What is Calisthenics's Fitness

So, you want to know what calisthenics actually is before you try it out, well lucky you because I’m about to tell you! Calisthenics is all the exercises without weights, meaning you only use your own body weight in order to build muscle. This way you don’t need a membership at a gym or all the equipment to finally look good!

This includes exercises such as push ups, pull ups and so on but as you would think, it can get pretty boring doing the same thing every day. This is why hundreds of people have came up with different techniques. Take this guy for example, Frank Medrano, heck knows how he pulls of some of these moves!

Anyway, if your starting out with calisthenics you don’t want to be going straight to his level. You want to start with exercising the main and biggest muscles in your body, such as your legs, back, chest and abdominal. Things You can do to train these parts are below.

BACK:

• Pull ups

• Chin ups

Chin ups are exactly the same as pull ups but the hand placement is different with your palms facing towards you and not away.

Try to get your chin over the bar as this counts as one rep. If needed use resistance.

CHEST:

• Push ups

You can do a variety of push ups such as incline push ups, triangle push ups, army push ups, clapping push ups and many more but these are more advanced, for now just stick with normal push ups. Push ups also help with your biceps and triceps!

Keep your head facing down and don’t look up. If you are struggling try women’s push ups. They are exactly the same but allow you to put your knees on the floor instead of your feet.

• Chest dips

Chest dips are super good for your chest as well as your triceps and shoulders. You just need two heightened objects to do it off, I get two living room chairs and put them side to side so i can dip in between them.

Try to go down the full way and go up the full extension of your arm to make the exercise as effective as possible.

LEGS:

• Squats

Try to keep your back as straight as possible and go down to a 90 degree angle.

• Lunges

Use your hallway to do lunges in and try to do a high amount of repetitions on this.

ABDOMINAL:

• Crunches

• Sit ups

• Crunches and sit ups are the most simplistic and best ways to work out your abdominals.

Sit ups consist of going the full way up from laying down on your back and repeating the movement.

With crunches you don’t go the full way up and just as they are called crunches, you crunch your stomach.

To save you creating a beginner’s calisthenics plan, I made you a small workout plan that you could do every other day, such as Monday, Wednesday and Friday.

• Push ups – 3 sets- 10 reps

• Squats- 3 sets- 10 reps

• Crunches- 3 sets- 20 reps

• Chest dips- 3 sets- 10 reps

• Chin ups-3 sets- 10 reps (If you have access to a bar)

Take around a two minute break between exercises and a minute break between sets. If your still alive after the first cycle, try going once more.

If you want to make it easier of harder for yourself all you have to do is increase and decrease components such as rest time and reps.