners

Bowflex BodyTower
177 Reviews
Bowflex BodyTower
Power tower with sling straps that support exercises.
Fuel Pureformance Dip Station with Rings
107 Reviews
Fuel Pureformance Dip Station with Rings
Enhanced dip station with rings.
j/fit Pro Push-Up Bars
118 Reviews
j/fit Pro Push-Up Bars
Greater range of motion than traditional push-up bars.


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