Calisthenics, also known as bodyweight training, is a form of exercise that uses your body weight as resistance to build strength, flexibility, and endurance. In this article, we will explore a full body workout routine using calisthenics that you can incorporate into your fitness regimen in 2023.
Before diving into the workout, it’s essential to warm up your muscles to prevent injuries. Start with a few minutes of light cardio, such as jogging or jumping jacks, followed by dynamic stretches like arm circles and leg swings.
Begin with a set of push-ups to target your chest, shoulders, and triceps. Place your hands shoulder-width apart, keep your body straight, and lower yourself until your chest almost touches the ground. Push back up and repeat for the desired number of reps.
Squats are an excellent exercise for the lower body. Stand with your feet shoulder-width apart, bend your knees, and lower your hips as if you are sitting back into a chair. Keep your chest up and your weight on your heels. Return to the starting position and repeat.
Find a sturdy bar or use a pull-up bar if available. Grip the bar with your palms facing away from you, shoulder-width apart. Pull yourself up until your chin is above the bar, then lower yourself back down. If you’re a beginner, you can use resistance bands or a chair for assistance.
Lunges target your quadriceps, hamstrings, and glutes. Step forward with one leg, keeping your upper body straight. Lower your hips until both knees are bent at a 90-degree angle. Push back up and repeat with the other leg.
The plank is a core-strengthening exercise that also engages your shoulders, arms, and glutes. Start in a push-up position, then lower yourself onto your forearms. Keep your body straight and hold the position for as long as you can while maintaining proper form.
6. Mountain Climbers
Mountain climbers are a great way to elevate your heart rate and work your core. Start in a push-up position, then alternate bringing your knees towards your chest as if you are running in place. Keep your hips down and maintain a steady pace.
7. Bicycle Crunches
Bicycle crunches target your abs, obliques, and hip flexors. Lie on your back with your hands behind your head. Lift your shoulders off the ground and bring your right elbow towards your left knee while straightening your right leg. Alternate sides in a pedaling motion.
You can perform dips using parallel bars or sturdy furniture. Position yourself between the bars or furniture, grip the handles, and lower your body until your elbows are at a 90-degree angle. Push back up and repeat.
9. Leg Raises
Leg raises primarily target your lower abs. Lie on your back with your hands by your sides. Lift your legs off the ground, keeping them straight, until they form a 90-degree angle with your torso. Slowly lower them back down without touching the ground and repeat.
Burpees are a full-body exercise that combines strength training with cardio. Start in a standing position, then squat down and place your hands on the ground. Kick your feet back into a push-up position, perform a push-up, jump your feet back towards your hands, and explosively jump up into the air. Repeat.
Cooldown and Stretching
After completing the workout, take a few minutes to cool down and stretch your muscles. This will help prevent muscle soreness and improve flexibility.
1. Can beginners do calisthenics?
Yes, calisthenics is suitable for beginners. Start with modified versions of the exercises and gradually increase the intensity as you build strength.
2. How often should I do this workout?
You can perform this full body calisthenics workout 2-3 times per week, allowing rest days in between to allow your muscles to recover.
3. Can calisthenics help with weight loss?
Yes, calisthenics can contribute to weight loss when combined with a balanced diet and regular exercise. It helps build lean muscle, which increases your metabolism.
4. Do I need any equipment for calisthenics?
No, calisthenics primarily uses your body weight as resistance. However, you can incorporate equipment like resistance bands or pull-up bars to add variety and challenge to your workouts.
5. How long does it take to see results with calisthenics?
The time it takes to see results varies depending on factors like your starting fitness level and consistency. With regular practice and a healthy lifestyle, you can start noticing improvements in strength, flexibility, and muscle tone within a few weeks.