The best calisthenics exercises for beginners and advanced

Calisthenics is a training method that uses only your own body weight to improve strength and flexibility. This simple and effective way of training requires no expensive equipment and can be done almost anywhere. With exercises like pull-ups, push-ups, and squats, you not only improve your muscle strength but also your body control and balance.

Whether you're a beginner or an advanced exerciser, calisthenics offers the right workout for everyone . In this article, we'll introduce you to the most important calisthenics exercises and show you how to easily get started.

• Characteristics of calisthenics exercises
• The best calisthenics exercises for beginners
• The best calisthenics exercises for advanced users
• Benefits of Calisthenics
• Conclusion

 

Characteristics of calisthenics exercises:

1. Bodyweight training : Calisthenics uses only your own body weight as resistance, without the use of free weights or machines.
2. Functional movements : The exercises often imitate natural movements and promote functional fitness, which is beneficial in everyday life.
3. Variety : Calisthenics exercises can be easily adapted to different fitness levels, from simple to very challenging.
4. Full body workout : Many exercises work multiple muscle groups simultaneously, allowing for an effective full body workout.
5. Mobility and flexibility : In addition to strength, calisthenics exercises also improve the body's mobility and flexibility.

 

The best calisthenics exercises for beginners

Calisthenics is a sport and form of physical training that uses your own body weight to build muscle and improve fitness. It's ideal for beginners because it doesn't require expensive equipment and the exercises can be performed almost anywhere. Here are some of the best calisthenics exercises for beginners, explained simply.

PS: 🎬 Technique videos for the correct execution of the best exercises can be found here >

1. Push-ups

• Target muscles : chest, shoulders, triceps, core muscles
• Execution :
  1. Start in a plank position with your hands shoulder-width apart.
  2. Lower your body by bending your elbows until your chest almost touches the floor.
  3. Push yourself back to the starting position
• Tip for beginners : If regular push-ups are too difficult, you can do them on your knees or rest your hands on a raised surface.

2. Squats

• Target muscles : thighs, buttocks, lower back
• Execution :
  1. Stand with your feet hip-width apart and your toes slightly turned out.
  2. Bend your knees and push your hips back as if you were sitting down on a chair.
  3. Go as low as you can without letting your heels leave the floor, then return to the starting position.

3. Plank

• Target muscles : core muscles, shoulders, back
• Execution :
  1. Lie on the floor, supporting yourself on your forearms and toes.
  2. Keep your body in a straight line from head to toe.
  3. Tighten your abdominal muscles and hold the position for as long as possible.
• Tip for beginners : Start with 15-30 seconds and gradually increase the time.

4. Pull-ups

• Target muscles : back, biceps, shoulders
• Execution :
  1. Hang from a pull-up bar with your hands shoulder-width apart.
  2. Pull yourself up until your chin is over the bar.
  3. Lower yourself back down in a controlled manner.
• Tip for beginners : If pull-ups are too difficult, you can start with negative pull-ups (lowering slowly from the top) or use a resistance band for assistance.

5. Dips

• Target muscles : Triceps, chest, shoulders
• Execution :
  1. Support yourself with your hands on two parallel bars, keeping your abdominal muscles tensed.
  2. Bend your elbows and lower your body.
  3. Push yourself back to the starting position.
• Tip for beginners : If the exercise is too difficult, use resistance bands.

6. Lunges

• Target muscles : thighs, buttocks, calves
• Execution :
  1. Stand upright with your feet shoulder-width apart.
  2. Take a big step forward and lower your back foot.
  3. Bend your knees until both knees form approximately a 90-degree angle, then return to the starting position.
• Tip for beginners : Keep your hands on your hips to improve balance.

7. Mountain Climbers

• Target muscles : core muscles, legs, shoulders
• Execution :
  1. Start in a plank position.
  2. Alternately pull your knees toward your chest.
  3. Maintain a fast pace while performing the movement in a controlled manner.
• Tip for beginners : Start slowly to maintain proper form.

General tips for beginners:

• Warm-up : Start each training session (whether for the upper body or leg training) with a 5-10 minute warm-up of the respective muscle groups including the wrist to prevent injuries.
• Form : Make sure you perform the exercises properly to avoid injuries and achieve the best results.
• Consistency : Start slowly and gradually increase the intensity and duration of the exercises, so you will be able to do more repetitions and new exercises over time.
• Cool down : Finish your workout with stretching exercises to improve flexibility and reduce muscle soreness.

These exercises provide a great foundation for getting started with calisthenics and can be adapted and intensified over time (e.g. by varying individual exercises or adding weights) to make your calisthenics training effective in the future.

 

The best calisthenics exercises for advanced users

Calisthenics is ideal for advanced athletes looking for new challenges. It builds on the foundation of basic exercises but expands them with more difficult movements that require more strength and body control. Here are some of the best exercises for advanced athletes:

1. Muscle-Up

• Target muscles : back, chest, shoulders, biceps, triceps, core muscles
• Execution :
  1. Start on a pull-up bar with an overhand grip (palms facing out).
  2. Pull yourself up explosively until your chest reaches the bar.
  3. In one smooth transition, push yourself over the bar until your arms are straight.
  4. Lower yourself back down in a controlled manner.
• Tip for advanced users : First, practice explosive pull-ups and dips to develop the necessary strength and technique.

2. Handstand Push-Ups

• Target muscles : shoulders, triceps, upper back, core muscles
• Execution :
  1. Get into a handstand position against a wall for support.
  2. Bend your elbows and lower your head towards the floor in a controlled manner.
  3. Push yourself back into the handstand position.
• Tip for advanced users : Work on your handstand balance first before attempting push-ups. Start with easier variations like pike push-ups.

3. Pistol Squats

• Target muscles : thighs, buttocks, core muscles
• Execution :
  1. Stand on one leg and stretch the other leg forward.
  2. Slowly lower your body while keeping your straight leg in the air.
  3. Push yourself back to the starting position.
• Tip for advanced users : Start with assisted variations where you hold on to a fixed object.

4. Front Lever

• Target muscles : back, core muscles, shoulders
• Execution :
  1. Hang from a pull-up bar with an overhand grip.
  2. Lift your body until it is parallel to the floor, legs extended.
  3. Hold the position as long as possible.
• Tip for advanced users : Start with tuck front levers (legs pulled in) and work your way up to full extension.

5. Back Lever

• Target muscles : back, shoulders, core muscles
• Execution :
  1. Hang upside down from a bar and bring your legs over your head.
  2. Slowly lower your body until it is parallel to the floor.
  3. Hold the position as long as possible.
• Advanced tip : Start with a tuck position to strengthen your shoulders and back.

6. Human Flag

• Target muscles : shoulders, side abdominal muscles, back
• Execution :
  1. Grab a vertical bar with both hands, one on top, one on the bottom.
  2. Lift your body sideways until it is horizontal to the bar.
  3. Hold the position as long as possible.
• Tip for advanced users : Start the exercise on inclined bars or with a helper.

7. Board

• Target muscles : shoulders, chest, triceps, core muscles
• Execution :
  1. Place your hands shoulder-width apart on the floor.
  2. Lift your body by extending your legs backward and keeping your entire body in the air.
  3. Hold the position as long as possible.
• Tip for advanced users : Start with tuck planche positions and work your way up to fully extended legs.

8. One-Arm Pull-Up

• Target muscles : back, biceps, shoulders
• Execution :
  1. Start on a pull-up bar with an overhand grip.
  2. Pull yourself up with one arm while the other arm is slightly bent for support or held by a resistance band.
  3. Lower yourself in a controlled manner.
• Advanced tip : Practice one-arm pull-ups with support before attempting the full version.

General tips for advanced users:

• Progression : Gradually increase the difficulty of the exercises by using variations and progressions.
• Consistency : Regular training is crucial to making progress.
• Recovery : Ensure adequate recovery periods between intense training sessions to avoid overload.
• Technique : Continue to focus on correct technique to minimize the risk of injury and maximize the effectiveness of the exercises.

These advanced calisthenics exercises not only provide a challenge but also help take strength, coordination, and body control to the next level.

 

Benefits of Calisthenics

Calisthenics offers a variety of benefits that make it an attractive training method:

1. Bodyweight training : It requires no special equipment, just your own body weight, making it inexpensive and doable anywhere.

2. Functional Strength : Calisthenics improves functional strength by promoting natural movement patterns that are useful in everyday life.

3. Body control and balance : Exercises such as handstands and planche train body control and balance.

4. Versatility : Calisthenics includes a variety of exercises that can be adapted to different fitness levels, from beginner to advanced.

5. Improve flexibility : Many calisthenics exercises require and promote flexibility and mobility.

6. Fitness and endurance : It improves overall physical endurance and cardiovascular health.

7. Low risk of injury : Because it relies less on heavy weights and more on controlled movements, the risk of injury is lower compared to other forms of training.

8. Full-body workout : Many calisthenics exercises work multiple muscle groups simultaneously, resulting in an efficient full-body workout.

9. Self-motivation and discipline : It promotes self-discipline and self-motivation, as progress is often achieved through continuous practice and overcoming challenges.

 

Conclusion

Calisthenics is a versatile and effective training method suitable for both beginners and advanced athletes. Here's a summary:

For beginners:

• Easy to get started : Calisthenics exercises like push-ups, squats, and planks are easy to learn and don't require any special equipment.
• Promotes strength and endurance : Training with your own body weight increases general strength and endurance.
• Improve body control : Beginners learn to better control their bodies and master basic movement patterns.
• Low risk of injury : The focus on controlled movements and moderate intensity means the risk of injury is low.

For advanced learners:

• Increased Challenges : Advanced exercises like muscle-ups, handstand push-ups, and planche offer challenging exercises that further develop strength and technique.
• Further development of balance and coordination : Complex movements promote balance, coordination and body control at a high level.
• Diverse progressions : There are countless variations and progression options to ensure continuous progress and increase fitness.
• Full-body workout : Advanced calisthenics exercises work multiple muscle groups simultaneously, resulting in a comprehensive full-body workout.

You can find high-quality calisthenics equipment for your exercises in our shop >