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Calisthenics Workout Plan

Updated on May 14, 2019
Kenna McHugh profile image

I worked alongside top natural health professionals and experience as a fitness instructor educated me on health tips I am proud to share.

You can develop a calisthenics workout plan that uses your own body as resistance to build strength and endurance.

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Best Calisthenics Workout

Calisthenics is a variety of exercises you can perform without any weights or other equipment. They are simple exercises that use your own body as resistance to build strength and endurance.

Doing calisthenics saves money because you don’t need a club membership or a full weight room to get your body in shape. The exercises take 10 to 30 minutes a day, and you can perform them at any time of the day.

For the best calisthenics workout routine, schedule a minimum of three days of calisthenics and two days of cardio per week. Calisthenics compliments a simple walking or jogging routine. The 10 minute or 15 minute exercises are hard to do at first, but keep your focus on what you are doing and practice.

Calisthenics Beginner Workout

Don't underestimate the intensity and physical demands of performing calisthenics. Even athletes know calisthenics workout plan is tough to perform until they have done it for some time.

Whether you’re just starting a fitness program or you’re an experienced athlete, ease into the exercises even though they don't look hard. Perform the calisthenics at an intensity level that’s moderate for your body.

Anytime you feel shortness of breath, dizziness, discomfort or pain, stop the calisthenics routine and reassess your ability to perform at that level. You can start with 10-minute exercises or 15-minute exercises at any level and increase your overall stamina, strength, and poise for the rest of your life.

Calisthenics Training

You can start calisthenics workout routine at any level and increase your overall stamina, strength, and poise for the rest of your life.

Breathe and Plenty of Fluids

As you do each exercise, you need to breathe naturally. Though, you don’t want to concentrate on breathing. Let the body naturally breathe in the air because it helps the performance of each exercise. Exhale when the body feels the need to let the air out without holding your breath. Holding your breath will raise your blood pressure, causing unnecessary health problems. Pace our movement with the body’s breathing, so you’re not going too fast becoming short of breath or too slow where the lungs never expand and increase oxygen intake.

Drinking plenty of fluids is just as necessary as breathing correctly. Water is the fluid to drink because there are no additives. Some people drink Gatorade if the weather is hot or sultry. But, water is still better for the body.

Don’t drink water when you’re thirsty. Drink it before you become thirsty because by the time your body is thirsty the body is already dehydrated. Being dehydrated prevents you from pushing and putting a lot of effort into your workout.

“All exercises that you do with your own bodyweight are great…”

— Arnold Schwarzenegger

Arnold Schwarzenegger Talks About Bodyweight Exercises (Calisthenics) at 5:45

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Bodyweight Program

You will put a zing in your workout by adding calisthenics. It not only adds interest, but it also strengthens and builds endurance in the body.

The benefits of modifying your workouts can’t be stressed enough. Personal trainers worldwide speak enthusiastically about overcoming workout plateaus with calisthenics or bodyweight exercises.

Choose from the list of standard calisthenics exercises to add some variation to your workout:

  • Sit-ups
  • Push-ups
  • Chin-ups
  • Bar Dips
  • Leg Raises
  • Jumping Jacks
  • Squats

Rotate the exercises by the week or month, and you will notice the change in your body.

Gyms are great for an occasional workout, but make calisthenics your foundation and achieve your fitness goals.

Calisthenics is All You Need

Develop a new workout routine with a trainer or by yourself and blend in calisthenic exercises. It is a sure fire way to make sure you get the best workout each time you hit the gym.

You can even take some workout classes and ask the teacher to indicate any calisthenic exercises. Professional trainers don't always think in terms of what type of exercise they are having you do - they are just telling you to do it.

So, it's necessary to ask, so you are aware of what your body is doing. That way, you will learn some new calisthenics to add to your routine.

Home Gym

Calisthenics training is the best way to achieve overall strength conditioning of the body. Carrying out these exercises can help specific areas of your body that have problems.

The bodyweight exercises allow you to concentrate on helping your body get better naturally.

For example:

  • Dips are great for toning flabby triceps
  • Push-ups are for the chest
  • Sit-ups tighten the soft belly
  • Squats work the legs and glutes

Gyms are great for an occasional workout, but you can workout at home with calisthenics. Gyms or workout clubs are for a complete workout, but with calisthenics, you can work out at home.

© 2016 Kenna McHugh

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