Callisthenics is bodyweight workouts that may be done at various levels of intensity. These exercises are great for beginners since they improve muscular flexibility, coordination, and total body strength and endurance. Aside from these benefits, callisthenics exercises enhance agility, and stimulate metabolism, resulting in faster weight reduction, and reduced stress on joints and bones. This minimises the possibility of muscular injuries that are otherwise prevalent in weight lifting.
The best thing is that callisthenics exercises require little equipment, making them an excellent kind of training for at-home activities. Here are a couple of callisthenics routines for beginners that are very effective.
Wall push-ups are a simple push-up variation suitable for beginners. It strengthens the arm and chest muscles as well as the upper body. This workout works the biceps, chest, lats, and core.
- Take at least three steps back from the wall and place your palms flat on it.
- Maintain shoulder spacing between your hands and lean on the wall by bending your elbows.
- Continue to lean on it until your chest is almost touching the wall.
- Return to your starting position and repeat the exercise.
Jump lunges are another excellent callisthenics exercise for strengthening and conditioning the leg muscles. This activity also helps to enhance coordination and body balance, as well as burn calories and increase lower body muscular endurance. It’s fantastic for the calves, hamstrings, lower abs, glutes, and quads.
- Begin the exercise with your feet shoulder-width apart and your shoulders rolled down and back.
- Maintain a forward stare and a rising chest.
- Now, step forward with your right foot and lunge with your knees bent until your right thigh is parallel to the ground.
- Jump high and rest on the floor with your left leg in front and your right leg behind, making sure your knees do not extend over your heels.
- Lunge down again by bending your knees and repeating the technique, swapping legs and repeating.
Lunges to the side
Side lunges are a great workout for the whole lower body, especially your inner thighs. This exercise improves balance and lower-body strength while targeting the glutes, quadriceps, hip flexors, and hamstrings. Stand tall with your feet shoulder-width apart and your hands together.
- Maintain an open chest and rolled back shoulders.
- With your left leg, take one step to the left, bend your knee, and gently drop your body to the left.
- Make sure your hips are pulled out and your full weight is on your left leg while you do this.
- Now, press your body back to the starting position and repeat on the other side for a few sets.
Burpees are the ultimate callisthenics fat-burning exercise that engages the whole body. It is a cardio-strength combo workout that targets important lower and upper body muscles such as the glutes, quadriceps, hamstrings, chest, and core.
Begin the exercise by standing erect with your feet shoulder distance apart, arms at your sides, and weight on your heels.
- Push your buttocks back, bend your knees, and squat, placing your palms on the ground a bit wider than the width between your feet.
- Put your weight on your hands and simultaneously leap your feet back, landing on the balls of your feet and putting your body into a straight plank position.
- Allow your back to flex or sag, but keep it steady and upright at all times.
- Jump your feet forward towards your hands, then overhead while jumping into the air again.
Donkey kicks are an excellent workout for training the glutes and increasing lower-body muscular tone. It also aids in the development of upper body and core strength.
- Position yourself on all fours, with your elbows beneath your shoulders and your legs stretched behind you.
- Lift your left leg off the floor using your core muscles.
- Raise your left foot without extending your leg.
- Bring it back to the beginning and rev it up again. Rep a few times, then switch legs and repeat.
Calisthenics is an excellent method to keep your body active and healthy while also controlling your weight. However, executing these workouts without paying attention to your posture and technique might result in injury. As a result, as a beginner, you should concentrate on form rather than reps to get the most out of each exercise.