Basic Calisthenics Workout Plan for Beginners [2021]

Calisthenics workout is a type of bodyweight training. It uses your body weight to improve strength and flexibility.

All of us are doing the dishes and cleaning the house but that doesn’t entirely count as exercising. With our living room becoming our fitness studio and increasing workload, it is important to opt for an effective and efficient workout.

To that we suggest trying out the Calisthenic Workout plan. It can be done without any equipment and in a small space. It is beneficial and easy to do.

Calisthenics exercises are very basic and you might already be doing it. It includes exercises like squats, lunges, push-ups, etc. It is usually a part of a workout plan but you can do a complete calisthenic workout routine.

Benefits:

The benefits of a calisthenics workout plan are directly linked to your fitness level. The more reps you are able to perform, the more you benefit.

It helps you improve your body posture as you gain control over your limbs. This leads to a more functional lifestyle. It helps you gain full-body strength as most of the exercises require the whole body to move.

It is one of the most sustainable workout plans as it makes you stronger over time. It lets you get control over your body as you are more aware during the exercise.

And if you are someone who doesn’t like to complicate things then this straight forward Calisthenics workout plan is for you.

Here’s a Calisthenics Workout Plan for beginners

1. High Knees for Warm-Up

High Knees improve overall body function. Because of the continuous jumping, it opens up the muscles. It improves blood circulation and flexibility. It is a good exercise for the heart. The oxygen through the blood reaches the heart muscles smoothly because of jumping. They also make bone intensity denser. They also open the pelvic joints as the thighs are in continuous motion.

Basic Calisthenics Workout Plan for Beginners [2021]
How to do it –
  1. Stand straight with a hip-width distance between your legs.
  2. Rest your wrists below your belly button with the palm facing the ground.
  3. Bring your right knee to your right palm and then put it down.
  4. Repeat the same with the left knee.
  5. Increase the speed of this movement.
  6. Start with 1minute x 2 sets and increase it to 6 sets over time.
  7. Take 20 – 30 seconds break between each set.

2. Tricep Dips for Arms and shoulders

Tricep dips are most effective for activating the upper arm. The tricep muscles become strong by this exercise. They also help in losing flabby arms without using weights. They put pressure on the arms which helps in gaining muscle.

Basic Calisthenics Workout Plan for Beginners [2021]
How to do it –
  1. Take the support of a chair or low height table.
  2. Straighten your legs in front and rest your hands on the chair.
  3. Move your buttocks out of the chair with support from your hands.
  4. Your arms must be straight with your palm resting on the chair.
  5. Lower your body by bending your arms.
  6. Then straighten your elbows and pull yourself back up.
  7. Start with 20 tricep dips x 2 sets and increase it to 4 sets over time.
  8. Take a 20 – 30 seconds break between each set.

3. Squat with Side Leg Lift for Inner Thighs

Squats are great for building muscles. They strengthen your quadriceps, lower back, hips, calves, and other core muscles. They also make the joints stronger. They activate muscles in the lower body improving the hips and thighs posture. Leg lifts improve muscle endurance. It leads to flexibility and mobility in the hips.

Basic Calisthenics Workout Plan for Beginners [2021]
How to do it –
  1. Stand with your back straight and feet at hip-width apart.
  2. Look straight and start bending your knees with buttocks moving outward.
  3. Make sure your upper body stays straight.
  4. Sit down with pressure on heels. Hold this and jump back to the starting position.
  5. Raise your right leg sideways and try to make it parallel to the floor.
  6. Bring your leg down and repeat the cycle with the left leg.
  7. Start with 10 squats x 2 sets and slowly start doing 20 squats in each set.
  8. Take a 20 – 30 seconds break between each set.

4. Bridges for Spine and Back

They mainly work on the lower back.  It improves the digestion and functioning of abdominal organs. This exercise focuses on the lower back and its best to strengthen the spine. It stretches the whole body which relaxes the muscle.

Basic Calisthenics Workout Plan for Beginners [2021]
How to do it –
  1. Lie on your back and bend both the knees with feet flat on the floor
  2. Put your arms alongside the body with the palms facing down.
  3. Press the feet into the floor and lift up your hips and lower back.
  4. Press down your arms to lift your chest up.
  5. Push your shoulders down to lift the hips higher.
  6. Hold it for a few seconds and then get back to the starting position.
  7. Start with 10 reps x 2 sets and increase it to 20 reps overtime.
  8. Take a 20 – 30 seconds break between each set.

5. Mountain Climbers for Lower body

Mountain Climber is a full-body exercise. It works on your arms, legs, hips, and chest. They are great to burn calories faster. They are good for endurance training as well. Flexibility and stability are also covered in this exercise.

Basic Calisthenics Workout Plan for Beginners [2021]
How to do it –
  1. Stand on your fours on the floor.
  2. Raise your right knee to hip level then stretch it straight backward.
  3. You should get in the plank position
  4. Repeat with the left knee.
  5. You should be able to reach your chest.
  6. Increase the speed as you get into it.
  7. Start with 30 seconds x 2 sets and increase it to 4 sets over time.
  8. Take a 20 – 30 seconds break between each set.

6. Crunches for core

The crunches are meant to tone the core muscles. They strengthen the abdominal muscles and improve flexibility. They improve body posture and increase muscle mass density. The body’s ability to burn calories also increases.

Basic Calisthenics Workout Plan for Beginners [2021]
How to do it –
  1. Lie on your back with your knees bent.
  2. Put your feet flat on the floor parallel to your hips.
  3. Lock your hands behind and bend your upper body forward and try to reach your knees.
  4. You should feel pressure on your core muscle.
  5. Hold this position for a few seconds and get back to the initial position.
  6. You can try variation like bicycle crunch, reverse crunch, etc. as your fitness level goes up.
  7. Start with 15 crunches x 2 sets and increase the reps with time.
  8. Take a 20 – 30 seconds break between each set.

7. Push-Ups with a Plank for Chest

Push-ups increase the muscle mass of the chest. They are ideal to gain strength and get good posture. They increase oxygen consumption and improve cardiovascular organs. They also protect the shoulder joints by stabilizing their muscles. Holding a plank leads to a strong posture. It puts pressure on the entire body leading to strengthening. They also improve the calorie-burning process.

Basic Calisthenics Workout Plan for Beginners [2021]
How to do it –
  1. Lie on the floor with your abdomen touching the ground.
  2. With the support of your hand and legs lift up your body with your back straight.
  3. Place your hands slightly wider than your shoulders.
  4. Straighten your arms and legs and bring your body towards the floor.
  5. Try to touch your chest to the floor.
  6. Hold for a few seconds and push yourself back.
  7. Start with 5 push-ups x 2 sets and move to 4 sets over time.
  8. Take a 20 – 30 seconds break between each set.
  9. At the end of this circuit, hold a plank for 30 seconds and increase it to 1 minute overtime.

8. Wall Sit for Cool Down

It is a good exercise for sculpting the lower body. It is a good way to cool down as the body is not in motion. Also, it improves the focus as the body becomes stationary. It increases muscle endurance as well.

Basic Calisthenics Workout Plan for Beginners [2021]
How to do it –
  1. Lean back straight against the wall.
  2. Keep your feet shoulder-width apart.
  3. Press your back on the wall and start bending down till your thighs are parallel to the floor.
  4. Keep your head and back supported against the wall.
  5. Hold the position for 1 minute and increase it to 5 minutes over time.

This calisthenics workout plan is perfect for a beginner. All the exercises are beginner level and very beneficial for good health. They all focus on body weight rather than equipment.

They are easy to understand and easy to do. But we all should remember that body weight is not an indicator of fitness and fatness. We should focus on improving our strengths and stamina by doing workouts like this.

Exercising should be part of the daily routine. Losing weight is a by-product of healthy lifestyle.

Related Articles

LEAVE A REPLY

Please enter your comment!
Please enter your name here

Stay Connected

1,500FansLike
1,200FollowersFollow
900FollowersFollow
- Advertisement -Basic Calisthenics Workout Plan for Beginners [2021]

Latest Articles