What Calisthenic Practice Skills Can You Do

Calisthenics exercises for beginners

The following article will tell you what calisthenics is and how to properly do the basic exercises. Do you already know calisthenics? Then jump straight to our calisthenics training plan. Alexander Lehnart, who is an ambitious calisthenics athlete himself, also supported us with helpful tips for you.

What is calisthenics?

Calisthenics is a sport in which you train your muscles with the help of self-weight exercises. You can do the calisthenics exercises either without aids or, for example, on

  • Pull-up bars
  • Ingots
  • Hang bars and
  • Wall bars.
  • Calisthenics has its origins in the street workout scene in New York. In the early 2000s, the sport became known through videos on the Internet in which scaffolding, street signs or benches were integrated into the training.

    Now almost every major city has Calisthenics parks with bars, bars and hanging bars. But also playgrounds or any objects that resemble one of the sports equipment are integrated into the training.

    Experienced calisthenics athletes become real acrobats by using elements from gymnastics, among other things. Look for yourself:

    What is the effect of calisthenics?

    In contrast to classic strength training, the calisthenics exercises stand out calm movements From the multiple muscle groups speak to. This will make the interaction all Muscles and joints promoted.

    You train them with calisthenics exercises

  • Maximum strength
  • Strength endurance
  • coordination
  • Body control
  • By exercising, you will achieve the following positive effects:

  • performance increase
  • Sports injury prevention
  • Stabilization of the postural muscles
  • Increase in everyday fitness
  • display

    Can I lose weight through calisthenics?

    Yes, you can. Alexander explains it like this: The more muscle mass you have, the higher the basal metabolic rate of the body. So you can lose weight very effectively with calisthenics.

    Where can I practice calisthenics

    The great advantage of calisthenics is that you can do the sport all over and at any time can perform. Either as

  • Home workout
  • in nature or
  • in special calisthenics parks.
  • Exercise equipment like the pull-up bar is not always necessary. With a home workout, you can also do the calisthenics exercises without aids. If you are out and about in nature, a branch can be used as a pull-up bar, for example, or you can use a playground as a training area.

    Attention: Always make sure that you do not endanger yourself or your fellow human beings if you do not use aids specifically designed for calisthenics training, such as branches or scaffolding.

    Calisthenics exercises for beginners

    As a beginner, you should start with the Basic exercises train until you can do this cleanly and in a controlled manner. Basic exercises include loud Alexander:

  • pushup
  • Squats
  • Pull-ups
  • Also, exercise progressive. This means: you can do an exercise without any problems, make the exercise more difficult with a new variation (for example one-handed push-ups) or increase the repetitions.

    In the following we explain the three basic exercises mentioned as well as three other exercises with which you can start your calisthenics training.

    3 calisthenics exercises without a training device

    You can do the following three self-weight exercises perfectly as a calisthenics home workout.

    Basic exercise: push-ups

  • Difficulty level: medium
  • Target muscles: large pectoral muscle
  • Supporting muscles: Triceps, anterior part of the deltoid, cartilaginous muscle, anterior saw muscle
  • Kneel down and place your hands on the floor a little more than shoulder width apart in front of your body. Your hands should be about chest level. Now stretch your legs out and stand on tiptoe. Lower your body in a controlled manner until your nose almost touches the floor. Then push yourself up again.

    Make sure that your head, torso and legs are always in a straight line. In addition, your arms should never be stretched out to protect your joints. Would you like your Protect your wrists, you can use special handles for push-ups.

    In the following video, Timo explains to you how to do the push-up correctly and how to use the handles.

    Tip for beginners: women's push-ups

    If you don't have enough strength in your arms, you can put your knees on the floor and bend your legs slightly.

    Basic exercise: squats

  • Difficulty level: light
  • Target muscles: four-headed hamstrings, hamstrings, gluteal muscles
  • Supporting muscles: Back extensor, three-headed adductor
  • Stand upright with your feet shoulder width apart. Extend your arms horizontally forward. Now slowly lower your buttocks and bend your knee joints until your thighs are parallel to the floor. Hold the position briefly and then push your upper body back up. Make sure that your knees are always behind your ankles.

    In the following video, Timo explains how to do the squat correctly.

    Planks

  • Difficulty level: medium
  • Muscles: entire body muscles, especially trunk, back, leg, hip and gluteal muscles as well as shoulder and chest.
  • display

    Place your forearms on the floor parallel to your body and align your elbows under your shoulders. You can place your hands flat on the floor or interlock them. As with push-ups, the entire body must form a straight line. Hold the position for either about a minute or as long as you can.

    In the following video, Raoul shows you which mistakes you should avoid when planking and exercises to improve your plank posture.

    3 calisthenics exercises with training equipment

    For the following exercises you will need the training equipment typical of calisthenics

  • Chin-up bar
  • Dip bar or ingot
  • 1. Basic exercise: pull-ups

  • Difficulty level: medium
  • Training device: (Chin-up) bar, branch
  • Target muscles: Broad back muscle, lower fibers of the hood muscle, large and small rhomboid muscles, large round muscle
  • Supporting muscles: Back extensors, biceps, arm flexors, upper arm spoke muscles
  • Hang from the bar with both arms and pull your body up until your chin comes over the bar. Then slowly lower the body back down.

    In the following video, Timo explains exactly how a pull-up is done correctly:

    Tip for beginners: learn to pull up

    Can't do a pull-up yet? No problem, the following exercises will help you get your first puff:
    1st exercise: Hang on to the pole for as long as you can.
    2nd exercise: Pull your shoulders up very slightly so that you raise and lower yourself slightly.
    3rd exercise: Hang a resistance band in the bar, stand with one foot or knee in the band and do your first pull-ups with support.
    4th exercise: Do horizontal pull-ups, for example under a bar or under the kitchen table:

    2. Dips

  • Difficulty level: medium
  • Training device: Dip bar or ingot
  • Target muscles: Triceps, cartilaginous muscle, anterior part of the deltoid, pectoralis major
  • Supporting muscles: long and short radial hand extensors, ulnar hand extensors, common finger extensors, little finger extensors
  • Use the neutral grip to push yourself up on the bars. You shouldn't straighten your elbows to protect your joints. Now you can either work your chest or your triceps:

    1st chest
    Put your chin on your chest, bend your legs back and lean your upper body forward. Lower yourself slowly and in a controlled manner until your upper arms are parallel to the floor. The elbows move to the side.

    2. Triceps
    Keep your upper body upright, look forward and stretch your legs straight down. Keep your elbows close to your body as you lower yourself in a controlled manner. The end of the downward movement is reached when the angle between your upper and lower arms is 90 degrees.

    Joe explains how to do a dip properly in the following video:

    3.Hanging leg raises

  • Difficulty level: medium
  • Training device: (Pull-up) bar
  • Target muscles: straight abdominal muscle, pyramidal muscle
  • Supporting muscles: oblique abdominal muscle
  • Hold on to the bar with both hands and raise your legs at a 45-degree angle. Lower your legs again in a controlled manner. If you already have strong abdominal muscles, you can raise your legs straight up. Make sure that you keep your legs together at all times.

    In the following video, Johannes explains everything you need to know to perform the hanging leg raises:

    Calisthenics training plan: for at home & in the park

    “Especially as a beginner, you make rapid progress and don't have to worry too much about a complicated training plan. The main thing: You start and stick with it ", advises Alexander. He therefore recommends you

  • A full body workout 2–3 times a week
  • Duration: 30–40 minutes
  • If you cannot yet perform the basic exercises properly, switch to the simpler variant, for example the women's push-up.

    display

    Book recommendation: Alexander recommends the book Training like in prison for beginners: The progressive full-body plan for muscles, strength and an iron will. "Even if the title sounds very martial, the book offers the best structured training plan I know."

    Warm up before training

    Important is that you do yourself before every workout Warm up for 5 to 10 minutes. In the following video Anne shows you which warm-up exercises you can do:

    Training plan for your calisthenics workout

    day 1

    • Warm up
    • pushup
      • Sentences: 2
      • Break between sets: 2 minutes
      • Repetitions: As many reps as you can cleanly do (to failure)
    • 3 minute break
    • Squats
      • Sentences: 2
      • Break between sets: 1 minute
      • Repetitions: As many reps as you can cleanly do (to failure)
    • 3 minute break
    • Pull-ups
      • Sentences: 2
      • Break between sets: 2 minutes
      • Repetitions: As many reps as you can cleanly do (to failure)
    • 3 minute break
    • Variation: leg raises on a slope
      • Sentences: 2
      • Break between sets: 2 minutes
      • Repetitions: As many reps as you can cleanly do (to failure)

    day 2

  • Break day
  • Day 3

    • Warm up
    • pushup
      • Sentences: 2
      • Break between sets: 2 minutes
      • Repetitions: As many reps as you can cleanly do (to failure)
    • 3 minute break
    • Squats
      • Sentences: 2
      • Break between sets: 1 minute
      • Repetitions: As many reps as you can cleanly do (to failure)
    • 3 minute break
    • Pull-ups
      • Sentences: 2
      • Break between sets: 2 minutes
      • Repetitions: As many reps as you can cleanly do (to failure)
    • Variation: plank
      • Sentences: 1
      • Repetitions: as long as you can do cleanly (to failure)

    Day 4

  • Break day
  • Day 5

    • Warm up
    • pushup
      • Sentences: 1
      • Repetitions: as long as you can do cleanly (to failure)
    • 3 minute break
    • Squats
      • Sentences: 2
      • Break between sets: 1 minute
      • Repetitions: As many reps as you can cleanly do (to failure)
    • 3 minute break
    • Pull-ups
      • Sentences: 2
      • Break between sets: 2 minutes
      • Repetitions: As many reps as you can cleanly do (to failure)
    • 3 minute break
    • Variation: leg raises on a slope
      • Sentences: 2
      • Break between sets: 2 minutes
      • Repetitions: As many reps as you can cleanly do (to failure)

    Day 6 and 7

  • Break days
  • You can use the training plan for several weeks repeat until you 15 to 20 repetitions of the basic exercises without any problems.

    Tip: The Variation exercises can you swap it for other exercises at will, depending on whether you have exercise equipment available.

    You can either take a screenshot of our calisthenics training plan or download it for free.

    If you want, you can combine calisthenics training with endurance units. Alexander points out, however, that you will not get better in endurance training through calisthenics, nor that endurance training will help calisthenics training. However, if good endurance is important to you, you can go jogging before doing the exercises, for example. Check out the articles below for helpful tips on running

  • Learn to jog - running training for beginners with supportive exercises
  • Interval training running: This is how you, as a beginner, build up the training correctly
  • If you are still looking for a suitable sports outfit for your endurance training, we recommend you take a look at our online shop. There you can also individually design our high-quality sportswear in our 3D configurator.

    We wish you a lot of fun and success with your training!

    display

    Photo credits: Cover picture: Cover picture: Geber86 / iStock, picture 1: Georgijevic / iStock, picture 2: SrdjanPav / iStock.