So, have you stumbled upon this article accidentally and are wondering what calisthenics training is, or are you looking into starting a routine and setting some fitness goals? Whatever the reason – in this article, you will find out about everything that you need to know about calisthenics training, so, buckle up, and hopefully, by the end of the article, you will feel inspired enough to go out and try it out!
What is Calisthenics?
First things first – before even starting to talk about routines and workout plans, let’s get more familiar with what does this term, calisthenics, even mean. Calisthenics sounds like a pretty mouthful word, right? The thing is, it really isn’t all that complicated, and the word originates from the Greek word “Kalos” which means beauty, combined with “Stenos” which means strength. Together, the logical sum leads to the beauty of strength.
If we try and put it into the modern meaning, calisthenics is mostly connected to any workout that is based on using one’s strength without any devices in order to achieve fitness. So, nowadays, it’s mostly known as the so-called street workout, which doesn’t involve any fancy equipment that you can find in the gym.
Why is it Any Different Than Hitting the Gym?
Well, the answer to this question has both philosophical, ideological even, as well as practical, physiological meaning. Firstly, when you rely on your body, weight, and strength alone – you have to be a lot more creative, as well as physically independent in order to achieve the results that you seek. But secondly, these types of workouts give you the possibility to operate based only on your body’s capability, which means that the exercises are automatically adapted to the skills and capabilities that you possess.
Differences When it Comes to Exercises
So, unlike in the gym, where you can overlook one muscle group and just focus on building up upper muscle, in calisthenics, it’s not really possible to do so. Why? Well, because the exercises in which you only use your body weight as well as props that are everyday objects, the probability is high that you will not be able to even do them if your strength isn’t associated with different muscle groups throughout your body. Don’t worry, it may sound vague now, but when we get to the actual exercises, you will, without a doubt, understand everything that has been mentioned so far.
What Equipment Do You Need in Order to Get Started?
The best thing when it comes to calisthenics is that you need no equipment whatsoever! The whole world is your gym, or the playground – depends on how you look at it. Since calisthenics training is regularly called a street workout, if you think about calisthenics equipment, you can easily deduct that you will mostly be using pretty basic things that, if you can’t find in everyday objects that surround you, you can easily and quite cheaply purchase online. So – no fancy equipment, just you, your body weight, and your surroundings, no matter where you are.
Getting Into Calisthenics
If you are a beginner, it’s really important for you to understand the pace that is necessary for you to have in order to be as efficient as possible without hurting yourself. The best way to explain this is by comparing it to the scenario in which one starts training at a gym. So, when you first walk into a gym, you can’t possibly expect to immediately start benching 100kg, not only you wouldn’t be able to achieve that, but you can easily get hurt.
Well, it’s pretty much the exact same with calisthenics, so leave the muscle-ups to more experienced practitioners, for now, and start with something that is going to get you there as fast as possible, depending on where you are starting from.
Health Risks That You Should Avoid
When it comes to street training, it’s really important to focus on preventing injuries – and proper training is going to prevent injuries, not cause them. So, how can you do this?
The Methodology is Important!
Well, the first and the most important thing is to have a proper methodology when it comes to your routine, which we are going to introduce in the segments of this article that follow. You can’t just start aimlessly doing push-ups and chin-ups until you can’t even raise your hands, it leads to nothing more but exhaustion and potential injuries.
Your Routine Should Be Adapted to Your Current Possibilities
What do we mean by this is that you really need to meditate on where you are with your capabilities before approaching any workout routine. So, be realistic with yourself – if there is something that you can’t achieve at the moment, don’t try and skip levels, it isn’t efficient and you will only find yourself self deprecated since you aren’t able to achieve the goals that you have set.
Also, it’s far more efficient for you to do exercises that are easier and more basic but doing them regularly than doing an extremely tough routine once a week. That being said, let’s proceed with the importance of pacing yourself.
How to Pace Yourself Correctly
When it comes to pretty much any workout, or any activity actually, it’s extremely important to be aware of how much you are able to do and at which pace in order to be as efficient as possible. Instead, you will just end up burned out, and in that case, the probability is high that the road to your set goal will just be elongated since you are going to need time to gather strength in order to continue working on it. But, how can you achieve this?
First and foremost, have a routine written down, and follow it as it is written! Basically, if you don’t write it down and leave it to intuition and how keen you are to work out, you will probably end up compromising the workout for something else if you don’t feel like it. On the other hand – this will also keep you from doing more than you really need to do since you know that in order to reach your goal, you have a routine to follow, and overworking isn’t going to help you long term.
Before and After Workout Activities and Their Importance
Many people tend to overlook the importance of activities that lead up to the workout itself, as well as activities that follow. Even though they may seem like a waste of time, the truth is, they are there not only to boost the efficiency of your workout but also to keep you away from injuring yourself during the workout. So, let’s talk about what you need to do in order to do that.
Before the Workout
The first thing that needs to be done when it comes to the prevention of sore muscles, injuries, as well as getting the most out of the workout itself is to have a good buildup that leads to it. So, don’t get right into it, and be sure to have a good warm-up in order to get your blood circulation in your muscles going. This can be most easily done by running for about 10min as well as by having a good stretch beforehand.
After the Workout
Many people tend to overlook stretching after they have finished the workout, but it is extremely important to stretch because it’s a first step that leads to the regeneration of your body after the exhaustion caused by the hard work. By cooling down while stimulating your muscles with stretching, the release of lactic acid due to intense workout beforehand is broken, which further allows your muscles to recover and repair way faster.
Workout Routines for You to Try Out
Just like any other type of workout, calisthenic training has a few different levels. Depending on your physical activity and your needs, you can choose to start from the level that suits you best. That being said, no matter if you feel like a beginner, an intermediate, or a level pro athlete, we have a recipe for you for starting your calisthenic training journey.
Beginner Level
Whether you have not been a big fan of workouts so far, you have a certain health issue that requires you to take it slow, or you just want to start at a safer level, beginner level of calisthenics is for you. Don’t feel bad about this – everyone needs to begin somewhere, you are going to build up from here!
As we have already stressed before, what you must keep in mind when it comes to any type of workout, is that it’s important to warm up your body before the workout and to stretch afterward. Moreover, be sure to bring water so you don’t dehydrate and wear warm clothes in case it is cold outside. The possibility of injury is higher if your body is exposed to the cold.
Rope Jump
It might not seem like much, but you can benefit in many ways from rope jumps. This type of exercise is mostly good for getting your heart rate up, that is, it is a great cardio option! Depending on how you do it, whether you jump on both legs, or one leg or how fast you do it, you can activate your muscles more and make your heart work faster. The great thing about rope jumps is that you can completely adjust them to your abilities! Also, you must admit, they are quite fun!
Squats
A workout classic that can help you strengthen your glutes and your thighs. That is especially important if you like running as well because it creates a good support system for your body. From parallel to plie and single-leg squats, squats can activate every muscle in your legs.
Shoulder Width Chin-Ups
This one is a bit more demanding, but, once you get the hold of the technique, your upper body strength will surprise you!
Push-Ups
Push-ups are an amazing exercise for your arms, shoulders, back, and abs as well! If you find it hard to lean on your feet, you can start doing them by leaning on your knees. Then, when you feel strong enough, you can go the classic way. Make sure to have fun with it! Do different kinds of push-ups. Not only will it be more fun, but it will activate different types of muscles!
Knee Raises
Ever wondered what the best recipe for great abs is? Here it is! You don’t have to buy leg weights, your legs are the best weights! It might be hard to fight gravity at first, but, just remember that the results will be astonishing!
Dips on Chair
Dips on a chair or a bench in the park is a great way to make your triceps stronger and as well as your arms and your back in general. Unlike pulling weights in the gym, you rely on your own weight.
Workout Plan
Here is our suggestion for a workout plan. Of course, you should modify it if it feels too easy or too hard for you.
- One minute rope jumps
- 10 squats
- 6 shoulder width chin-ups
- 6 push-ups
- 10 knee raises
- 10 dips on chair
The best way to do this is to do 3 cycles, then rest for three minutes in between.
Intermediate Level
If you already work out at home, or at the gym, but you would like to work out outside instead, as well as take things a bit further than your usual routine – you should take a look at our suggestions!
Horizontal Jump
Horizontal jumps are an explosive exercise that can get your heart rate up, strengthen your legs and abs. Unlike classic squats, they activate your lower leg muscles a lot as well.
Jump Muscle Ups
This one represents a great “all in one” type of exercise. It activates both your lower body and upper core. When you do exercises such as this one, that is, the one that requires the usage of a poll, make sure it is dry so you don’t hurt yourself!
Australian Pull-Ups
A great way to work on your whole upper body strength is Australian pull-ups. This can be a good start if you want to do classic pull-ups.
Mountain Climbers
Mountain climbers are a great mix of cardio and strength workout for your entire body. These are the reasons why they are a part of many workout plans.
Pike Push-Ups
In addition to the general benefits of push-ups, pike push-ups also give you a great ab workout!
Workout Plan
- 15 horizontal jumps
- 5 jump muscle-ups
- 10 Australian pull-ups
- 1-minute mountain climbers
- 10 pike push-ups
Do these in 3 cycles, with 90 second rest periods.
Level PRO
This level doesn’t differ much from the previous ones – the only difference being that you should do more cycles with a greater number of each exercise. So, if you feel like the previous workout plans are a piece of cake, then try the level PRO workout plan we suggest in order to keep pushing forward!
- 30 horizontal jumps
- 15 jump muscle-ups
- 20 Australian pull-ups
- 3-minute mountain climbers
- 20 pike push-ups
- 30 squats
- 15 shoulder width chin-ups
- 30 knee raises
Do these in 3 cycles or more, whatever feels right specifically for you!
In the end, every workout routine heavily depends on your goals, preferences, as well as your capabilities. After finishing reading this article, you have gained enough knowledge so that you can start your calisthenics training journey, so, having everything in mind, go out there and try it for yourself!
