Implementing CalisthenicsTo implement effective calisthenics training for a beginner you will want to become familiar with these particular movements: squats, lunges, push ups, and pull-ups. Advanced exercises may include jumps, sprints, climbs, and crawls. Bodyweight training is the foundation of all exercises. So, if you are just getting into fitness it would be highly beneficial to start with calisthenics training to get adapted to fundamental movements that are essential in or outside the gym.
Quick, Simple, and Effective Workout
A beginner calisthenics training overview entails the following regimen. If you are at an intermediate or advanced level, you may increase the reps accordingly, go to burnout for each, or use the Tabata Method listed below.
- Bodyweight Squats: 50
- Pushups: 25
- Pull-ups: 5 to 10 (you may use band assistance or a spotter if available)
- Burpees: 10
- Cardio Boost: 1 minute (any movement to get the heart rate going. Running, skipping rope, box jumps, mountain climbers, ect)
One notable variation that is used often with bodyweight exercises is that the reps tend to go till burnout or muscle failure. So, it is highly important to push your limits and go beyond what is comfortable. This also helps to boost heart rate and increase fat burn and muscle building. One way to increase strength and muscle tone is grow towards more advanced variations and movements. You can do so by simply incorporating a medicine ball into your routine.
Put Yourself Harder
You can also make bodyweight exercises more challenging by simple repositioning your hands or feet. For example, a regular pushup requires a wider base. You can make this classic push up more challenging with added variations such as staggering your hands for a close grip push up, raising one leg, Spiderman pushup, or cross body push up that targets the triceps. You can implement a great calisthenics workout by incorporating High Intensity Interval Training (HIIT) also known as the Tabata Training Method. This entails short bursts of energy with this easy to follow formula:
- 20 seconds of high intensity training followed by 10 seconds of rest repeated eight times.
- (8 x 20 seconds effort + 8 x 10 second rest = four minutes)