If you are looking for a complete body workout then callisthenics workouts are the ones that you should consider performing. Incorporating callisthenics exercise in your daily workout regime offers a wholesome workout for your entire body. In this exercise, a person uses his/her body weight and performs moves using different levels of intensity. However, this exercise form is a kind of strength training that involves various movements performed rhythmically. For beginners, callisthenics workouts help to improve coordination, enhance lower limb muscle flexibility, and boost upper-body muscle strength and endurance.
This unique callisthenics exercise is a type of exercise done without the requirement of any equipment. While using our own body, we tend to perform the moves which actually give us strength and flexibility. The callisthenics exercise contains various movements that are performed in a particular rhythm for balance and coordination of the body. Beginners are advised to start with simple exercises so that they don’t strain their muscles or cause an injury. However, after doing it on a regular basis, you can try the tedious callisthenics exercise to increase your strength and stamina. The best way of staying healthy is to feel good about your body and always stay in shape.
Benefits of Callisthenics Workouts
Callisthenics workouts activate large muscle groups and work on every part of your body. The good news is that you need minimal equipment to perform callisthenics. Mentioned below are some of the benefits of callisthenics workouts that you should consider as it has numerous benefits.
- Increases muscle mass and tone – To build muscles, you will need to provide progressive resistance. While you may only be able to go so far with bodyweight alone, but for beginners, you should be able to experience moderate muscle growth with certain callisthenics exercises because they are considered one of the best testosterone-boosting exercises.
- Enhances flexibility – As you get stronger, you will likely become more flexible in the process, too. With no equipment and only using your own body weight, a callisthenics workout offers flexibility to your muscles, ligaments and tendons.
- Perfect for Weight loss – Performing callisthenics exercises increases your resting metabolic rate. This will certainly raise your metabolism, thus helping you to lose weight.
- Increased Endurance – Incorporating callisthenics workout in your daily workout regime will involve performing multiple repetitions of the same exercise, without rest, until you are fatigued. As you recover from these workouts your strength will increase, you will experience muscle growth, and your overall fitness levels and endurance will improve too.
Top 10 Callisthenics Exercises For Your Daily Workout
1.) Triceps Dips
Triceps Dips is one of the callisthenics workouts that work on the triceps muscles which are at the back of the arm. Toning these muscles are slightly difficult, but triceps dips can help strengthen them easily. Use a chair or bench you usually sit on. Place your arms on the chair, move your feet a little forward and dip yourself down as much as possible to feel the pressure in the triceps.
2.) Donkey Kicks
Donkey Kicks is one of the callisthenics workouts that shape the glutes and improve the muscle tone of the lower body. All you have to do is kneel and raise one leg backwards. Slowly bring it back to position. Repeat with the next leg. It works better when you do at least 10 kicks on the same leg before you move to the next leg. Donkey kicks work on the glutes, hamstrings, shoulders, and quads.
3.) Side Lunges
Side lunges are one of the callisthenics workouts that offer mobility, especially for beginners. Performing this exercise targets the inner thighs and the lower body, and also builds lower body muscle strength. Side lunges build balance and coordination for the body.
4.) Inclined Push-Ups
Inclined push-ups are similar to wall push-ups, one difference is that your arms should be placed on a bench or a sofa. Keep your shoulders straight and bend forward. Lower your chest and towards the bench and push back to the original position. Do these inclined push-ups for 8 repetitions. Try up to 3 repetitions.
5.) Wall Push-Ups
Wall Push-Ups is one of the callisthenics workouts that strengthen the chest and arm muscles. Performing this exercise works on the upper body and builds the chest, biceps, and core. Face a wall and stand about two steps away from it. Place your palms on the wall and keep them to your shoulder width. Slightly bend forward and lean towards the wall. Do not allow your chest to touch the wall. Now push back to the starting position. Try doing 12 repetitions in one set in the beginning and you can progress up to 3 sets gradually. Wall push-ups help you balance your body weight and increase the balance in the body.
Sit-ups are one of the callisthenics workouts for all beginners as it is very simple and effective. This callisthenics exercise works on the belly region. Usually, belly fat is considered the most stubborn fat in the body which is difficult to lose. Sit-ups are a great way to lose the fat around the stomach region. This exercise focuses on the muscles like hamstrings, shoulders, hip flexors, etc. Lie down on a mat and keep your knees bent, feet flat on the floor. Press your heels on the floor and lift your upper body towards your knee. Try touching your knee with your forearms. This completes one repetition. Do 3 sets of 8 repetitions each. Don’t forget to inhale while bending forward and exhale while living back.
7.) Jumping Lunges
Jumping Lunges is one of the callisthenics workouts that burn calories and offer a good posture. This callisthenics workout tones the legs and strengthens the thigh muscles. The muscles that coordinate while doing this workout are hamstrings, quads, glutes, lower abs, and calves. Stand straight with shoulders out and chest forward. Step one foot forward and bend until the thigh of the first leg is paralleled to the ground. Ensure that the knees do not overshoot the heels. Jump slightly and land on the next leg in the same lunge position but on the opposite leg. Do 3 sets of 8 repetitions each to get toned legs.
8.) Bicycle Crunches
Bicycle crunches are one of the callisthenics workouts that strengthen the abdomen muscles. They improvise body coordination and have an impact on the lower abs, up abs, and mid abs. The bicycle crunches are callisthenics that work on the core of the body. It keeps you strong and fit. They also strengthen the quads, hamstrings, glutes, and shoulders. To perform this exercise, lie down on a mat, bend your knees and keep your feet flat on the floor. Place your hands behind your head with your elbows and lift your neck. Lift your legs in the air to come to the starting position. Extend your right leg and crunch the left leg. Repeat with the next leg. Keep doing this at least about 8 times. Do about 3 sets of repetitions to see the best results.
9.) Prisoner squat jumps
Prisoner squat jumps as one of the callisthenics workouts are slightly similar to the regular squat jumps except for the positioning of the arms. Stand straight with your feet shoulder-width apart and toes pointed straight. Keep your hands behind your elbows and squat down. Jump up high and return to the squat position. The prisoner squats are a part of the callisthenics workout that works on your lower abs and mid abs. It also has an impact on the glutes, hamstrings, and calves. Repeat the same about 5 to 8 times. Do about 3 sets of callisthenics exercises daily for best results. You can increase your count gradually.
10.) Jumping Jack
Jumping jack is an easy and well-known callisthenics workout. Performing jumping jacks help in improving the cardiovascular system of the body. They work on the heart and lungs of the body. The jumping jacks are one of the callisthenics for beginners. All you have to do is stand straight with arms at the sides facing downwards. Jump up kicking your legs outwards and raising your hands sidewards. You can also clap your hands over your head for better focus. Jump again and come back to the initial position. Do 2 sets of 30 repetitions each. You can increase your limit as days go by. These jumping jacks work on your shoulders, chest, calves, hamstrings, glutes, and core.
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.