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Calisthenics For Beginners: A Complete Calisthenics Workout

Jese Leos
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Published in Calisthenics: Calisthenics For Beginners Calisthenics Calisthenics Workout Complete Calisthenics (Calisthenics For Beginners Calisthenics How To Build Muscle Body Weight Training)
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Are you tired of the same old gym routine? Do you want to try something new that will challenge your body and mind? Look no further than calisthenics! Calisthenics is a form of exercise that uses only your body weight to build strength and improve fitness. It is a great way to get in shape and to have fun while doing so. In this article, we will explore the basics of calisthenics for beginners and provide you with a complete calisthenics workout plan.

What is Calisthenics?

Calisthenics, also known as bodyweight training, is a form of exercise that involves using movements such as pushing, pulling, bending, jumping, and swinging to work your muscles. Unlike weightlifting, calisthenics requires little to no equipment, making it accessible to everyone. The beauty of calisthenics lies in its simplicity and versatility; you can do it anywhere, anytime, and at any fitness level.

Why Should You Try Calisthenics?

There are numerous benefits to incorporating calisthenics into your fitness routine. Firstly, it helps improve overall strength and builds lean muscle mass. By using your body weight as resistance, you can target specific muscle groups and develop functional strength that translates to everyday activities. Calisthenics also improves flexibility, coordination, and balance as many exercises require a full range of motion and engage multiple muscle groups simultaneously.

Calisthenics: Calisthenics for beginners calisthenics calisthenics workout complete calisthenics (Calisthenics for beginners Calisthenics how to build muscle body weight training)
Calisthenics: Calisthenics for beginners, calisthenics books, calisthenics workout, complete calisthenics (Calisthenics for beginners, Calisthenics books, ... how to build muscle, body weight training)
by Eliel Roshveder(Kindle Edition)

4.5 out of 5

Language : English
File size : 2201 KB
Text-to-Speech : Enabled
Screen Reader : Supported
Enhanced typesetting : Enabled
Word Wise : Enabled
Print length : 42 pages
Lending : Enabled

Secondly, calisthenics provides an excellent cardiovascular workout. Moves like burpees, jumping jacks, and mountain climbers get your heart rate up, improving endurance and burning calories. You'll be surprised at how quickly you break a sweat while performing calisthenics exercises!

Moreover, calisthenics is a highly versatile form of exercise that can be adjusted to suit any fitness level. Whether you're a complete beginner or an experienced athlete, there are progressions and regressions for each exercise to ensure that you are always challenged. You can easily adjust the intensity by increasing or decreasing the number of repetitions, modifying the range of motion, or trying more advanced variations.

Calisthenics Workout for Beginners

Now that you understand the benefits of calisthenics, let's dive into a complete workout routine designed specifically for beginners. This workout targets all major muscle groups and helps you build a solid foundation of strength and fitness. Remember to warm up before starting any workout, and if you have any pre-existing medical conditions, consult with a healthcare professional before beginning a new exercise regimen.

1. Push-Ups

Push Ups Exercise For Chest And Arm Strength Calisthenics: Calisthenics For Beginners Calisthenics Calisthenics Workout Complete Calisthenics (Calisthenics For Beginners Calisthenics How To Build Muscle Body Weight Training)

Begin by assuming a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body until your chest almost touches the ground and then push yourself back up to the starting position. Start with 3 sets of 10 repetitions, and gradually increase the number of sets and reps as you progress.

2. Bodyweight Squats

Bodyweight Squats For Leg Strength Calisthenics: Calisthenics For Beginners Calisthenics Calisthenics Workout Complete Calisthenics (Calisthenics For Beginners Calisthenics How To Build Muscle Body Weight Training)

Stand with your feet shoulder-width apart, toes pointed slightly outward. Lower your body by bending your knees and pushing your hips back, as if sitting into an imaginary chair. Keep your chest up and your weight on your heels. Return to the starting position by driving through your heels and extending your legs. Aim for 3 sets of 12 repetitions, focusing on proper form and range of motion.

3. Plank

Plank Exercise For Core Stability Calisthenics: Calisthenics For Beginners Calisthenics Calisthenics Workout Complete Calisthenics (Calisthenics For Beginners Calisthenics How To Build Muscle Body Weight Training)

Lie face down with your forearms flat on the ground and elbows positioned directly below your shoulders. Raise your body off the ground, creating a straight line from your head to your heels. Engage your core muscles, squeeze your glutes, and hold this position for as long as possible. Start with 3 sets of 30-second holds and work your way up to longer durations.

4. Lunges

Lunges For Leg Strengthening Calisthenics: Calisthenics For Beginners Calisthenics Calisthenics Workout Complete Calisthenics (Calisthenics For Beginners Calisthenics How To Build Muscle Body Weight Training)

Start by standing tall with your feet hip-width apart. Take a step forward with your right foot, lowering your body until both knees are at 90-degree angles. Push off your front foot to return to the starting position, and repeat on the opposite side. Aim for 3 sets of 10 lunges per leg, maintaining proper form throughout.

5. Mountain Climbers

Mountain Climbers For Full Body Engagement Calisthenics: Calisthenics For Beginners Calisthenics Calisthenics Workout Complete Calisthenics (Calisthenics For Beginners Calisthenics How To Build Muscle Body Weight Training)

Begin in a push-up position with your arms straight. Bring your right knee toward your chest, then quickly switch legs, bringing your left knee toward your chest while extending your right leg back. Continue alternating legs in a running motion, keeping your core engaged and your back flat. Start with 3 sets of 20 repetitions, gradually increasing the speed and intensity.

6. Pull-Ups (Assisted if Necessary)

Assisted Pull Ups For Upper Body Strength Calisthenics: Calisthenics For Beginners Calisthenics Calisthenics Workout Complete Calisthenics (Calisthenics For Beginners Calisthenics How To Build Muscle Body Weight Training)

Find an overhead bar or use a resistance band attached to a sturdy anchor. Grab the bar with an overhand grip slightly wider than shoulder-width apart. Hang with your arms fully extended, engage your back muscles, and pull your body up until your chin clears the bar. Slowly lower yourself back down to the starting position. If you're unable to perform a full pull-up, use a resistance band or have a workout partner assist you. Aim for 3 sets of 8-10 repetitions, gradually reducing assistance as you progress.

Calisthenics is an exciting and effective way to exercise, especially for beginners. With its versatility, accessibility, and numerous benefits, calisthenics offers a complete workout for your entire body. By following this beginner's calisthenics routine and gradually increasing the intensity, you'll see improvements in strength, endurance, and overall fitness. Remember to stay consistent, listen to your body, and enjoy the process. Get ready to transform yourself with the power of calisthenics!

Calisthenics: Calisthenics for beginners calisthenics calisthenics workout complete calisthenics (Calisthenics for beginners Calisthenics how to build muscle body weight training)
Calisthenics: Calisthenics for beginners, calisthenics books, calisthenics workout, complete calisthenics (Calisthenics for beginners, Calisthenics books, ... how to build muscle, body weight training)
by Eliel Roshveder(Kindle Edition)

4.5 out of 5

Language : English
File size : 2201 KB
Text-to-Speech : Enabled
Screen Reader : Supported
Enhanced typesetting : Enabled
Word Wise : Enabled
Print length : 42 pages
Lending : Enabled

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From the book:
Calisthenics is a form of strength training, which uses the person鈥檚 bodyweight as resistance, with the goal of increasing body strength, balance, coordination and flexibility. Its training consists of various rhythmical exercises such as push-ups, pull-up, lunges, dips, etc. You can practice it with or without equipment and you can do it almost anywhere.


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