Do you find yourself lacking the time, energy, and finances to go to the gym and maintain a regular workout routine? What would you say if we showed you a way to workout anytime, anywhere, for free? In just a few simple steps, anyone can learn how to start calisthenics and never again have to worry about carving out time for the gym.
How do you start?
You know that you want a simple strength training program that you can do anywhere. But how?
With dozens of strength training programs and gimmicks where do you start?
After plenty of research, you have decided that calisthenics offers the freedom that works for your lifestyle.
With your newfound freedom you may be asking yourself, how do I start? The good news is…you are not alone.
Don’t start out with one armed pull ups and human flag exercises.
Begin with the following simple calisthenic exercises:
- Pull – ups -These exercises strengthening your arms, back, and shoulders.
- Push-ups – Push-ups build chest, triceps, and shoulder muscles.
- Squats – These beginning work outs strengthen your leg muscles
- Dips – Various dips are good for strengthening your upper body.
- Ab exercises – Working on your abs will strengthen your core. This is an essential component in calisthenics.
Secrets to Success
Are you looking for that magic weight loss or strength training program?
Let’s face it, we are all looking for an easy and healthy way to get bathing suit ready. What if we told you that by following three simple steps, you could see lasting strength training results?
Unlike other strength training programs, there are a few things you can do to ensure success in your calisthenics program.
So What Are They?
• Set reasonable goals and give yourself time
• Perform all repetitions within a full range of motion. What does this mean? All the way up…and all the way down.
• Focus on quality, to get bigger, you must get stronger.
You may be thinking this sounds great but what are the benefits? How will Calisthenics training better my life?
Well, here they are…
• No gym membership required
• No equipment needed
• Train anywhere you choose
• All calisthenics exercises use your own bodyweight as equipment
Setting Your Goals
We know you set a goal to start Calisthenics but to maximize success you need to take it one step further.
Goals are an important component in calisthenics.
Do you want to lose weight? Gain muscle? Improve health? All this is achievable
Calisthenics offer three common goals:
Setting and sticking to these goals will set the course for your specific training program. So set your goals before you begin.
Time to Get Started
Now that you have knowledge under your belt it’s time to get moving. You have canceled your gym membership and are ready to begin. Complete your workout in a playground, your home, or anywhere else with a flat and solid surface.
Begin with a warm up run or stretch for a couple minutes. Stretching your muscles will loosen the joints, increase your blood flow, and reduce the chance of injury.
We recommend the following stretches to increase mobility and prepare you for your workout:
• Up dog – Beginning in a push up position, drop your hips to the ground, then lift your chest and look up to the sky.
• Downward Dog – Yoga enthusiasts know this all too well. Begin this position on your hands and knees. Exhale, lift your knees off the floor, slowly arch your back, and stretch your arms in front of you.
• Seated Twist – The seated twist begins on the ground extending both of your legs in front of you, then bending one leg, crossing it over the left, extend your arm and look over your right shoulder.
Type of Workouts
You may be wondering which type of work out is right for you? The key difference between the two is the amount of time resting between sets. For beginners, a normal workout is the best to start out with.
• Normal Workouts– Exercise for a number of repetitions and a specific number of sets
• Circuit Workouts -Combine multiple exercises into a continuous circuit with little or no rest
Do you remember those push-ups and pull-ups we talked about earlier? Have you mastered them yet?
If so, you are halfway there, these exercises are the foundation of calisthenics.
These versatile exercises are the main focus of all your calisthenic program. If you are struggling to master them…don’t worry. We recommend the following exercises for beginners:
Counter/Wall Push-ups- These calisthenic exercises are perfect for beginners and prepare your body for the calisthenic pushups you will use later in advanced exercises.
Bodyweight/Inverted Row– Transition to pull ups using nothing but your body weight and a sturdy table.
You are well on your way with Push-ups and Inverted rows. With the skill mastered, you can now pick up a solid routine and add crunches and squats.
• 8-10 crunches
• 6-8 Inverted rows
• 8-10 squats
• 12-15 wall push ups
Rest for 30 seconds between and repeat between 1-3 times.
You should be feeling accomplished. You just mastered the beginning calisthenics exercises and utilized them to establish a consistent routine. You may find yourself noticing subtle differences in the mirror and wishing you could tone up those results.
What if we told you could focus your calisthenics exercises on one specific body part? It’s true.
You can tone specific parts of your body to focus on those problem areas.
Calisthenics for Your Abs
Calisthenics begin at your core, in the middle of your body and trains your abdominal muscles to burn belly fat.
• Knee Tucks
• Side Plank Holds
• Pure Plank Holds
• Simple and side crunches
Calisthenics for Your Arms
The best way to strengthen your arms through calisthenics is through bar work including pull ups and chin ups with varying grips.
Calisthenics for Shoulders, Back, and Chest
Since Calisthenics exercises involve pull-ups, and chin-ups the shoulders, and lat muscles receive a significant workout.
Calisthenic training isolates that legs through bodyweight squats and pistol squats which stabilize the leg muscles for strength and mobility.
Diet and Nutrition
Did you think we would leave that part out?
Diet and Nutrition are a key part of succeeding in your calisthenics program.
But wait…we have good news.
When we say diet we don’t mean fad diets, starving yourself, or counting calories. We just want you to eat…still here?
Your body is a machine which requires energy from the foods that you consume. So don’t be afraid of that word diet. In calisthenics it works in conjunction with your fitness goals and exercise program. Depending on what you are trying to achieve, you are going to need to adjust the way you eat to fuel your body.
This may mean…less junk and healthier foods.
After reading this are you ready to start your calisthenics training program?
If you think a free strength training program that you can do anywhere is too good to be true, think again.
You work hard and we know you value your time. The last thing you want to do is spend it in a gym searching for the latest fad or gimmick.
Now that you know how to start calisthenics there are no limits to your strength training program. Your body will see amazing results.
You now know how to achieve maximum health while saving time and money…. amazing!
Start simple and work your way up. Begin with a goal, what you would like to achieve with your calisthenics training program and when.
Now, add some simple push-ups, pull-ups, squats and dips in normal repetitions…if at first you can’t do these…don’t worry. Adjust them to counter/wall push-ups and inverted row’s…you will get there.
Establish a simple routine based upon your exercises with repetitions that you are comfortable with.
Once you are comfortable you can add exercises that focus on specific areas of the body.
Now…you are well on your way to the new you.