Are you interested in calisthenics training but aren’t sure where to start? Maybe a calisthenics home workout might be a very good starting point. It’s simple (and should be), but yet very effective.
After all, it would be great if you could grab a pull-up bar and perform a muscle-up like the pros, but that feels out of reach, and you might not be ready to work out in public.
If so, there’s a solution:
Enjoy a simple and effective calisthenics home workout.
Read on to learn what that means and how to get started.
What is Calisthenics?
These days, most people associate calisthenics with bodyweight exercise or street fitness. While there is overlap, these are not necessarily the same.
Calisthenics is a term derived from two words: kállos (beauty) and sthenos (strength). It describes graceful movement and has roots dating back to Ancient Greece. (1)
Put simply, calisthenics is a form of training where the goal is to gain control over your body and leverage your body weight for resistance.
What Benefits Do Calisthenics Offer?
The most notable benefit of calisthenics is that trainees can have fun and productive workouts at home or outside without equipment. Do you have a floor where you live? That’s enough for a calisthenics home workout.
Second, you can challenge yourself in various ways to build strength, muscle, balance, coordination, and endurance, often at the same time. The right combination of exercises can help you sculpt an impressive physique and make you incredibly athletic.
Third, calisthenics is simply satisfying. There is something great about moving your body through space, whether while performing a pull-up, push-up, or a simple jumping jack.
Effective Calisthenics Exercises
1. High Knees
Stand tall and begin to rhythmically elevate your knees to hip level. Keep your arms bent at the elbows and move them in sync with your lower body.
Get on the floor, extend your body, and plant your hands flat on the floor. Keep your elbows tucked in, engage your abs, and lower yourself. Press and extend your arms fully as you exhale.
3. Lying Leg Raises
Lie on the floor, straighten your legs, and engage your abs. Raise your legs vertically, pause, and lower them to the floor. Don’t rest your feet on the floor.
4. Flutter Kicks
Lie on the floor, straighten your legs, and begin moving them up and down several inches at a time alternatingly.
Lie on the floor and raise your torso and legs simultaneously.
Grab a pull-up bar with an underhand grip (palms facing back) and pull yourself up as many times as possible. Aim to get your chin over the bar each time.
Warm-up Tips For Calisthenics Home Workouts
Start with some light cardio (high knees, jumping jacks, jogging in place, etc.) and proceed to some dynamic stretching––arm and leg swings, elbow rotations, wrist twists, etc.
Once you’ve done these for a few minutes, proceed to your workout by starting with lighter warm-up sets.
For example, if the first exercise is going to be a push-up, begin with a less challenging variation like the knee push-up for a few sets.
Safety Tips for Calisthenics at Home
Most importantly, warm up well before each workout. Follow our above tips. (2)
Second, progress gradually and always listen to your body. Avoid exercises that cause nagging aches during or after your workouts.
Third, don’t push yourself to failure on most sets. Leaving one to three reps in the tank will likely provide the same benefits while reducing the risk of technique breakdown or becoming overtrained.
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- Calisthenics (n.). Etymology. (n.d.).
- Elizabeth Quinn, M. S. (2020, March 13). Prevent injuries. Verywell Fit.