Not every lifter has a gym membership or equipment to achieve their health and fitness goals. That’s where calisthenics exercises come in to save the day, requiring no equipment to execute.
A full-body calisthenics workout like the one provided below trains all parts of the body, promoting a well-balanced physique. It includes compound and isolation exercises to emphasize muscle engagement of all muscle groups.
Use these calisthenics exercises to train when you’re traveling, at home, or in your local park, and reap the benefits.
9 Calisthenics Full Body Workouts
These are the top movements for a quality full-body calisthenics workout:
- Push-ups.
- Pull-ups.
- Chin-ups.
- Bodyweight squats.
- Bodyweight lunges.
- Chair chest dips.
- Chair tricep dips.
- Wall sits.
- Planks.
Use these exercises to strengthen multiple muscle groups and stimulate hypertrophy to reach your fitness goals.
9 Full Body Calisthenics Workouts
Ready to start adding calisthenics workouts to your week? Use these top full-body calisthenics exercises in your training sessions to stimulate progress in more muscle groups!
Push-Up
Push-ups are a must-add to any full-body calisthenics workout. The traditional push-up emphasizes the use of primarily upper-body muscles to engage a push-driven movement pattern. It actively engages muscles like the pectoralis major, deltoids, triceps, and rectus abdominis.
This exercise does not require any equipment, giving lifters the ability to improve their fitness whenever they want. Lifters can activate their full body with engaging exercises like push-ups to increase strength and stimulate muscle growth.
How To Do
- Start in a high plank position with hands underneath your shoulders and legs extended behind you. Hands can be placed slightly wider if needed. This is your starting position.
- Check that the foot position is about hip-width apart.
- Keep the core engaged to prevent the hips from dipping.
- Inhale and bend the elbows to lower the chest to the floor. Aim to go as low as you can without compromising form.
- Pause at the bottom of the movement.
- Exhale and drive through the hands to push back up to the starting position.
Tips
- Do not position your hands too far in front, behind, or out to the sides. Position your hands beneath your shoulders and, if needed, slightly wider out to the sides.
- Prevent your shoulders from hunching and hips from sagging by engaging the core. Keep a neutral spine and activated core to maintain correct form and prevent injury. If you cannot preserve proper form, consider a regression like a knee push-up to build up to the traditional push-up.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Pull-Up
Pull-ups are another advantageous addition to any full-body calisthenics workout. In this exercise, the lifter’s upper body strength is challenged. The lifter hangs by their hands and must go against gravity and their full body weight to lift to the bar.
It integrates various muscle groups like the rhomboids, latissimus dorsi, erector spinae, core, and trapezius. Overall, incorporating pull-ups into your calisthenics workouts can drastically improve overall body coordination and arm muscle power.
How To Do
- Locate a pull bar or machine at your local gym or assemble it in your home gym.
- Reach the bar using the footsteps, a box, or a bench.
- Clasp the bar in an overhand (palms facing forward) grip.
- Position your hands slightly wider than shoulder-width apart.
- Step off the box or bench, allowing the arms to straighten so you’re hanging from the bar. This is your starting position.
- Inhale.
- Exhale and drive the elbows downwards towards the floor.
- Pause at the top when your chin passes the bar.
- Inhale as you lower down into the starting position.
Tips
- Engage mind-to-muscle connection to boost muscle engagement during the pull-up. Focus on explicitly using upper-body muscles to pull your body up to the bar.
- Prioritize a neutral spine by emphasizing core and glutes engagement. This form cue is also productive for preventing swinging or swaying while executing pull-ups.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Chin-Up
Chin-ups, similar to pull-ups, are a great exercise for building the upper body and should be incorporated into full-body workouts. The chin-up uses an underhand grip (palms facing backward) in contrast to the pull-up’s overhand grip. The change in grip emphasizes the engagement of different muscle groups in the exercise’s movement pattern.
In the chin-up, muscles like the latissimus dorsi, upper trapezius, and biceps brachii are emphasized to support the pulling motion. Having this exercise in any full-body calisthenics workout is an effective move to establishing a balanced and well-defined physique. All it requires is an elevated bar for the lifter to execute, perfect for any upper body bodyweight workout.
How To Do
- Find a pull bar at your gym or set up a safe pull-up bar in your home gym.
- Use a box or bench to reach the bar.
- Grip the bar in an underhand grip.
- Step off the bench or box, letting the arms straighten, and the body hang. This is your starting position.
- Inhale.
- On your exhale, drive the elbows down towards the floor to draw your body up to the bar.
- Stop when your chin reaches the bar.
- Pause.
- Inhale and lower your body to return to the starting position.
Tips
- If you wish to decrease bicep involvement in the chin-up, integrate a thumbless grip. This will help place more focus on the engagement of the back muscles rather than the biceps brachii.
- Enforce engagement of the abdominals and glutes to stabilize the body.
- Work on not swinging or swaying while executing the chin-up, as this reduces muscle engagement. Engaging the abdominals and glutes can help prevent this.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Bodyweight Squat
Bodyweight squats are a calisthenic exercise used to engage the lower body. It activates various lower body muscle groups, including the hamstrings, quadriceps, and calves. Other muscles, like the core and latissimus dorsi, are used to maintain stability and proper form.
The squat and its many variations are frequently used to strengthen the lower body. Inserting this exercise into your full-body calisthenics workout can improve posture, increase stability and balance, and strengthen the core. Altogether, these benefits can greatly impact athletic and functional performance for athletes and non-athletes.
How To Do
- Begin in a standing position with feet positioned hip-width apart.
- Clasp your hands in front of you or hold them on your hips. You can also extend your arms out in front of you so that they are parallel to the ground. This will be your starting position.
- Inhale and bend the knees to lower into a squat.
- Pause at the bottom when the thighs are parallel to the ground.
- Exhale and push through the feet to return to the starting position.
Tips
- Keep the neck neutral while performing the bodyweight squat. A neutral spine should be prioritized to keep proper form and reduce injury risk.
- Avoid excessively arching the back to push the butt back at the bottom of the squat. This is not considered the correct form and places unnecessary strain on the lower back.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Bodyweight Lunge
Bodyweight lunges need to be integrated into any full-body calisthenics workout to properly engage the lower body. Different muscle groups in the lower body, like the quadriceps, hamstrings, and glutes, are activated to execute the lunge.
Performing lunges can provide various benefits for lifters, including enhanced athletic performance, improved balance, and better leg symmetry. It can be performed on walks outside, in your house, or at your local gym without equipment.
How To Do
- Begin in a standing position with feet positioned hip-width apart. This is your starting position.
- Place your hands on your hips or grasp them in front of you based on personal preference.
- Inhale, taking a big step forward with your left foot.
- Bend the left knee forward and drop the right knee towards the ground. Do not let it touch the floor.
- The left foot should remain flat on the floor. The right foot should be balanced on the balls of your toes.
- Exhale and push through the left foot to return to the starting position.
- Switch sides.
Tips
- Use the non-working leg primarily for balance. Focus on pressing the working leg’s foot into the ground and placing a majority of your body weight into it. This will help increase muscle engagement and boost coordination.
- Before stepping forward into the next repetition, ensure your feet are hip-width apart. This will help deter a narrow lunge placement, which can increase the challenge for balance.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Chair Chest Dip
The chair chest dip is another calisthenics exercise used to target the upper body. It utilizes body weight and an elevated surface to increase the range of motion. With this exercise, the triceps, deltoids, and pectoralis major are engaged to support movement.
Depending on access to equipment, variations of the chair chest dip can be accessed. Lifters can use a countertop, bed, bench, or the ground if need be. These variations are productive for executing the chair chest dip to work the pectoralis major and triceps brachii.
How To Do
- Set up two chairs with their backs facing each other. Place enough space in between the chairs for you to stand in between.
- Stand in between the chairs.
- Firmly grasp the backs of both chairs.
- Lean slightly forward, engaging the core to support this stance.
- Lift your legs off the ground by straightening your arms. This is your starting position.
- Inhale and bend at the elbows to lower until your arms form a 90-degree angle.
- Pause at the bottom.
- Exhale and drive through the hands to return to the starting position.
Tips
- The slight lean forward in the chair chest dip is what emphasizes chest engagement in this exercise. Enforce the slight lean throughout the exercise’s movement pattern to maintain tension in the chest.
- Refrain from splaying the elbows out to the sides, as this can place unnecessary strain on the joints. Drive the elbows directly behind you to help increase muscle engagement and minimize joint tension.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Chair Tricep Dip
The chair tricep dip, also called the tricep dip, is a variation of the chair chest dip. It utilizes a slightly different body position to emphasize greater tricep engagement over chest activation.
This exercise primarily activates the triceps, although it does engage the pectoralis major, trapezius, and serratus anterior to support movement. Like the chair chest dip, the tricep dip can be performed with a bench, box, or on the ground.
How To Do
- Grab one chair for the exercise.
- Sit on the chair.
- Grasp the sides of the front of the chair’s seat so that your fingers point away from you.
- Straighten your arms to lift your butt off the chair.
- Move your feet and buttocks forward, away from the sea, and hover there. This is your starting position.
- Inhale and lower your butt to the ground.
- Stop when your arms form a 90-degree angle.
- Exhale and drive through the hands to return to the starting position.
Tips
- Do not lock the elbows out at the top of the dip. Preserve a slight bend in the elbows to maintain constant muscle tension and enhance tricep engagement.
- Avoid shrugging your shoulders to move in the chair tricep dip. Maintain a neutral spine and keep the shoulders relaxed.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Wall Sit
The wall sit is a bodyweight exercise that requires the lifter to hold a squat position for a designated time. Only a wall is used for support so the lifter can preserve the squat.
Lower body muscle groups are mostly stimulated in the wall sit, including the hamstrings, quadriceps, calves, and glutes. It is a productive inclusion in full-body calisthenics workouts and home-based training. Research shows this exercise may play a significant role in reducing resting blood pressure. This is achieved through the isometric (no change in muscle length) nature of this exercise.
How To Do
- Find a space along a wall for the exercise.
- Stand with your back against the wall.
- Position your feet shoulder-width apart.
- Move your feet forward and bend your knees to enter the wall sit.
- Your thighs should be parallel to the floor, and your head against the wall.
- Hold for the designated time.
- Repeat for desired sets based on your goals.
Tips
- Try not to press your hands into your thighs or knees, as this places more pressure on the knee joint. Instead, you can press your hands into the wall at your sides or hold them relaxed on your thighs.
- For beginners, if the 90-degree angle is too challenging, you can adjust to a higher position. As you grow stronger, aim to enter the 90-degree squat position in the wall sit.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–3 | 30–45 seconds |
| Hypertrophy | 3–4 | 45–60 seconds |
| Endurance Training | 3–4 | 1–2 minutes |
| Power Training | 3–4 | 30–45 seconds |
Plank
The plank should be added to any calisthenics shoulder workout thanks to its stimulation of various muscle groups. As an isometric exercise, it does not integrate any motion in surrounding joints during muscle contraction. It activates the deltoids, glutes, core, and erector spinae to maintain the exercise’s strict body position.
This exercise is a prominent addition to any full-body calisthenics workout and can help lifters challenge muscle endurance. Beginners can aim for achievable times around twenty seconds and build up from there to continue challenging strength.
How To Do
- Find a flat space and place a mat on the floor.
- Start in a tabletop position on hands and knees.
- Move down onto your forearms with palms flat on the floor.
- Extend your legs back to enter the plank position.
- Hold for the designated time.
- Repeat for desired sets based on your fitness goals.
Tips
- Consider monitoring your progress by recording the number of sets and time successfully achieved. Aim to increase time every 1–2 weeks to encourage continuous progress.
- Refrain from sagging or rotating your hips during the plank. Keep the abdominals and glutes engaged throughout the exercise to maintain proper form.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–3 | 30–45 seconds |
| Hypertrophy | 3–4 | 45–60 seconds |
| Endurance Training | 3–4 | 1–2 minutes |
| Power Training | 3–4 | 30–45 seconds |
Best Calisthenics Full Body Workout Routine
This full-body calisthenics workout focuses on stimulating hypertrophy, prioritizing the ideal set and rep scheme to promote progress.
Exercise | Sets | Reps | Duration | Rest (between sets) |
|---|---|---|---|---|
| Pull-Ups | 3–4 sets | 8–12 reps | 30–90 seconds | |
| Bodyweight Lunges | 3–4 sets | 8–12 reps | 30–90 seconds | |
| Push-Ups | 3–4 sets | 8–12 reps | 30–90 seconds | |
| Bodyweight Squats | 3–4 sets | 8–12 reps | 30–90 seconds | |
| Planks | 3–4 sets | 45–60 seconds | 30–90 seconds |
Benefits Of Full Body Calisthenics Workouts
So many calisthenics benefits are waiting to be accessed by lifters seeking to improve their overall health and fitness. From improved coordination to building overall strength, here are the benefits of a full-body calisthenics workout.
Boosts Coordination
Implementing a full-body calisthenics workout into your week-to-week can be productive for boosting coordination. If you frequently travel for work or don’t have a gym membership, calisthenics are beneficial for maintaining fitness and health.
These exercises challenge the lifter’s balance and motor control, giving room for improvement. With boosted coordination, injury risks are reduced by actively increasing body awareness, balance, and stability.
Promotes Full-Body Progress
The full-body calisthenics workout provided above effectively targets core, upper-, and lower-body muscle groups. Stimulating the full-body muscle groups is productive for stimulating progress in overall strength and muscle growth.
In one workout session, a lifter can train their full body. This is especially beneficial for individuals with time limitations who want to maintain or achieve certain health and fitness goals. These lifters can integrate these full-body calisthenics workouts into their weekly routine to increase strength and improve coordination.
Improves Core Activation
Having a strong core is critical for supporting everyday actions like standing, sitting, or walking. The calisthenics exercises programmed into the provided full-body workout each activates the core in some way.
Activating the core stimulates increases in the strength needed for the core to better support stability. Studies have shown that core strengthening exercises help reduce chronic low back pain. This is important given that this condition affects more than 50% of individuals in the United States alone.
The strengthened core can better protect the spine, increase stability, and enhance athletic performance.
Expert Training Tips To Keep In Mind
When you begin training with this full-body calisthenics workout, there are some expert training tips to keep in mind. Use these tips to enhance your training progress, train safely, and decrease potential injury risks.
- Perform Form Checks — Consistently execute form checks as an injury prevention tool to correct technique and poor form. Keeping your shoulders back, activating the core, and maintaining a neutral spine are some cues to consider for keeping proper form.
- Challenge Yourself — Calisthenic exercises are bodyweight exercises, meaning they use the lifter’s weight as resistance. Because of this, another method needs to be incorporated to promote continuous progress. Consider using schemes like decreasing rest time between sets to increase intensity and stimulate more results.
- Integrate Rest Days — Rest should not be overlooked. The muscles require time to rest and repair and, if not given the appropriate time, are at greater injury risk. Depending on your current fitness level and workout intensity, the muscles may need days to recover. Aim for at least twenty-four hours for major muscle groups to recuperate adequately.
- Use Proper Breathing Techniques — Integrating the proper breathing technique increases core activation to protect the spine and prevent injury. In the eccentric (lowering) portion of the lift, inhale to feed the muscles oxygen. For the concentric (lifting) portion, exhale to engage the core.
Conclusion
Integrating a full-body calisthenics workout into your weekly routine provides many desirable health and fitness benefits. Calisthenics does not require gym equipment, so if you don’t have a gym membership or any tools, don’t worry. These exercises are readily accessible to any lifter who wants to improve their fitness.
Frequently Asked Questions
That entirely depends on how much time you have and your fitness goals. A full-body calisthenics workout can last anywhere from 15–60 minutes. The set and repetition scheme should reflect your goals, like strength or endurance, which affect workout length.
It is possible to build muscle only with calisthenics, but exercise intensity must be increased if weight load cannot be achieved. Some ways to do this include progressions of specific exercises, like the clap push-up, to increase intensity.
Both have their challenges. Each has its method of increasing intensity to test the lifter’s strength and endurance. This is necessary to promote continuous progress in muscle growth and strength.
Calisthenics can be hard for numerous reasons, as it challenges the lifter’s current muscular strength and endurance. The exercises used in calisthenics typically integrate more than one muscle group, so fatigue may arise sooner.
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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
