If you’re looking for a workout routine that can be done anywhere with no equipment, calisthenics is the way to go. These exercises use your own bodyweight to build strength and tone muscles. Here are the top 10 calisthenics exercises:
1. Push-ups: Targets chest, triceps, and shoulders. Start in a plank position with hands shoulder-width apart. Lower body until chest is just above the ground, then push back up.
2. Squats: Works lower body, especially quadriceps, hamstrings, and glutes. Stand with feet shoulder-width apart, slowly lower body down as if sitting back into a chair, keeping knees aligned with toes and back straight.
3. Pull-ups: Builds upper body strength. Hang from a horizontal bar with palms facing away from you. Pull yourself up until chin is above the bar, then lower back down.
4. Dips: Targets triceps, chest, and shoulders. Use parallel bars or the edge of a sturdy chair. Lower body until elbows are at a 90-degree angle, then push back up.
5. Mountain climbers: Works core and increases heart rate. Start in push-up position, bring one knee towards chest, then quickly switch legs while keeping upper body stable.
6. Burpees: Full-body exercise combining strength training and cardiovascular exercise. Start standing, drop down into a push-up position, jump feet forward, stand up, then jump straight up with hands extended above head.
7. L-sits: Advanced exercise that requires upper body and core strength. Sit on ground with legs extended in front, hands beside hips. Lift body off ground, keeping legs straight and core engaged.
8. Handstand push-ups: Handstand push-ups are an advanced exercise that target your shoulders, triceps, and upper back. Start by kicking up into a vertical handstand against a wall, then lower your body until your head almost touches the ground, and push back up.
9. Pistol squats: Pistol squats are a challenging exercise for your lower body, particularly your quadriceps and glutes. Start by standing on one foot with your other leg extended in front of you. Slowly lower your body into a squat position, then push back up.
10. Wall sits: Wall sits are a great exercise for working your quadriceps, hamstrings, and calves. Start by leaning against a wall with your feet shoulder-width apart and your back flat against the wall. Slowly lower your body until your thighs are parallel to the ground, then hold this position.
Incorporating these 10 calisthenics exercises into your workout plan will help you build strength, tone your muscles, and improve your overall fitness level. Start with the exercises that match your current fitness level and gradually work your way up to the more advanced ones. Remember to always warm up before starting any exercise and listen to your body to avoid injuries. With consistency and dedication, you will see great results from your calisthenics workouts.
- Quick Summary
- What Are The Benefits Of Calisthenics
- Top 10 Calisthenics Exercises List
- Exercise 1 Bodyweight Squat
- Exercise 2 Pistol Squat
- Exercise 3 Lunges
- Exercise 4: Push-Ups
- Exercise 5: Pull-Ups/Chin-Ups
- Exercise 6 Burpees
- Exercise 7 Jump Squats
- Exercise 8: Plank
- Exercise 9 Dips
- Exercise 10 Mountain Climbers
- Should You Try Calisthenics Exercises Training
The 10 best calisthenics exercises are popular because they provide a challenging and effective workout that can be done anywhere.
If you want to build strength and improve your overall fitness, these exercises are a great way to challenge yourself and give your body a full workout.
Although there are many calisthenics exercises to choose from, these 10 have stood the test of time and are proven to deliver results.
One popular exercise is pull-ups, which primarily target the back and arms. It’s a great exercise to start with and can be modified to make it easier or more advanced.
Squats are another important calisthenics exercise that works the entire lower body and helps improve strength and flexibility.
Push-ups are another classic exercise that work the chest, shoulders, and triceps. They can be modified to target different muscle groups and can be used to build strength or endurance.
Burpees are a full-body exercise that combines a squat, push-up, and jump. They are a great way to get your heart rate up and work your muscles in a different way.
Lunges are another popular exercise that target the legs and glutes. They can be done in different directions and with different variations to keep challenging your muscles.
Another advanced variation of the squat is the pistol squat, which involves lowering yourself onto one leg and then standing back up. It requires a lot of balance and leg strength.
To get the most out of these exercises, it’s important to start with proper form and gradually increase the difficulty. Make sure to warm up before each workout and listen to your body to avoid injury.
What Are The Benefits Of Calisthenics
Calisthenics is a full-body workout that engages multiple muscles at once.
One of the main benefits of calisthenics is that it can be done with just your body weight and little to no equipment.
Some common calisthenics exercises include push-ups, squats, and pull-ups.
Calisthenics workouts can be easily modified to suit your fitness level.
Calisthenics also improve your cardiovascular fitness.
Many calisthenics exercises engage your core muscles to strengthen your abs and improve your posture.
Calisthenics exercises can be performed anywhere, anytime.
Overall, calisthenics is a versatile and effective form of exercise that can benefit people of all fitness levels.
Top 10 Calisthenics Exercises List
If you’re looking to tone your arms and build strength, calisthenics exercises are a great option. These bodyweight movements can give you a challenging workout without the need for any equipment. In this article, we’ll be going over the top 10 calisthenics exercises that target your arms and shoulders, as well as provide a full-body workout.
- Dips: Dips primarily target your triceps and shoulders. To perform dips, place your hands on parallel bars, keeping your elbows slightly bent. Lower your body by bending your elbows, then return to the starting position by extending your arms. Dips can be advanced by adding weight or performing them on gymnastic rings.
- Push-ups: Push-ups target your arms, shoulders, chest, and core. Start in a high plank position with your hands shoulder-width apart. Lower your body to the floor by bending your elbows, keeping your core engaged and your head in line with your body. Push back up to the starting position, fully extending your arms. To make push-ups more challenging, you can elevate your feet or use a narrow hand placement.
- Pull-ups: Pull-ups target your back, biceps, and shoulders. Hang from a bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. Pull your body up towards the bar, keeping your core engaged and your shoulders down. Lower your body back down to the starting position with control. If you’re unable to perform a full pull-up, you can use a resistance band or perform assisted pull-ups on a machine.
- Mountain climbers: Mountain climbers target your arms, shoulders, and core. Start in a high plank position with your hands shoulder-width apart. Drive one knee towards your chest, then quickly switch legs, as if you’re running in place. Keep your core engaged and your upper body stable throughout the movement. To make mountain climbers more challenging, you can increase the speed or elevate your hands on a step or box.
- Burpees: Burpees are a full-body exercise that primarily target your arms, shoulders, and chest. Start by standing with your feet hip-width apart. Squat down and place your hands on the floor in front of you. Jump your feet back into a high plank position, then lower your chest to the floor by bending your elbows. Push back up to the plank position, then jump your feet back towards your hands. From the squat position, jump up explosively, reaching your arms overhead. Repeat for the desired number of repetitions.
- Plank: The plank is a great exercise for your core, arms, and shoulders. Start in a high plank position, with your hands directly under your shoulders. Keep your core engaged and your body in a straight line from head to toe. Hold this position for as long as you can, making sure to keep your hips level.
- Handstand push-ups: Handstand push-ups are an advanced exercise that target your shoulders and triceps. Start by kicking up into a handstand against a wall or with assistance. Lower your body by bending your elbows, then push back up. If you can’t do handstand push-ups yet, try handstand holds or pike push-ups instead.
- Leg raises: Leg raises work your lower abs and hip flexors, and also engage your arms and shoulders. Lie on your back with your legs straight and your hands by your sides. Lift your legs up until they’re perpendicular to the floor, then lower them back down without touching the floor. For a challenge, use a bar or dip station to do hanging leg raises.
- Superman holds: Superman holds target your back, and also engage your arms and shoulders. Lie face down on the floor with your arms extended in front of you. Lift your arms, chest, and legs off the floor, squeezing your glutes and upper back. Hold this position as long as you can, then lower down. For more challenge, use ankle weights or hold a light weight in your hands.
- Side plank: Side planks mainly target your obliques, but also engage your arms and shoulders. Lie on your side with your forearm on the floor, elbow directly under your shoulder. Lift your hips off the floor, forming a straight line from head to feet. Hold this position as long as you can, then switch sides. To make it harder, lift your top leg or add a leg lift.
Exercise 1 Bodyweight Squat
The bodyweight squat is a simple and effective exercise that targets multiple muscle groups. It is a staple in any calisthenics workout routine and requires only your own bodyweight.
To perform a bodyweight squat, stand with your feet shoulder-width apart. This starting position allows for proper range of motion and stability.
Lower your body down as if you are sitting back into a chair, keeping your weight on your heels and your chest up. Maintain a vertical position to engage the correct muscles and prevent injury.
Go as low as you can without compromising form, aiming for your thighs to be parallel to the ground. Push through your heels to raise yourself back up, engaging your legs, glutes, and core for extra strength. Keep your arms extended or use them for balance.
Bodyweight squats build strength in your lower body, toning your thighs, hips, and glutes. They also engage your core and biceps.
You can incorporate bodyweight squats into your workouts by starting with 10-12 repetitions and increasing as you progress. You can also combine squats with other exercises for a more comprehensive workout.
The bodyweight squat is a versatile exercise that can be done anywhere without equipment. It is suitable for beginners and advanced athletes alike.
Exercise 2 Pistol Squat
The pistol squat is an impressive exercise that targets the lower body muscles, including the quadriceps and glutes. It also engages the core, triceps, and deltoids. This exercise is popular among calisthenics enthusiasts due to its requirement of strength and balance.
To perform a pistol squat, start by standing with feet shoulder-width apart and hands extended for balance. Lift one foot off the floor and extend it in front of you. Slowly lower yourself into a squat position while keeping the raised foot extended. Keep your torso upright and head neutral.
You can extend your arms in front of you for extra balance. Push through your heel to return to the starting position. Keep your knee in line with your toes and avoid collapsing it inward.
The pistol squat is advanced and requires mobility and strength. If you’re not ready, start with a modified version by elevating your back leg on a step or bench. Gradually lower the height until you can perform a pistol squat without assistance.
Pistol squats have many benefits, including targeting multiple muscle groups, improving balance, flexibility, and overall lower body strength. They can also increase metabolism and burn calories after your workout.
Exercise 3 Lunges
Lunges are a great exercise for targeting the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. They also engage the core and help improve balance and stability. Lunges can be done with just your bodyweight or you can add resistance to make them more challenging and promote muscle growth.
To do a lunge, start by standing tall with your feet hip-width apart. Take a step forward with one foot, keeping your spine straight and your core tight. Bend both knees and lower your body until your back knee is just above the ground. Make sure to keep your front knee in line with your ankle.
Throughout the movement, keep your weight centered and avoid leaning too far forward or backward. You can use your hands for balance or keep them on your hips or extended in front of you. It’s important to stay as upright as possible and avoid rounding your back.
A variation of lunges that targets the glutes and hamstrings even more is the walking lunge. Instead of stepping back to the starting position, you continue moving forward, alternating legs with each step. This variation is more challenging and requires better coordination and balance.
Lunges can be incorporated into your workouts in different ways. They can be part of a lower body circuit, done in supersets with other lower body exercises, or as a standalone exercise. You can also combine them with upper body exercises, like push-ups or pull-ups, for a full-body workout.
When doing lunges, make sure to focus on proper form and technique. Keep your chest up, shoulders back, and core engaged throughout the movement. Avoid letting your knees collapse inward or go past your toes.
For beginners, it’s best to start with bodyweight lunges before adding resistance. As you get more comfortable and proficient, you can gradually increase the weight or try more advanced variations, like jump lunges or Bulgarian split squats.
In summary, lunges are a highly effective exercise for targeting the lower body and improving overall strength and stability. They can be adjusted to suit different fitness levels and goals. Whether you’re a beginner or an advanced athlete, lunges should be included in your workout routine for optimal results.
Exercise 4: Push-Ups
Push-ups are a popular exercise that work multiple muscle groups and require no equipment. They are great for building upper body strength, particularly in the chest, shoulders, and triceps.
To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Keep your core engaged and your body in a straight line. Lower your body by bending your elbows, keeping them at a 45-degree angle. Push back up to the starting position and repeat for the desired number of reps.
Push-ups can be modified for different fitness levels. Beginners can do push-ups with knees on the ground, while advanced exercisers can elevate their feet. Varying hand positioning can target different muscles.
Consistently performing push-ups and maintaining a proper diet can lead to significant muscle growth. They engage multiple muscle groups and involve multiple joints, increasing overall strength and muscle mass.
Push-ups also improve upper body strength and endurance, stability, and coordination. They can be incorporated into a full-body workout or done alone. Adding variations like incline or decline push-ups can challenge muscles and prevent plateaus.
To maximize your push-ups, maintain proper form by engaging your core, keeping your back straight, and tucking in your chin. Focus on controlled movements and avoid using momentum.
Push-ups can be challenging, but with practice and consistency, you can increase strength and endurance. Gradually increase reps or sets over time and include push-ups regularly to see improvements in upper body strength and overall fitness.
Exercise 5: Pull-Ups/Chin-Ups
Pull-ups and chin-ups are popular calisthenics exercises that target the upper body, including the back, biceps, and shoulders. They are bodyweight movements that require you to use your own strength to pull your body up towards a bar or similar object.
Pull-ups are performed with an overhand grip, palms facing away from you, while chin-ups are performed with an underhand grip, palms facing towards you. Both exercises work the same muscle groups, but chin-ups emphasize the biceps more.
To start the exercise, hang from a bar with your arms fully extended and hands shoulder-width apart or slightly wider. Your legs should hang straight down, and your feet can be crossed at the ankles. Keep your core engaged and your body relaxed, then bend your elbows and squeeze your shoulder blades together to pull yourself up.
Aim to get your chin above the bar, then lower yourself back down with control. Repeat for the desired number of reps. If you struggle with full pull-ups or chin-ups, use a resistance band for assistance or focus on the lowering phase of the movement.
You can modify pull-ups and chin-ups to target different muscle groups or increase the challenge. For example, perform wide-grip pull-ups or narrow-grip chin-ups to engage different parts of your back and arms. Add weight using a weight belt or weighted vest to increase intensity and muscle mass.
These exercises are great for building upper body strength, grip strength, and muscle tone in the back, arms, and shoulders. They also improve posture and stabilize the muscles around the shoulder joints. It may take time to build necessary strength and technique, but with practice and consistency, you will improve and perform more reps.
Exercise 6 Burpees
The burpee is an exercise that combines cardiovascular conditioning and strength training. It is effective for burning calories and building muscle. To do a burpee, start with feet shoulder-width apart and arms raised above head. Lower into a squat position. Place hands on ground and kick feet back into push-up position. Lower chest to ground and push back up. Jump feet forward, stand up, and raise arms above head. Burpees target upper body muscles, core, and leg muscles. They can be incorporated into various workouts and training plans. Beginners should start with a few reps and gradually increase. Maintain proper form, engage core, and lower chest fully during push-up. Land with heels first and roll onto balls of feet. Jump as high as possible.
In conclusion, burpees are an impressive exercise that can challenge even the most advanced athletes. They target multiple muscle groups and provide a full-body workout. By incorporating burpees into your training routine, you can build strength, burn calories, and improve your cardiovascular fitness. Whether you’re a beginner or an experienced calisthenics enthusiast, burpees are a great exercise to include in your workouts.
Exercise 7 Jump Squats
The jump squat is an exercise that targets the lower body, specifically the quadriceps, hamstrings, and glutes. It combines explosive movements with a squatting motion to engage multiple muscle groups simultaneously.
To perform jump squats, start by standing with your feet hip-width apart. Lower your body into a squat position, keeping your chest up and your back straight. Then, jump into the air, extending your legs fully. Land softly and follow with another squat. Repeat for the desired number of repetitions.
Jump squats are more challenging than standard squats because they require a greater range of motion and involve more explosive power. They are great for building lower body strength and power, as well as improving athletic performance.
In addition to working the lower body, jump squats also engage the core muscles to help stabilize the body during the explosive movements. They can also be a great cardiovascular exercise, as they elevate the heart rate and burn calories.
If you are new to jump squats, start with proper form and gradually increase intensity and repetitions. Listen to your body and stop if you feel any pain or discomfort. Consult with a healthcare professional before starting a new exercise program.
Overall, jump squats are a versatile exercise that can be incorporated into any fitness routine. Whether you are a beginner or an experienced athlete, they can be modified to suit your fitness level and goals. So give jump squats a try if you want to tone your lower body, improve explosive power, or add variety to your workout routine!
Exercise 8: Plank
The Plank exercise is a core strengthening exercise in calisthenics workouts. It primarily targets the core muscles, such as the abdominals, obliques, and lower back. It also engages other muscles in the body, making it a full-body workout.
To perform the Plank, lie face down on the floor. Place your hands directly under your shoulders and extend your legs straight out behind you, resting on your toes. Your body should form a straight line from your head to your heels.
You can modify the Plank to target different muscles and intensify the workout. For example, perform a wide-arm plank by placing your hands wider than shoulder-width apart, which primarily targets the chest and triceps. You can also perform a high plank by resting on your hands instead of your forearms, engaging the muscles in the upper body even more.
The Plank exercise is highly effective for building core strength and stability. It can be challenging for beginners but can be modified to accommodate different fitness levels. For more experienced individuals, variations such as the side plank or plank push-ups can be added to target specific muscles and add variety.
One benefit of the Plank exercise is that it requires no equipment and can be done anywhere. It is a great exercise to add to your routine, whether you are at home, in the gym, or outdoors. By incorporating the Plank into your workouts, you can improve core strength, enhance posture, and prevent lower back pain.
To get the most out of the Plank exercise, focus on maintaining proper form and engaging the correct muscles. Squeeze your core muscles and keep your body in a straight line. Avoid sagging your hips or raising your butt too high. Start with shorter hold times and gradually increase them as you build strength.
In conclusion, the Plank exercise is a versatile and effective movement that targets the core and engages other muscles in the body. It can be modified to target different muscles and intensify the workout. Whether you are a beginner or an advanced athlete, the Plank can be incorporated into your routine to improve overall strength and fitness.
Exercise 9 Dips
One of the most effective upper body calisthenics exercises is the dip. Dips primarily target the triceps, chest, and shoulders, making them a great addition to any workout plan. Performing dips requires just your bodyweight and a set of parallel bars or sturdy furniture to hold onto.
To begin, place your hands on the parallel bars, shoulder-width apart, and extend your legs out in front of you. Lower your body until your elbows are at a 90-degree angle, then push back up to the starting position. It’s important to keep your head up and your shoulders back throughout the movement.
Although dips may seem challenging at first, with time and experience, your strength will increase. For beginners, it’s common to use a little assistance by bending your knees or keeping your feet on the ground. As you become more experienced, you can progress to performing dips without any assistance.
Dips are a versatile exercise that can be modified to target different muscle groups. For example, leaning slightly forward during the movement can shift the focus onto the chest, while leaning back can target the triceps more. To further challenge yourself, you can also try performing dips with your feet elevated or adding weight to your body.
Adding dips to your calisthenics routine can have several benefits. They can help increase upper body strength, improve muscle definition, and contribute to overall muscle growth. Additionally, dips can also be beneficial for the shoulders and core, as they require stability and engagement of these muscle groups.
When performing dips, it’s important to maintain proper form and avoid any excessive swinging or jerking movements. This will ensure that you are targeting the intended muscle groups and reducing the risk of injury.
To get the most out of your dips, it’s recommended to include them as part of a well-rounded calisthenics workout routine. Combining them with other exercises such as push-ups, chin-ups, squats, and burpees can help you achieve a full-body workout.
So next time you’re looking to challenge your upper body and improve your overall strength, give dips a try. With a little practice and determination, you’ll be able to perform this impressive exercise with ease and see the results in no time.
Exercise 10 Mountain Climbers
The mountain climbers exercise is a compound movement that targets multiple muscle groups, including the shoulders, deltoids, and core. It is a high-intensity exercise that improves cardiovascular endurance and overall strength.
To start, get into a push-up position with your hands slightly wider than shoulder-width apart. Bend your elbows and engage your core. This is the starting position.
From there, bring one knee towards your chest, then quickly switch and bring the other knee forward. Keep your hips low and your back flat as you perform the exercise.
The mountain climbers exercise can be done at a slow or fast tempo, depending on your fitness level. Beginners should start with a slower tempo to focus on form and stability.
There are ways to make the mountain climbers exercise more challenging. One variation is doing it with extended arms, engaging the shoulders and triceps more. Another variation is combining it with a pistol squat to target the lower body muscles.
The mountain climbers exercise is a great addition to any calisthenics routine and can be done as part of a circuit or on its own. It improves strength, endurance, and overall fitness.
In conclusion, the mountain climbers exercise is an effective movement that targets the shoulders, deltoids, and core. It can be modified to increase difficulty or target specific muscle groups. Whether you are a beginner or experienced, incorporating mountain climbers into your fitness plan can lead to impressive results.
Should You Try Calisthenics Exercises Training
If you are looking for a challenging and effective way to improve your overall fitness, calisthenics exercises training may be just what you need. Calisthenics exercises are bodyweight exercises that use your own body as resistance, allowing you to build strength and muscle without the need for equipment. They can be done anywhere, anytime, making them a convenient option for those with busy schedules or limited access to a gym.
One of the most popular calisthenics exercises is the push-up. Push-ups primarily target the muscles in your chest, shoulders, and triceps, but they also engage your core and lower body muscles for stabilization. There are many different variations of push-ups that you can try to target specific muscle groups or add variety to your workouts.
Another great calisthenics exercise is the squat. Squats work your entire lower body, including your quads, hamstrings, glutes, and calves. They also engage your core and help improve your balance and flexibility. You can start with bodyweight squats and gradually increase the difficulty by adding weights or trying different squat variations.
If you are ready to take your upper body strength to the next level, pull-ups are a must-try exercise. Pull-ups primarily target your back, shoulders, and arms, but they also engage your core and lower body for stabilization. If you are new to pull-ups, you can start with assisted variations or use resistance bands to gradually build strength.
Calisthenics exercises are not only great for building strength and muscle, but they also improve your overall fitness and athleticism. By using your own bodyweight as resistance, you can challenge yourself in different ways and continue to see progress. Whether you are a beginner or an advanced athlete, there are calisthenics exercises suitable for all fitness levels.
So, if you like the idea of working out without relying on equipment or if you want to try something new and challenging, calisthenics exercises training could be a great fit for you. With the right plan and proper form, you can build strength, improve your flexibility, and enhance your overall fitness using just your bodyweight. Give it a try and see the amazing benefits of calisthenics exercises for yourself!