Calisthenics Exercises involve using your bodyweight to build strength and physique. With minimal equipment required, calisthenics exercises are easy to perform at home.

This article provides a complete calisthenics workout you can do without any fitness machines or weights to increase muscle mass, boost conditioning and get fit.

Benefits of Calisthenics Exercises Training

Bodyweight workouts deliver results with several advantages:

• Convenient – No gym or equipment needed. Easy to do anywhere.
• Functional strength – Own body resistance develops useful, adaptable strength.
• Muscle building – Properly progressed moves can build muscle as well as any weights.
• Cardiovascular – Active routines keep heart rate up for cardio benefits.
• Low impact – Less stress on joints than running/weights.
• No cost – Completely free to work out using just your body.
• Body control – Improves balance, mobility and mind-muscle connection.

Commit to a regular calisthenics workout routine to gain strength, muscle and cardiovascular endurance.

Sample Bodyweight Workout Routine

Here is full calisthenics exercises to alternate between:

Workout A

Warm Up – Jog in place 1 minute Arm Circles – 10 reps forward & backward Wall Push Ups – 10 reps

Main Circuit:

1A) Squats – 15 reps
1B) Push Ups – 10 reps

2A) Lunges – 10 reps each leg 2B) Chin Ups – 5 reps

3A) Split Squats – 10 reps each leg
3B) Dips – 10 reps

4A) Side Lunges – 10 reps each leg 4B) Plank – 30 seconds

Cool Down – Light jog 1 minute Quad Stretch – 15 seconds each leg Shoulder Stretch – 10 seconds each arm

Workout B

Warm Up – Jumping jacks 1 minute Torso Twists – 10 reps each side Glute Bridges – 15 reps

Main Circuit:

1A) Push Ups – 12 reps
1B) Squat Jumps – 10 reps

2A) Pull Ups – 5 reps 2B) Mountain Climbers – 15 reps

3A) Dips – 12 reps 3B) Burpees – 10 reps

4A) Plank – 45 seconds 4B) Jumping Lunges – 10 reps each leg

Cool Down – March in place 1 minute Hamstring Stretch – 15 seconds each leg Side Stretch – 10 seconds each side

Perform each circuit 2-4 times through, resting 1 minute between circuits. Do the workouts 2-3 days per week.

Beginner Modifications

If the exercises above are too challenging, here are some easier modifications:

• Standard push ups > Wall push ups > Incline push ups
• Pull ups > Australian pull ups
• Squats > Chair squats
• Dips > Bench dips
• Lunges > Stationary lunges
• Planks > Knee planks
• Reduce reps or rounds as needed

Calisthenics Exercise Progressions

To continue gaining strength over time, gradually progress the movements:

• Push ups – Elevate feet for decline push ups, wear a backpack for added resistance.
• Pull ups – Use resistance bands to assist, do slow negatives.
• Squats – Add pause squats, jump squats, pistol squats.
• Lunges – Add distances, jumping lunges, side lunges.
• Dips – Use benches of decreasing heights.
• Planks – Increase time held, add arm/leg lifts.
• Add harder variations like handstands, muscle-ups and one-arm push ups.

With calisthenics training, you control the difficulty by modifying leverage and stability to constantly challenge your muscles in new ways.

Conclusion

Calisthenics offers an extremely effective total body workout you can do anytime, anywhere without equipment. Follow a progressive bodyweight training routine to build noticeable strength and muscle definition over time.

Use modifications and exercise progressions to tailor the workouts to your current fitness level and goals. The possibilities are unlimited when you use your own body as a gym!