The 10 Best Calisthenics Exercises to Replace the Gym

doing exercise that are functional and impressive?

So you will be able to master your own body weight.

Then this video is for you.

What's up, guys?

Is Yannick here from Calisthenics Family.

In this video,

I'll show you

which you can do

These exercise will make you

All these exercise can also be found

in our Calisthenics Family workout app,

which you can download for free.

So make sure to check that out.

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and leave a comment if this video is helpful,

and make sure to watch the video

all the way to the end for our weekly equipment giveaway.

Let's get started, guys.

First up, as one of the most iconic

and well-known body weight exercises.

This exercise can be

a great replacement for the bench press.

Pushups target the same muscle groups

as the bench press, including the chest,

the shoulders, and the triceps.

They can also be modified to increase

or decrease the level of difficulty

based on your fitness level and goals.

You can do incline push ups to make the exercise easier

or decline push ups or push ups with paused reps

to make the exercise more challenging.

Additionally, you can try performing

push ups with different hand placements

such as wide or narrow hand positions

to target different areas of the chest,

the shoulders and the triceps.

the second exercise is the Pike push up.

this exercise can replace

the overhead dumbbell press or military press,

since it also targets

the shoulders, triceps and upper chest.

You can modify the intensity of the exercise

by adding an elevated surface for your feet or your hands,

or you can make it harder by leaning forward even more.

The third exercise is the pull up.

The gym exercise that can be replaced

by this are

The pull downs.

There are several benefits of doing pull ups

instead of pull downs,

such as the fact that pull ups are a more natural movement.

It strengthens the grip of forearms more.

You train your core muscles better

And it is easier to scale the difficulty

by doing assisted, weighted pullups, muscle ups

or doing different variations such as L-sit

pull ups or an archer pull ups.

the fourth exercise is the pistol squat.

This exercise can be a great alternative

to the barbell back squat since it targets

the same muscles such as the quadriceps,

hamstrings, glutes and core, and also has other

benefits such as improved balance and flexibility.

Another great benefit is that you can perform

this exercise anywhere you want

and increase its difficulty by adding

weights or making it harder to balance.

The fifth exercise is the bicep curl.

This exercise is a great

alternative exercise to target your biceps.

Instead of doing dumbbell bicep curls,

They both work

the same muscles as it is a similar motion.

However, with the bicep bar curl

you are using your body weight in combination

with the pulling force of

gravity to target your biceps instead of using weights.

the bicep

bar curl can be made harder by standing further

away from the bar and easier by standing

closer or even below the bar.

An extra tip for more contraction in

the bicep is by pushing your elbows upwards

once you are at the top

and the range of the motion of this exercise.

the sixth exercise is the Australian pull up.

This exercise can be a great replacement

for the barbell row

since it targets the same muscles

such as the upper and lower back,

the biceps and the forearms.

The Australian pull up offers

several benefits compared to the barbell row.

The first one is that

the Australian pull up requires minimal equipment

and can only be performed using a bar

It also mimics the natural pulling motion

of the barbell row which can translate to better

overall athleticism and functionality.

Finally, the Australian pull up reduces

strain on the lower back compared to the vertical

pulling motion of the barbell

The seventh exercise is the tricep bar extension.

This exercise will replace

the tricep extension with a cable.

Tricep extensions target the triceps, shoulders and chest.

It is a great alternative to the tricep cable extension

since you can perform them basically anywhere,

next to that.

This exercise is easily scalable in difficulty

taking a higher bar, if you want to make it easier

and taking a lower bar to make it harder.

And finally,

the tricep

extension also improve body control

since you have to control

your whole body throughout the movement,

which can improve athleticism and functional strength.

the eight exercise is the dragon flag hold

This exercise can replace

The cable crunch.

The Dragon flag hold is a challenging core

exercise that targets the rectus

abdomininis, obliques and hip flexors.

it has multiple benefits over the cable crunch.

For example, it uses minimal equipment

since you only need a bar or pole.

You can also

scale the difficulty easily by starting

in an upright position and make it harder

by going to a diagonal line

or eventually a horizontal position

or by making the exercise dynamic.

the ninth exercise the body weight Dip.

This exercise replace

the dip machine in the gym.

Doing bodyweight dips is much more effective and useful

since you not only train the chest, triceps and shoulders,

but you also build up the necessary

stability and control from the body to perform

this exercise, which activates more muscles.

Next to that bodyweight dips allows

for a greater range of motion than dips on a machine

which can help develop greater flexibility and mobility

in your upper body.

An argument can be made that bodyweight dips

are more difficult to perform than using this machine,

and some people are not able to perform

the bodyweight dips.

However, but choosing the right progressions

such as bench dips, assisted dips, or even negative dips,

you can easily overcome this challenge

and get all the benefits from bodyweight dips.

The 10th and final exercise is the false grip bar.

Hang.

This exercise is the ultimate

bodyweight exercise to improve your grip strength

and will be a great replacement

for the wrist roller exercise that you see gym people

normally do.

Both exercises are effective for developing grip strength

and forearm muscles.

However, a the false bar grip hang is particularly useful

for people who want to improve their grip strength

for pulling movements like pull ups and bodyweight rows.

The false grip bar hang also creates a greater engagement

for our muscles than the wrist roller exercise.

All right, guys, that's it. All right.

These are the only

I also made a three day full body workout

routine in our app based on this exercise

that I just explained that you can follow.

So if you want to get started in a complete way

with calisthenics, then

check out our Calisthenics family app.

This app has over 500 calisthenics exercises

and 40 plus different courses that can take you

You can start the program for free, so make sure

to download the app in a Google Play or app store

and give this a try.

So lastly, let's get into

one set of our calisthenics family resistance best

that you can use for exercises such as the assisted dip.

So

after publishing this video.

The winner will be announced in next week's video.

So this is what we gave away last video,

and the winner will appear right here.

Congrats.

So let us know in the comments which part of this video

helped you the most?

And we will see you in next week's video.

Peace out, guys.