Lose Weight and Get Fit With Calisthenics Workouts

Calisthenics workouts seems to be the buzz word these days with my social media feeds full of videos, images and ads. So what is calisthenics and is it a good workout to implement for strength and conditioning?

You will be surprised to learn the types of exercises that we already do and that you do not need much equipment to get fit and build muscle.

In this article we take a look at what calisthenics is and if it is a good way to get fit and in shape.

What is Calisthenics?

Calisthenics is a fitness discipline that uses your own body weight as resistance to build strength, flexibility and endurance. It is commonly known as body weight training.

Calisthenics exercises covers a wide range of movements, including but not limited to push-ups, pull-ups, squats, lunges, planks, dips, and various types of bodyweight holds and stretches. These are the most common exercises that I am sure many of us already do whether at home or at the gym.

One of the key benefits of calisthenics is, is that it can be done anywhere with little to no equipment. You can practically workout anywhere that you want to – home, work, park, beach … pretty much anywhere. It is a great form of getting in shape and keeping fit as it has low impact on your joints.

Is Calisthenics a Good Workout?

Oh absolutely! I found that once I got a little lazy and out of my usual workout routine, calisthenics was one of the best ways to get back into routine. From warming up, to strength and conditioning and to stretching and cool down, calisthenics covers all aspects of your body and it truly is a fantastic way to get into shape and keep fit.

Like with any workout, it is important to stay disciplined and keep at it. I started with a calisthenics 28 day challenge that covered everything from abs, core, back, legs, shoulders, chest and arms … a full body workout. At the end of the 28 days, I was in much better shape, lost my belly fat and my body was feeling energized and ready to go.

Calisthenics Workouts for the Whole Body

Calisthenics covers the full body and you can easily put together a daily workout with the workouts listed below. We will list and discuss further each workout, what they cover and how you can put together routine that will target various parts of your body.

1. Calisthenics for Back

Calisthenics offers a comprehensive array of exercises specifically designed to target and strengthen the muscles of the back.

These exercises include classics like pull-ups and chin-ups, which primarily engage the latissimus dorsi (lats), one of the largest muscles in the back responsible for the classic V-shape.

Bodyweight rows, often performed using a horizontal bar or suspension trainer, are excellent for engaging the upper and middle back muscles, improving posture and upper body strength. Calisthenics also incorporates back-friendly core exercises like the Superman and arch body holds, which help stabilize the spine while developing the lower back muscles.

These versatile bodyweight movements not only help build a strong and well-defined back but also contribute to overall spinal health and posture, making calisthenics an invaluable choice for anyone looking to target this vital muscle group.

Click here to get the full calisthenics workout for your back.

2. Calisthenics for Chest

Calisthenics offers a diverse range of exercises to effectively develop and strengthen the chest muscles.

Push-ups are a fundamental component of calisthenics that target the pectoral muscles and can be adapted to different variations, such as wide grip, diamond, or decline push-ups, to focus on various areas of the chest.

In addition to push-ups, dips are a popular calisthenics exercise that targets the lower and outer chest, enhancing its overall definition. The plank and plank push-ups, advanced calisthenics movements, require substantial chest strength and are an excellent challenge for those seeking to take their chest development to the next level.

Incorporating calisthenics exercises for the chest into a routine not only helps in building a well-defined and strong chest but also enhances upper body functional strength, making it a versatile and valuable component of a bodyweight training regimen.

Click here to get the full calisthenics workout for your chest.

3. Calisthenics for Shoulders

Calisthenics offers an excellent set of exercises that targets and develops the shoulder muscles, creating broad and well-defined shoulders.

One of the primary exercises for shoulder development in calisthenics is the handstand. Whether performed against a wall or in freestanding form, handstands engage the shoulders extensively while also enhancing balance and stability.

Additionally, pike push-ups and shoulder stands are valuable exercises that help build shoulder strength and endurance. Calisthenics movements like the L-sit and its variations engage the shoulder girdle, improving shoulder stability and overall upper body strength.

These exercises, coupled with the variety of push-up variations and bodyweight shoulder presses, make calisthenics a comprehensive approach to shoulder development, not only building muscle but also enhancing functional strength and stability in this crucial area.

Click here to get the full calisthenics workout for your shoulders.

4. Calisthenics for Legs

Calisthenics is great for developing leg strength and muscle definition using the resistance of your own body weight.

Squats are a fundamental calisthenics exercise that effectively targets the quadriceps, hamstrings, and glutes. Variations such as pistol squats, shrimp squats, and explosive jump squats add diversity to your leg workout and further challenge your lower body muscles.

Lunges, step-ups, and box jumps are also valuable additions to a calisthenics leg routine, helping to build strength, enhance balance, and improve overall leg endurance.

Furthermore, exercises like the Nordic hamstring curl and glute bridges can be incorporated for isolated muscle engagement and improved functional strength in the hamstrings and glutes.

Calisthenics not only provides a well-rounded leg workout but also fosters muscular balance, flexibility, and functional strength, making it a versatile choice for leg development.

Click here to get the full calisthenics workout for your legs.

5. Calisthenics for Arms

Calisthenics offers a comprehensive approach to building strong and well-defined arm muscles by engaging both the biceps and triceps.

Classic exercises like push-ups and their various hand placements, such as diamond push-ups and wide grip push-ups, work effectively to target the triceps while also engaging the chest and shoulders.

For bicep development, chin-ups and pull-ups are paramount in calisthenics, particularly when performed with a variety of grips and hand positions. Dips, whether on parallel bars or using a bench, engage both the triceps and the chest while offering a challenging arm workout.

Calisthenics movements like the L-sit and its variations contribute to enhanced triceps strength and stability, while plank variations work the triceps and forearm muscles, further enhancing overall arm development.

With its multifaceted approach, calisthenics is a versatile and effective method for sculpting strong, muscular arms while improving functional upper body strength.

Click here to get the full calisthenics workout for your arms.

6. Calisthenics for Abs

Calisthenics sculpts and strengthens the core muscles, delivering a range of exercises that target not only the superficial rectus abdominis but also the deep core muscles, including the obliques, transverse abdominis, and lower back.

Classic exercises like planks, side planks, and hollow body holds are fundamental for developing core stability, endurance, and balance. Leg raises and hanging knee tucks effectively engage the lower abs, while exercises like dragon flags and windshield wipers challenge the core muscles to their limits.

The L-sit and its variations target both the abdominal muscles and the hip flexors, contributing to an overall well-rounded core workout.

Calisthenics offers not only aesthetically pleasing results but also improved functional strength and stability, making it an excellent choice for those looking to enhance their core strength and achieve a chiseled midsection.

7. Calisthenics for Core

Calisthenics for core training is important, targeting the entire midsection, from the rectus abdominis to the obliques and lower back.

Classic exercises like planks and side planks provide a solid foundation for core stability and endurance, engaging the deep core muscles to maintain a strong, balanced midsection.

Movements like leg raises, hanging knee tucks, and Russian twists intensify the focus on the lower abs and obliques, enhancing muscle definition and strength.

Advanced calisthenics exercises such as dragon flags and windshield wipers challenge the core to its fullest potential, fostering not only aesthetic results but improved functional strength and stability for everyday activities.

With its wide range of bodyweight exercises, calisthenics is a holistic approach to core development that not only sculpts the midsection but also fosters overall core strength and stability, making it a versatile choice for those seeking a well-rounded core workout.

Calisthenics Workout Plan for Beginners

If you are just starting out with calisthenics, a 7-day workout plan will give you a solid foundation in body weight training. This calisthenics routine offers a comprehensive and well-rounded approach to full-body fitness, targeting different muscle groups and providing a balanced mix of strength and conditioning exercises.

Day 1 and Day 4 focuses on the upper body, emphasizing both pushing and pulling movements, which include push-ups, pull-ups, and planks.

Day 2 and Day 5 concentrates on the lower body, incorporating leg-centric exercises like squats, lunges, and calf raises, combined with core-strengthening movements.

Day 3 and Day 6 are designated as rest days, allowing for essential recovery and muscle repair.

Day 7 provides a full-body workout with an emphasis on cardio through exercises like burpees and bodyweight squats.

Each day incorporates a warm-up and post-workout stretches to enhance flexibility and reduce the risk of injury, creating a well-balanced and versatile calisthenics routine designed to improve overall strength, endurance, and functional fitness.

Click here to get the full 7-day calisthenics workout plan.

Getting Started With Calisthenics

In my opinion, calisthenics is an excellent form of exercise to lose weight, get fit and in shape. Even though you are not using weights, you will notice definition in your muscles by the end of 28 days as well as improvement in mobility and energy.

With little pressure on your joints, calisthenics workouts provides all you need to exercise and you can pretty much do it where ever you like. I like to mix it up a bit and go out on warmer days to the local park. You can also search for calisthenics parks in your area that have apparatuses and equipment specifically designed for body weight training.

Get out there and get fit.