Body weight resistance is used in calisthenics, an accessible, adaptable, and efficient type of exercise. It’s easy to do and requires no special equipment, making it ideal for beginners.
In this article, we will cover an exercise program suitable for beginners. Moreover, you will see how fundamental motions will increase your strength, flexibility, and endurance.
Reasons to Consider Calisthenics
For beginners, calisthenics offers several advantages:
- Enhances Functional Strength
By simulating natural motions, exercises help you develop strength that is useful for daily tasks.
- Boosts Mobility and Flexibility
A lot of calisthenics exercises simultaneously strengthen and stretch the body.
- Boosts Body Awareness
As you advance, you’ll be able to better regulate how your body moves.
- No Equipment Needed
You don’t need any equipment to begin, though accessories like pull-up bars for home can make the exercise more effective.
Beginning Your Calisthenics
Warm-Up
To avoid injuries and get your body ready for exercise, it is essential to warm up. Take five to ten minutes to warm up:
- Jumping Jacks: Two sets of thirty seconds
- Arm Circles: 30 seconds in each direction in one set
- Leg Swings: 15 seconds per leg, in one set
- Hip circles: one set of thirty seconds each way
Easy Calisthenics Workout Plan
Calisthenics workout plan for beginners focuses on the main muscular groups. You can Try to do this exercise two or three times a week, with at least one day off in between.
Try following this 3-day free calisthenics workout plan for beginners. So, let’s get started.
Day 1: Full Body Beginner Workout
1. Press-ups
- Targets: Shoulders, triceps, and chest
- How to do it: Place your hands shoulder-width apart and begin in the plank posture. Push yourself back up after lowering your body until your chest almost touches the floor.
- Reps: 2–3 sets of 8–12 repetitions
- Modification: Do a push-up on your knees if a full push-up is too difficult for you.
2. Body Weight Squats
- Target muscles: glutes, hamstrings, and quadriceps
- How to do it: Standing with your feet shoulder-width apart. Return to standing after lowering yourself as though you were reclining back into a chair until your thighs are parallel to the floor.
- Reps: 3 sets of 12-15 reps
- Modification: Use a wall or chair for support if needed.
3. Plank
- Targets: Core, shoulders, and lower back
- How to Do It: Get into a forearm plank position, keeping your body in a straight line from head to heels. Engage your core and hold.
- Time: 3 sets of 20-30 seconds
- Modification: Drop to your knees if you can’t maintain a straight line with your body.
4. Glute Bridges
- Targets: Hamstrings, lower back, and glutes
- How to Do It: Lay flat on your back with your feet flat on the ground and your knees bent. Raise your hips by pushing through your heels until your torso is in a straight line from your knees to your shoulders.
- Reps: 15 reps in 3 sets.
- Modification: For an added difficulty, try single-leg bridges.
5. Superman
- Targets: Shoulders, glutes, and lower back
- How to Do It: Extend your arms in front of you while lying face down. Raising your legs, arms, and chest off the ground, hold for a little while, then lower yourself.
- Reps: 3 sets of 10–12 repetitions
- Modification: For a kinder variation, lift one arm and the other leg.
Day 2: Upper Body and Core Focus
1. Incline Push-Ups
- Targets: Chest, shoulders, and triceps
- How to Do It: Perform a push-up with your hands on an elevated surface like a bench or table. Lower and push up as with a regular push-up.
- Reps: 3 sets of 10-15 reps
- Modification: Increase the incline for an easier variation.
2. Chair Dips
- Targets: Triceps, shoulders, and chest
- How to Do It: Sit on the edge of a chair with hands beside your hips. Slide off the edge, bending your elbows to lower yourself, then push back up.
- Reps: 3 sets of 8-12 reps
- Modification: Bend knees to reduce the load, or extend legs for more challenge.
Russian Twists
- Targets: Core and obliques
- How to Do It: Bend your knees while sitting on the floor. Take a small step back, clasp your hands, and sway from side to side.
- Reps: 12–16 per side in three sets.
- Modification: For a more difficult variation, elevate your feet or leave them on the ground.
4. Climbers of Mountains
- Targets: Shoulders, legs, and core
- How to Do It: Take a plank stance to begin. Running alternately drives your knees toward your chest.
- Reps: three 30-second intervals
- Modification: To regulate intensity, slow down the movement.
5. Lifting the Legs
- Targets: Hip flexors and lower abdominals
- How to Do It: Extend your legs while lying flat on your back. Bend your legs till they are at a 90-degree angle, then slowly lower them so they are off the ground.
- Reps: 3 sets of 12 reps
- Modification: Bend knees slightly if needed.
Day 3: Lower Body and Core Focus
1. Walking Lunges
- Targets: Quadriceps, hamstrings, glutes, and core
- How to Do It: Step forward with one leg and lower your body until both knees are at 90 degrees. Push through the front foot to step forward with the other leg.
- Reps: 3 sets of 10-12 reps per leg
- Modification: Perform stationary lunges if space is limited.
2. Calf Raises
- Targets: Calves
- How to Do It: Stand with feet shoulder-width apart. Lift heels to stand on toes, hold briefly, then lower.
- Reps: 3 sets of 15 reps
- Modification: Perform on a stair edge for a greater range of motion.
3. Reverse Crunches
- Targets: Lower abs
- How to Do It: Lie flat on your back with knees bent. Lift your hips off the ground while drawing your knees toward your chest.
- Reps: 3 sets of 12-15 reps
- Modification: Perform a regular crunch if reverse crunches are challenging.
4. Flutter Kicks
- Targets: Core and hip flexors
- How to Do It: Lie on your back with hands under your hips. Alternate kicking legs up and down in a small range of motion.
- Time: 3 sets of 20-30 seconds
- Modification: Keep one foot on the ground for added support.
Stretch and Cool Down
To reduce pain in your muscles, always cool down after your workout:
- Hold the child’s pose for thirty seconds.
- Hold each leg for 30 seconds to stretch your hamstrings.
- Take a 15-second break with each arm to do a shoulder stretch.
- Take a 15-second hold of each leg to do a quad stretch.
Conclusion
By following this calisthenics workout plan for beginners, you’ll be able to develop a solid foundation in calisthenics. This will help you get ready for increasingly difficult exercises as you advance. Always remember, that patience and consistency are essential for getting the best outcomes!
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