Calisthenics Full Body Workout - Beginner & Basic Level

Calisthenics Basics/Beginner - Complete Workout Routines (FULL Body) Example Workouts at the End of the Video

(Basics in each part of video with Variation/Alternatives) 1. Pull ups / Chin ups & Inverted rows (Back/Biceps...) 2. Push up Variations, Dips etc (Chest/Triceps...) 3. Squats, Lunges, Calf Raises etc (Legs/Glutes...) 4. Pike / Shoulder Push ups, High Rows (Shoulders...) 5. Crunches/Sit-ups, Leg/Knee raises, Plank (Abs, Core...)

1. Inverted Rows / Pull ups / Chin ups (Back/Biceps...)

Inverted Rows (Alternative and progression exercise to a pull up)

(Supinated grip variation)

Bent knees & feet closer for more support

Or a more vertical position for less resistance

Pull ups, pronated grip

Chin ups, supinated grip (More biceps involvement)

Using a lower bar with bent knees if there is no high bar

Or no bar at all? Find one.

2. Push up Variations, Dips etc (Chest/triceps...)

Standard push up

Wider grip for more challenge

Incline push ups for more support (Higher elevation = less resistance)

The opposite: Decline push ups for more challenge

Close grip push up (More Triceps involving variation)

Push ups on the knees for more support (Here diamond grip push ups targeting Triceps) Put something soft for your knees if hard surface

Dips Control and focus on the Triceps not leaning too much forward or letting elbows flare out

Bench Dips

3. Squats, Lunges, Calf Raises etc (Legs/Glutes...)

Squats

Walking Lunges Keeping torso upright & long but controlled steps with knees directly above the ankle when lowering

Variation: Stationary Lunges Preferable when at home or having limited space

Stepping Lunges, another variation (One leg sets or alternating during same set)

Step ups / High steps Working one leg at a time Pick a very high step for greater challenge

Calf raises Both legs or one at a time for more challenge

4. Pike / Shoulder Push ups, High Rows (Shoulders...)

Pike push ups / Shoulder push ups More vertical position compared to the standard push up

Feet elevated for more challenge

And the more elevation the closer to the HSPU (Handstand push ups)

High row variation Keeping elbows "high" focusing on the rear delts

More challenge when working with a more horizontal position

5. Crunches/Sit-ups, Leg/Knee raises, Plank (Abs, Core...)

Crunches Contracting the abs as shoulders leave but lower back still in full contact with the ground trying to keep it pressed and flattened while crunching

Sit-ups Longer motion and more involvement lower back fully leaves the ground compared to the crunch. If needed, Keep your feet under something to hold them down giving extra support.

Elbow Plank Elbows right under shoulders and Trying to keep body in a straight line from feet to head

Hanging knee raises

Knee raises alternative using dip bars

If knee raises are too easy Hanging leg raises will be more challenging

Example Routines Generally: Train at a level where you can manage many reps with a good technique and form. Step by step. - Set rest (and rest between exercises) example 30s-3 minutes and what you feel is well balanced for you to perform desired sets and reps with good form. Also depending on what kind of workout and what intensity that's desired of course. - Always start simple and THEN step things up. (Changing sets/reps, rest, intensity/supersets etc.)

Example Routine (Full body- Basic) Do alternatives/adjust for elevation/angle if needed -> Inverted Rows: 15-20 reps / 3-5 sets -> Standard Push ups: 15-20 reps / 2-3 sets & if desired add another dip / push up variation for Triceps. -> Squats: 15-20 reps / 2-3 sets -> Lunges: 10 reps EACH leg / 2-3 sets -> Calf raises: 15-20 reps or one leg 10 reps / 2-3 sets -> Pike Push ups: 10-20 reps / 2-3 sets -> High Rows: 10-15 reps / 2-3 sets -> Knee raises and/or crunches: 10-15 reps / 2-3 sets -> Plank: One/a couple of sets holding as long as possible until a good form/straigt body line can't be maintained

Alternative Workouts: Pick some exercises that you can manage and decide a set amount for each. Do max reps in each one but stop when you feel you burn out or are losing the form. or Pick exercises and decide a total rep amount for each one (for example 50 reps). Go for max reps each set (with proper form) and as many sets as needed to reach the goal of total reps.

Example - more challenging Routine: -> Pull ups max reps 5 sets -> Squats 20 reps superset with Lunges 10 reps each leg / 5 sets. -> Calf raises, one leg at a time - 15 reps / 3 sets -> Decline push ups, max reps / 3 sets -> Dips / Close grip / Diamond grip push ups 3 sets max reps -> Hanging Knee raises / Hanging leg raises superset with crunches 5-15 reps / 3-5 sets -> Pike / Shoulder Push ups (high elevation) max reps / 3-5 sets