Calisthenics workout for Strength Build
What Is Calisthenics
Before starting you need to know that what is calisthenics. Calisthenics is a form of exercise that uses bodyweight movements to build strength, flexibility, and endurance. It is a great way to improve your fitness level without the need for expensive equipment or a gym membership. In this article, we will guide you on how to build calisthenics strength and provide you with a best calisthenics workout routine to get you started.
Set Clear Goals
Before you begin your calisthenics journey, it’s important to set clear goals. Determine what you want to achieve through calisthenics, whether it’s building strength, losing weight, or improving overall fitness. Setting specific and measurable goals will help you stay motivated and track your progress.
Calisthenics workout Routine for Build Strength
Warm-Up (5-10 minutes)
Before starting any workout or exercise, it’s compulsory to warm up your body to prevent injury. Spend 5-10 minutes warming up with dynamic stretches and light cardio exercises. Especially for calisthenics, where you perform with your body weight for resistance. A proper warm-up routine prepares your body for exercise and skills and reduces the risk of injury.
Here Is Some Streching Exercises you can do
1. Cross-Body Shoulder Stretch
How to do it: Bring your arm across your body at shoulder height. Use your another arm to gently pull your 1st arm closer to your chest.
2. Wrist Flexor Stretch
How to do it: Extend one arm in front of you with your palm facing Down. Use your other hand to gently pull back on the fingers of the extended hand.
3. Standing Quad Stretch
How to do it: Stand on one leg and grab the ankle of the opposite leg, pulling it toward your glutes. Keep your knees close together and push your hips slightly forward.
4. Hamstring Stretch
How to do it: Sit on the ground with one leg extended and the other bent and the foot is against the inner thigh of the extended leg. Touch your hands to your toes of the extended leg.
For More Streching Exercise and Routine
15 Min Full Body Streching Routine at Home
5 Basic Exercises for calisthenics workout
So, This is the 5 Basic exercises for build strength for calisthenics skills. In this routine and program start with basic and min reps after master in it you can increase reps and difficulty of exercises or change variations.
1. Push-Ups
Perform:- 10-12 Reps with 3 Sets (12×3)
Change:- If you Can’t do simple push-up start with knee push-up or Wall Push-ups
How to do it:- Start in a plank position with hands shoulder-width apart. shoulder and hand in align. Lower your body until your chest nearly touches the ground, then push back up.
2. Dips
Perform:- 10-12 Reps with 3 Sets (12×3)
Change:- If you Can’t do simple Dips start with Bench Dips or Chair Dips
How to do it:- Grip the bars with your palms facing inward, lower your body by bending your elbows while keeping them close to your sides, then push back up to the starting position.
3. Pull Up
Perform:- 10-12 Reps with 3 Sets (12×3)
Change:- If you Can’t do simple Pull-up start with Australian Pull up or Inverted Rows also you can do with help of resistance band
How to do it: Grip the bar with your palms facing away, hang with arms, activate your core, and pull your body up until your chin touch to or above the bar, then lower yourself back down.
4. Plank
Perform:- 30-40sec. with 3 Sets (12×3)
Change:- If you Can’t do Plank start with Knee Plank or Side Plank
How to do it: Position your body in a straight line, resting on your forearms and toes, activate your core, and keeping your elbows directly under your shoulders.
5. Squats
Perform:- 12-15 Reps with 3 Sets (12×3)
Change:- If you Can’t do Squats start with Chair Squats or Wall Sits
How to do it: Stand with feet shoulder-width apart. Lower your body into a squat, chest up and knees behind your toes. Return to standing.
Conclusion:
In this calisthenics workout plan is best way to build flexibility, balance and basic strength with limited equipment’s like pull-up bar, dips bar and your bodyweight , also you can effectively develop your muscles while improving your endurance. Remember to focus on proper form, and track your progress. With consistency and dedication, you’ll see improvements in your strength and fitness levels over time. Enjoy & Start your Calisthenics Journey with Caliathlete
Tips
- Focus on Right form. It’s better to do fewer reps correctly better than wrong position or form.
- Focus on Basic Start don’t go with advance skills.
- After Reach max reps of Level increase the number of repetitions or sets as you get stronger.
