How to get started with Calisthenics

The best way to get started with calisthenics is to find an exercise that fits your goals and fitness level. There are many different exercises on the internet, for example on YouTube or in podcasts, so take some time to find the right exercise for you. Once you find a routine, make sure you warm up before you start. Warming up helps prevent injury and make long-term progress.

If you're just getting started with calisthenics, we've put together simple exercises for you to perform with a simple but effective workout cycle of 3 sets and 8-12 reps per exercise.

To do this, choose exercises that balance each other and work the whole body such as two push exercises like push-ups or dips, two pull exercises like rowing and pull-ups with support, two core exercises like L-sits and knee raises, and two leg exercises like squats and lunges

In calisthenics, you can make each exercise heavier or lighter by changing the angle or adding weight with a weight vest or weight belt. In addition, all the exercises listed below offer variations that you can use to create new stimuli and advance your growth.

Push Ups

are a great all-around exercise that works your chest, shoulders, triceps and core. To make them more challenging, you can try different variations, such as clap push-ups or using a weight vest. The higher you place your hands above your feet, the easier the exercise becomes. So you can make your push ups easier by placing your hands on a table or waist high bar.

Squats

work your legs, glutes and core. You can make them more difficult by holding weights or doing single-leg squats. You can make squats easier by holding on to a bar or resistance bands.

Pull Ups

is one of the best exercises for your back, but they also work your biceps and forearms. To make them easier and get to the targeted 8-12 reps, you can use resistance bands. To make them harder, you can try different grip variations or use extra weights with a weight vest or dip belt.

Rowing

is a great exercise for your back and arms. You can make it more difficult by using a weight vest or rowing with only one arm. The higher the bar you row on, the easier it is.

Dips

are great for your chest, shoulders and triceps. Since dips are technically challenging and put a lot of stress on your shoulders and chest, you can take pressure out of the exercise by using resistance bands in the beginning. You can make them more difficult by using extra weight with a weight vest or a dip belt.

Hanging knee raises

work your abs, hips and lower back. To make it more challenging, you can try different variations, such as extending your legs while lifting or holding the exercise statically in L-Sit.

L-sits

are great for your abs, hips and lower back. They are technically challenging and put a lot of stress on your shoulders. You can make them easier by using resistance bands or performing the position with only one leg and keeping the other leg on the ground. L-Sits can be done hanging or supported, for example on parallettes or gymnastic rings.

Planks

are great for your abs, hips, shoulders and lower back. Make sure you keep a straight posture, tense your whole body for a short time, and do them cleanly. Then planks will bring you great progress in your body tension and shoulder strength.

Handstand

is a great exercise for your shoulders, chest and arms. It is technically challenging and put a lot of stress on your wrists. You can practice handstands on the wall and use parallettes or special wrist wraps to take the strain off your wrists

Bridges

are a great exercise for the whole body and bring benefits in strength and flexibility. Be sure to maintain stable body tension and listen to your body when you feel blockages.

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