Top 10 Best Beginner Calisthenics Workout – Hey guys!. In this post, I’ll be discussing a list of Top 10 Best Beginner Calisthenics Workout. If you’re looking for a challenging but effective calisthenics workout that you can do at home, look no further! This workout is perfect for anyone, whether you’re a beginner or an experienced athlete.
This workout is designed to help you achieve your health goals, and it will help you lose weight, build muscle, and improve your cardiovascular health. In addition, it’s a great way to start your day. So get ready to experience the best calisthenics workout that you’ll ever do! Perfect for Beginners. Let us jump right into it.
For Chin-ups we are going to grab a pull up bar with the palms facing towards the face, while the grip should be shoulder width apart. Constrict your core and glutes, and pull yourself upward. During the pull make sure to engage your upper back and shoulder blades properly to increase the maximum muscle strength in the exercise.
Differing to the regular pull-ups Chin-ups are different because you have to pull your chest to the bar level, making sure that the chin crosses the bar. Once you reach there, lower yourself down slowly and repeat. If you are just starting in calisthenics then you can try doing 15 to 20 chin-ups in your daily session.
The best thing about chin-ups is that it is a superlative degree of regular pull-ups and requires extra effort and power to complete one rep. However, if you find it difficult you can always take help from resistance bands.
9. L-sit pull-ups
It is also a superlative form of regular pull-ups and exerts additional strain on the core. So to perform it again you need a pull-up bar, and you will grab it with your hands facing you, and place it wider apart than your shoulders. Then pull yourself up into a regular pull-up and hold at the top. After that, you will lift your legs in front of your stomach at an angle of 90 degrees.
At this point your body will look like the letter “L”. This is your starting point, and you have to perform pull-ups in this way. Drop your body down in a controlled movement, then push it again engaging the abs and back muscles properly while holding the L. 10 to 12 L-sit pull-ups are a good count per session. If you are focusing on this exercise only then continue doing it until your exhausted.
8. Muscle up
To perform a muscle up you need to get into the pull-up mode again but with a different grip. Grab a pull-up bar with your palms facing away from you, then squeeze your shoulder blades and core tightly to engage them in the movement. After that, you have to make sure that your shoulders are rotated outward so you can put pressure on your lats as well.
In the next step, you have to pull yourself up towards the bar in a regular pull-up. Continue to pull yourself against it until your chest is over the bar. Once it is done then lean forward and roll your wrists to bring the bent elbows to the upper side of the bar. Then quickly push your upper body forward and straighten up your elbows by extending them against the bar.
As you do that you will push yourself up as if you had finished a chest dip. This is one muscle up, now drop yourself down following the same path in a controlled movement. As for the rep or set count, it is hard to say to define the number of traps because this is one of the most difficult calisthenics exercises, especially for newbies.
So, you might end up doing only one muscle up during the whole session or you may be powerful enough to go for 8 to 10 per session. It all depends on muscle stability and experience.
7. Hanging leg raises
Again you need a pull-up bar, but this time there is no pull-up required. The only thing you need to do is hold it tightly with both of your hands positioned wider apart than the Shoulders and hang on a pull-up bar. Then drop the shoulders down and squeeze the shoulder blades, torso, and glutes in. After setting the upper body, you need to raise your legs against the stomach as high as you can.
Keep both of the feet together and hold them tightly, then lift the legs in a slow and controlled movement. If you are a newbie then it might be harder for you to reach the stomach level for an angle of 90 degrees but it is the optimal benchmark that you should aim for. It is a very significant exercise to strengthen the whole body and burn fat targeting the core region primarily.
6. Wall sits
Wall sits are among the few most fruitful fat burn exercises, especially in girls which have a common problem of more leg fat. So to form a wall sit you simply need to stand against a wall with your back placed on it.
Then adjust your feet wide apart as your shoulders and descend your body down while keeping the back against the wall as if you are sitting on a virtual chair. Your knees should be bent at 90 degrees and your core should be constricted tightly. Hold the position for 1 minute or as much as you can.
5. Superman hold
Let’s leave the pull-up bar behind and do some superman holds now. For that, you need to lay down on the ground with your face off and spine straight, erect, and neutral. Place your hands extended in front of your shoulders or above your head with the palms facing down. This is the starting position, and now you have to lift all of your limbs together in the air.
Raise your upper body with your arms, head neck, and back completely into the air, and likewise raise your lower body with your feet and legs up to your thighs. At this point, your stomach and quads are in contact with the floor while the rest of the body is in the air like a Superman flying. Here you have to hold the position for at least 45 seconds to 1 minute.
It is extremely beneficial exercise to increase the body’s strength coordination and endurance. Furthermore, it is among very few bodyweight exercises that can target the back muscles up to a significant extent.
4. Chest dips
Exercise number 4 is chest dips. So to perform that you have to get on a parallel bar station and grab it with both of your hands. Now lift yourself against it with your elbows extended. Lean your body slightly forward and stack your legs on each other. This will shift the weight onto your elbows wrists and shoulders. Now allow your body to descend, and inhale deeply as you do so.
Flare your elbows out to provide a full range of motion. Continue to lower yourself until you feel the exertion in your chest. For up to a point where your grip approaches just beneath the Shoulders. Push yourself back up again and repeat the movement. In full power, you can do 10 to 12 chest dips in a single session if you are not very new to these exercises.
3. Basic Handstand
Handstand is another very famous calisthenics exercise and is also very straightforward to do. If you are a pro then you can do the handstand directly however most people are newbies so they need the wall support. So, for newbies, there is a guide next. First Things First you need to sit in front of the wall with your back facing it.
Now position yourself with your weight on your hands placed wide apart as the Shoulders. Then lift your legs and place them on the wall to a point where your butt was previously. Then keeping the weight on the palms, you need to take steps away from the origin just like you’re walking up on the wall behind you with your hands on the ground.
Keep walking until your legs are fully extended and you are in an upside-down standing position. This is called the face-down handstand and it is the easiest way to do it. However, that’s not the end you need to practice this until your body feels confident and powerful enough to handle the original handstand which is without any support.
2. Pike pushups
To perform this exercise, you have to get into a plank by extending the knees from the tabletop position. Then lift your hips upward to the maximum towards the ceiling. Your arms will stretch away from the body while your feet should be brought slightly inward to support an upside-down V-shaped body form called a pike.
Then perform a pushup by getting all the way down by bending your arms while fixing the knees in the same position. Reach the lowest point and hold for a couple of seconds. Then push back again to reach the starting point. Breathing plays a very important role, so make sure that you inhale deeply when you descend and release the breath when you push yourself back up.
Keep the reps slow and concentrate on flex and relaxation. Normally you can do 25-30 pike pushups in a session which is a good number.
1. Australian pulls
Australian pulls is slightly harder than all other bodyweight exercises. Still, you can find some assistance bands to help you if you want to do it. Set a bar on the rack at your waist height, now grasp the bar with hands wider apart than the shoulders.
Suspend yourself under it, extend your arms fully and position your feet resting on your heels. Keep your body in a straight line from shoulders to ankles, now pull yourself up towards the bar and release. 10-12 Australian pulls are enough during one session as it is quite a hard exercise.
That is it from today’s post on Top 10 Best Beginner Calisthenics Workout. If you do not agree with the points in the post and have some of your own opinions, share them with us in the comments section down below. Keep visiting Real Fitness Soul for more information about Fitness and Health.
Chandan is the writer of “Top 10 Best Beginner Calisthenics Workout”. Also, Connect with me on Instagram and Facebook.