For individuals wanting better access to exercises that will impact their health and fitness, calisthenics workouts are a must. They only require body weight to be executed and can be performed at a hotel, local park, or home.
The benefits of calisthenics are numerous and impactful. They help people build strength, improve posture, and boost functional performance. Inserting these exercises into your weekly routine can promote these various benefits and greatly impact your fitness journey.
9 Best Calisthenics Exercises
Each of these exercises is a perfect addition to your calisthenics workouts.
- Push-up.
- Pull-up.
- Bodyweight lunge.
- Bodyweight squat.
- Chair chest dip.
- Russian twist.
- Crunch.
- Inverted row.
- Burpee.
Integrating these movements into your training can improve overall strength and functional performance and impact health and fitness.
9 Best Calisthenics Workouts
Do you want to upgrade your overall fitness? These calisthenics workouts will improve your muscular endurance and functional performance.
Push-Up
The traditional push-up emphasizes the use of body weight to perform a push-driven motion, integrating primarily upper body muscles and other muscles like the core and glutes. It doesn’t require any gym equipment and can be performed anywhere. As such, it is productive for promoting strength and muscle mass improvements during time constraints.
How To Do
- Begin in a high plank position with legs extended behind you and hands flat on the ground beneath your shoulders. This will be your starting position.
- Your hand position can be slightly wider than shoulder width if more comfortable.
- Ensure the foot position is about hip distance apart.
- Maintain a straight back and engaged core to deter hips from dipping.
- Inhale and activate the core as you bend at the elbows to lower the chest to the floor. The goal is to lower the chest as close to the ground as possible without compromising form.
- Pause at the bottom.
- Exhale, pushing into the hands to drive back up to the starting position.
Tips
- Refrain from sagging the hips or hunching the shoulders while performing the push-up. If this happens, your core may not be appropriately activated. It may also mean this exercise is too challenging for your current fitness level. Consider a regression like a knee push-up to strengthen the upper body and build up to the traditional push-up.
- Avoid placing your hands too far behind, in front, or out to the sides. Line up your hands beneath your shoulders. If need be, move them slightly wider out to the sides but not too far.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 8–15 |
| Power Training | 3–5 | 2–6 (Explosive) |
Pull-Up
The pull-up is one of the most popular upper-body calisthenics workouts for many reasons. It enforces the use of gravity’s weight load on the lifter. The lifter hangs by their hands, forcing them to use grip and upper body strength to lift their body weight.
As a top calisthenics exercise, the pull-up strengthens muscles like the trapezius, rhomboids, and latissimus dorsi. Integrating this exercise consistently into your workouts can significantly improve overall body coordination and arm muscle power.
How To Do
- Find an available pull bar or machine at your local gym or safely set one up in your home gym.
- Use the footsteps, a bench, or a box to reach and grasp the pull-up bar in an overhand (palms down) grip. Hand position should be slightly wider than shoulder-width apart.
- Allow your arms to straighten to lower your body until both arms are fully extended. This is your starting position.
- Inhale.
- Brace your core and glutes.
- Exhale and drive your elbows down to the floor. Do not let your elbows excessively flare out to the sides.
- Pause briefly at the top when your chin passes the bar.
- Inhale and lower back to the starting position.
Tips
- Emphasize engagement of the glutes and core to maintain a neutral spine. This also prevents swaying or swinging as you perform the pull-up.
- Focus on mind-to-muscle connection to help improve muscle engagement. Think of explicitly using upper body muscles in the back and arms to pull your body up to the bar.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 8–15 |
| Power Training | 3–5 | 2–6 (Explosive) |
Bodyweight Lunge
The bodyweight lunge is a calisthenics exercise that focuses on engaging the lower body. It integrates muscles like the hamstrings, quadriceps, and glutes to perform the lunge motion.
There are many benefits of lunges, including better leg symmetry, improved balance and coordination, and boosted athletic performance. This exercise doesn’t require equipment and has many variations to accommodate space or muscle targets. For example, the split squat is an excellent variation when space is limited for the traditional walking lunge.
How To Do
- Start by standing with feet hip-width apart. This is your starting position.
- For hand placement, there are a few options based on personal preference. Allow your arms to hang naturally at your sides, grasp the hands in front of you, or hold your hips.
- Inhale and take a large step forward with your right foot.
- Allow the right knee to bend forward and the left knee to drop to almost touch the ground. Do not let the knee touch the ground, as this can cause damage to the kneecap.
- The right foot should be pressed flat into the ground. The non-working (left) leg should be on the ball of your foot.
- Exhale and drive through the right foot to return to the starting position.
- Switch sides.
Tips
- Before you take your step to enter into the lunge, make sure your feet are hip-width apart. If your stance is too narrow when you start, you can end up in a narrow lunge. If this happens, balance and coordination are challenging to maintain, and the risk of injury is more significant.
- The non-working leg should primarily be used for balance. Emphasize pressing down into the working foot to increase engagement and boost coordination.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 8–15 |
| Power Training | 3–5 | 2–6 (Explosive) |
Bodyweight Squat
The bodyweight squat is another calisthenics exercise focusing on lower-body engagement. It activates the quadriceps, calves, and hamstrings to enable movement and maintain stability.
The squats’ benefits are impactful, helping lifters improve posture, strengthen their core, and enhance balance and stability. It is frequently used in fitness and rehabilitation settings to strengthen lower body muscle groups needed to enhance functional and athletic performance.
How To Do
- Start in a standing position with feet hip-width apart.
- Hold your hands on your hips or clasp them in front of you. Another option is extending your arms directly in front of you so that they are parallel to the ground. This is your starting position.
- Maintain a neutral spine and engaged core throughout the exercise.
- Inhale and bend at the knees to lower down to the ground.
- Pause when thighs become parallel to the ground.
- Exhale and drive through the feet to return to the starting position.
Tips
- Do not excessively arch the back to push the butt back in the squat. This can place unnecessary tension on the lower back and cause pain.
- Look straight forward while performing the squat, and do not arch the neck. This is part of maintaining a neutral spine, helping avoid neck pain by keeping everything in line.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 8–15 |
| Power Training | 3–5 | 2–6 (Explosive) |
Chair Chest Dip
The chair chest dip is an easy-to-access calisthenics exercise for lifters wanting to target their upper body. It activates the pectoralis major, triceps, deltoids, and abdominals to support movement and stability.
Variations of the chair chest dip can be used depending on access to equipment. For example, a bench, bed, countertop, or even the ground can be used. Any of the variations can be used to train the pectoralis major and triceps brachii to improve upper body strength.
How To Do
- Grab two chairs for the exercise.
- Position the chairs so that the backs face each other. Leave enough room for you to enter the space between them.
- Stand in between the chairs on each side of you.
- Grip the backs of both chairs in a firm grasp.
- Lean slightly forward and engage the core.
- Raise your legs off the ground and straighten your arms. This is your starting position.
- Inhale, bending the elbows to lower down until the arms form a 90-degree angle.
- Pause at the bottom.
- Exhale, pushing through the hands to return to the starting position.
Tips
- Do not splay the elbows out to the sides, as this can increase injury risk. Focus on driving the elbows directly behind you to increase muscle engagement and decrease joint tension.
- Avoid locking your elbows out at the top of the exercise’s movement. Maintain a slight bend in the elbows to boost tricep engagement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 8–15 |
| Power Training | 3–5 | 2–6 (Explosive) |
Russian Twist
The Russian twist is a well-known core exercise emphasizing the engagement of abdominal muscles like the obliques. It also activates other muscle groups to support stability and movement, such as the erector spinae, rectus abdominis, and hip flexors.
One study examined the effects of core balance training on muscle functions. It discovered that core exercises like the Russian twist improved athletic performance, enhancing energy distribution through the arms and legs. Specifically, this refers to kinetic energy, which is directly correlated with athletic performance and how well energy transfers.
How To Do
- Sit down in a flat space on a mat.
- Bend your knees, keeping your feet flat on the floor.
- Clasp your hands together in front of your chest.
- Keep your feet on the ground, and lean back slightly. This is your starting position.
- Inhale, engaging the core as you rotate your torso to the left.
- Touch your hands to the ground or as close as you can.
- Exhale and return to the starting position.
- Alternate sides.
Tips
- Do not twist too far while performing Russian twists; this can hyperextend the back. Aim to twist to touch the hands to the ground right by your hip or stomach.
- Emphasize core engagement to protect the spine while performing this exercise. This will also help increase targeted engagement of the abdominal muscles while reducing injury risk.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 8–15 |
| Power Training | 3–5 | 2–6 (Explosive) |
Crunch
A popular abdominal exercise, the crunch is well-known in the fitness space by beginners and hardcore enthusiasts. All fitness levels have used this exercise to increase core strength, whether it be at home or in the gym.
Free-weight exercises like the crunch are beneficial for activating the core, boosting balance and stability, and reducing injury risk. The crunch is an effective calisthenics exercise that strengthens the transverse abdominis, rectus abdominis, and obliques.
How To Do
- Find a flat space and lay down a mat.
- Lie down on the mat with arms at your sides and legs straight.
- Cup the back of your head with your hands.
- Bend the knees, keeping feet flat on the floor.
- Inhale and engage the core.
- Exhale and use the abdominal muscles to lift your shoulders off the ground and crunch to the knees.
- Pause at the top of the movement.
- Inhale and slowly return to the starting position.
Tips
- Control your momentum to help increase muscle engagement. Slow down the movement, using the muscles to control the descent back to the starting position.
- Avoid using the neck and shoulders to produce the crunch motion. Emphasize the use of the abdominal muscles to encourage mind-to-muscle connection and increase engagement while avoiding potential injury.
- A tip to increase intensity is to not relax on the floor at the bottom of the movement. To maintain tension in the abdominal muscles, do not allow the shoulders to touch the mat.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 8–15 |
| Power Training | 3–5 | 2–6 (Explosive) |
Inverted Row
The inverted row is another great addition to calisthenics workouts. In an upper-body exercise, it activates muscles like the biceps, latissimus dorsi, rhomboids, and trapezius. It also engages other muscle groups to stabilize body position, such as the glutes and abdominals.
Adding this exercise to your training can be beneficial for beginners, intermediate, and advanced lifters. The inverted row is an easily modifiable exercise where intensity can be adjusted depending on the current fitness level.
How To Do
- Locate an available squat rack.
- Adjust the barbell so that it is about waist height.
- Move to sit underneath the bar, facing away from the squat rack.
- Grip the barbell in an overhand grip. Position hands shoulder-width apart.
- Lift your butt off the ground and straighten your legs so that your body forms a straight line.
- Allow your arms to straighten. This is your starting position.
- Inhale, engaging the core.
- On your exhale, drive through the elbows to pull your chest up to the bar.
- Pause at the top.
- Inhale as you return to the starting position.
Tips
- If you want to adjust the intensity of this exercise, change the height of the barbell. The lower the barbell is, the more challenging as it increases gravity and weight load on the lifter. Conversely, the higher the barbell is, the easier the exercise is on the lifter.
- Keep your body tight and engaged throughout to maintain a straight line from head to toe. Doing so is productive for keeping the head from swaying during the row, increasing the risk of neck pain.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 8–15 |
| Power Training | 3–5 | 2–6 (Explosive) |
Burpee
Burpees are a full-body calisthenics exercise that enforces the use of muscles in the core, upper, and lower body. Some muscle groups engaged include the pectorals, deltoids, core, and calves.
As a bodyweight movement, it can easily be added to your calisthenics workout to improve cardiovascular fitness and muscular endurance. The movement increases heart rate, which is productive for encouraging greater calorie burn while stimulating hypertrophy and building strength.
How To Do
- Begin in a standing position with feet shoulder-width apart. This will be your starting position.
- From here, drop down into a high plank with hands underneath your shoulders and legs extended behind you.
- Execute a traditional push-up, inhale, and bend at the elbows to lower the chest to the ground.
- Exhale to return to the high plank.
- Immediately jump the feet into your hands.
- Exit the squat to return to the starting position.
Tips
- When coming out of the squat to stand, aim to have the feet flat on the ground. After jumping your feet towards your hands, reposition the feet if need be. This will aid balance when exiting the squat to reduce the chance of injury or falls when standing.
- Avoid stiffening the elbows when dropping down into the plank. Encourage the bending of the elbows to naturally enter the push-up to avoid joint injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 8–15 |
| Power Training | 3–5 | 2–6 (Explosive) |
Best Calisthenics Workout Routine
Try this exercise plan if you want to integrate more calisthenics workouts into your training. As a hypertrophy-focused workout routine, it prioritizes a set and repetition scheme that encourages muscle growth.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Bodyweight Lunge | 3–4 x 8–12 | 30–90 seconds |
| Push-Up | 3–4 x 8–12 | 30–90 seconds |
| Inverted Row | 3–4 x 8–12 | 30–90 seconds |
| Crunch | 3–4 x 8–12 | 30–90 seconds |
| Burpee | 3–4 x 8–12 | 30–90 seconds |
Benefits Of Calisthenics Workouts
Do you want to take advantage of the benefits of calisthenics workouts? Use these top calisthenic exercises to build overall strength, increase core activation, and improve coordination to positively impact your fitness.
Build Overall Strength
Using calisthenics exercises is productive for increasing overall strength by targeting muscle groups in all parts of the body. Combining these calisthenics exercises in one workout session can be impactful for improving overall strength, including functional performance.
Calisthenics are considered functional exercises as they mimic real-life movements, like squatting down to pick something up. Integrating them into your weekly routine can produce improvements in functional performance by building overall strength.
Increases Core Activation
Every one of these calisthenics exercises integrates the core in some way. The core muscles are critical for supporting posture, balance, and stability needed to avoid injury. The incorporation of calisthenic exercises like the push-up or Russian twist can activate the core to produce improvements in strength.
Calisthenics requires the lifter to focus on mind-to-muscle connection to execute the exercise properly with good form and technique. It detracts from outside distractions like gym equipment so the lifter can emphasize precise execution and increase muscle engagement. It is also productive to emphasize core engagement to protect the spine, reduce injury risk, and improve athletic performance.
Improve Coordination
Calisthenics workouts can be beneficial for improving coordination, especially since they can be done anywhere without requiring equipment. Anyone can take advantage of the benefits associated with calisthenics, whether at their local gym, at home, or hotel.
Exercises that involve coordination, like the push-up, challenge the lifter’s motor control and balance. Improving coordination is good for decreasing injury risk by enhancing body awareness, stability, and balance to reduce injury risk.
Training Tips For Calisthenics Exercises
Before starting your calisthenics workouts, read over these training tips to encourage greater successem das.
- Adjust Intensity When Needed — Since calisthenics exercises utilize only body weight as a form of resistance, another tool may be needed to promote continuous progress. Utilizing different schemes, like decreasing rest time between sets, can increase intensity and help stimulate more results.
- Integrate Proper Breathing Techniques — While exercising, lifters should focus on their breathing technique to prevent injury and increase core activation. During the concentric (lifting) movement of the exercise, exhale to engage the core. On the eccentric (lowering) part of the exercise, inhale to feed the muscles oxygen.
- Execute Form Checks — Performing form checks is critical to preventing injury during exercise. Before each repetition, execute a form check to prioritize the correct form and technique, such as a neutral spine. You can use a mirror or a partner to do so. This will reduce injury risk and improve desired muscle engagement.
Conclusion
No matter the fitness level, lifters can reap outstanding benefits from calisthenics workouts. These bodyweight exercises don’t require gym equipment, making them easily accessible wherever you go, like a local park.
Reaching fitness goals, like building strength and stimulating muscle growth, is that much easier to grasp with calisthenics workouts. Take advantage of these benefit-packed exercises to reach your health and fitness goals.
Frequently Asked Questions
You can build muscle using only calisthenics exercises, but eventually, you will need to incorporate progressive overload. This is necessary to promote continuous progress by challenging the muscles and stimulating growth.
A twenty-minute calisthenics workout can be enough as long as the lifter is challenging themselves. There should be intensity in the training session to encourage muscle growth or strength gain.
Both the gym and calisthenics have their pros. Calisthenics can be beneficial when equipment is limited, while the gym can be great for promoting progressive overload using weights.
Many calisthenics lifters are ripped because they practice intensity and challenge full-body strength. They integrate movements that test coordination, balance, and stability to increase intensity and promote continuous progress in hypertrophy.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Kaelyn Buzzo, PT Personal Trainer & Nutrition Coach
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