CALISTHENICS
body weight training at its finest
Calisthenics is a form of exercise that uses your own body weight as resistance. This type of training is often done outdoors or in a gym, and it can be adapted to fit all fitness levels.
Benefits Of Calisthenics
No equipment needed
Calisthenics is a convenient form of exercise that doesn't require any special equipment to:
Improved Strength And Endurance
Calisthenics can help you build strength and endurance in your muscles.
%20-%20Copy.jpg)
Enhanced
Flexibility
Many calisthenics exercises require flexibility, which can improve your overall range of motion.
Increased Coordination
Performing bodyweight exercises can improve your coordination and balance.
Muscular Endurance
The ability of a muscle or group of muscles to sustain repeated contractions against resistance over an extended period without fatiguing. It's about how long your muscles can keep working
Popular Calisthenics Exercises
-
Push-ups: A classic exercise that works your chest, shoulders, and triceps.
-
Pull-ups: A challenging exercise that targets your back, biceps, and forearms.
-
Squats: A fundamental exercise that works your legs and glutes.
-
Lunges: Another exercise that targets your legs and glutes.
-
Plank: A static exercise that works your core, shoulders, and legs.
-
Handstands: A more advanced exercise that requires strength, balance, and coordination.
Tips for Getting Started with Calisthenics
-
Start slowly: If you're new to calisthenics, start with easier variations of exercises and gradually increase the difficulty as you get stronger.
-
Focus on proper form: Using correct form is essential to prevent injuries and maximize the benefits of calisthenics.
-
Listen to your body: Pay attention to any pain or discomfort and rest as needed.
-
Be patient: Progress in calisthenics takes time. Don't get discouraged if you don't see results immediatly.
CREATING YOUR WORKOUT ROUTINE
To get started, keep in mind the following information:
Fitness Goals: What are you trying to achieve with your workouts? (e.g., lose weight, build muscle, improve endurance, increase flexibility).
Experience Level: How often do you currently exercise? Are you a beginner, intermediate, or advanced exerciser?
Equipment: What equipment do you have access to (e.g., weights, resistance bands, gym membership)?
Time Constraints: How much time can you dedicate to workouts each week?
Health Conditions or Injuries: Are there any health conditions or injuries?
BEGINNER WORKOUT ROUTINE
WHOLE BODY (3 days per week)
Monday:
Warm-up (5-10 minutes of light cardio)
Bodyweight squats (15 reps, 3 sets)
Push-ups (as many reps as possible, 3 sets)
Plank (hold for 30 seconds, 3 sets)
Cool-down (5-10 minutes of stretching)
Wednesday:
Warm-up (5-10 minutes of light cardio)
Lunges (10 reps per leg, 3 sets)
Pull-Ups (10 reps, 3 sets)
Crunches (20 reps, 3 sets)
Cool-down (5-10 minutes of stretching)
Friday:
Warm-up (5-10 minutes of light cardio)
Pull-ups (as many reps as possible 3 sets)
Push-Ups (10 reps, 3 sets)
Bicycle crunches (20 reps, 3 sets)
Cool-down (5-10 minutes of stretching)
SHOULDER ROUTINE AND HANDSTAND HOLDS INTERMEDIUM/ ADVANNCED
Pseudo-planche pushup (3 x 6-10reps)
Pike pushup (3 x 6-15reps)
Pike-stand hold or Handstand hold (2-5 mins)
Pushup support (3 x 20-30secs)
