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how to train your entire body with calisthenics (even if you are a
beginner),
the best exercises to include in your workout to master your body
weight, and
simple calisthenics progressions to keep your workouts
challenging
Let’s get started.
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Okay, let’s get started.
What Is A Calisthenics
Workout?
A calisthenics workout is a form of exercise that uses your own body weight as
resistance.
In many ways, it is very similar to traditional gym workouts that involve free
weights. The only difference is that you have to learn how to use your body
weight to create different levels of intensity for each muscle group.
The first thing you need to know is how to train all the major muscle groups
using just bodyweight movements.
The great thing is, you can find numerous progressions or regressions to all of
the major calisthenic exercises.
In general, there are three broad types of calisthenics moves. They are:
The most basic exercise example is the push up. As underwhelming as this
exercise may sound, there are dozens of ways to add complexity and varying
levels of difficulty to this movement.
More on that later.
Specifically, the rhomboids, the lats, the trapezius, the posterior shoulders,
and the biceps. The major caveat is that calisthenic pulling exercises need
some sort of equipment such as a pull-up bar or gymnastic rings.
The most basic exercise example of this movement is the pull-up or
the bodyweight row.
These movements involve different kinds of squats, lunges, and hip extension
exercises to strengthen the quadriceps, hamstrings, and gluteal muscles.
The major disadvantage of pure bodyweight leg exercises is that you will
eventually outgrow them. Your legs are extremely powerful, and your
bodyweight simply won’t provide enough resistance to continuously stimulate
them.
With that said, if you can do pistol squats (one of the more advanced leg
exercises), your legs are pretty strong.