20 Best Exercises To Start Calisthenics | + Beginner Workout Plan

what's up guys it's janaki here from

calisthenics family and today i'm going

to show you 20 of the best calisthenics

exercises that you can do as a beginner

if you want to get started with

calisthenics and at the end of the video

i'm going to share a full training plan

so you can get started straight away so

let's get started

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all right guys so at this moment i'm in

nasabar which is a beautiful place in

bulgaria and i found this epic

calisthenics park because i'm still

getting my workouts in even when i'm on

vacation so today i wanted to share 20

of the best calisthenics exercises that

you can do as a beginner if you want to

get started and these 20 exercises

helped me a lot when i started with my

calisthenics journey to get from level 0

with body weight training to a good

strength foundation to move on to

further and harder calisthenics

exercises alright so with calisthenics

we have four really important categories

that you have to work on in order to get

a good strength foundation but not only

strength we will also work on

stabilization coordination balance and

overall body control so the first

category is the push exercises

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so the push exercises works the chest

the shoulders and the tricep so i'm

gonna show you six really important push

exercises and for each exercise i'm

gonna set targets that you can work

towards as a beginner so these are the

six push exercises

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so this last exercise was the frog stand

and this is one of the most important

exercises that you can do to work on

balance wrist strength and overall body

control so now let's move on to the

second category which are the pull

exercises

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alright so the pull exercises are going

to work the lats the biceps and the

upper back so i'm gonna show you five

exercises that you must do as a beginner

if you want to get started with

calisthenics and these five exercises

are really the foundation if you want to

work towards more difficult exercises

such as the muscle up or the foam lever

and for each exercise i'm gonna set

targets as well that you can work

towards as a beginner so these are the

five pull exercises

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all right so this last exercise was the

skinny cat and this exercise might look

difficult at first but um once you get

over your fear of being upside down it's

actually really doable and this exercise

not only looks cool but it's actually

one of the most important exercises to

build a foundation

for the back lever and the front leafer

so let's move on to the third and one of

the most neglected but important

categories which is the core exercises

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all right guys so the core exercises are

gonna target the six-pack abs the

obliques and the lower back and most of

the beginners that wants to start with

calisthenics are not aware that a strong

and stable core is the most important

factor if you want to progress with

calisthenics so i'm gonna explain six

must do core exercises as a beginner and

with each exercise i'm gonna set targets

that you should work towards as a

beginner so these are the six

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exercises is

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oh

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hey

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alright so these were six of the most

important core exercises that you should

do as a beginner if you want to get

started with calisthenics so now let's

move on to the fourth category which is

the lag exercises

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all right so the leg exercises are gonna

work the quads the hamstrings the glutes

the lower back and also the calves and

training the legs is really

underestimated in the calisthenics world

which is completely wrong because strong

and flexible legs are really important

if you want to progress with exercises

like the handstand the back leafer and

the dragon flag because with these

exercise and many more calisthenics

exercises it's really important to not

only focus on your upper body but also

engaging your lower body so i'm going to

explain three must-do leg exercises that

you should incorporate into your workout

routine and with each exercise i'm gonna

set targets to work towards so these are

the three leg exercises

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me

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all right guys so these were four

crucial categories that you have to work

on as a beginner if you want to get

started with calisthenics and next i'm

gonna explain how to incorporate these

20 exercises into a workout plan

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so as a beginner it's best to start with

full body workouts and to start with

three workouts per week if you're gonna

train three times per week it's best to

train on one day and take the next day

off so you wanna start on monday train

on wednesday and then train on friday

and for each training you wanna pick two

push exercises two pull exercises two

core exercises and one leg exercise and

you should follow this training plan

until you've met all the targets that i

just mentioned and when you met all the

targets you're ready to move on to

harder calisthenics exercises all right

guys so these were 20 of the best

calisthenics exercises that you can do

to get started with calisthenics

together with a training plan where they

are all incorporated in so if you want

some help with your calisthenics journey

you can reach out to our website we have

several training plans with different

goals for example learning calisthenics

skills from level zero

losing weight training at home and we

also have some free downloads so check

out the link in description for our

website and for now good luck with the

training plan and we see you next week

peace out guys

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give me a try