5 Beginner Calisthenics Workouts to Try Today 

Don’t let the name fool you; calisthenic exercises are comprised of some of the most well-known fitness movements. Though the name can induce a sweat, this type of training is attainable. Today we’ll talk about five beginner calisthenic workouts for you to try. Let’s help you get more confident in the gym!

What Are Calisthenics?

Dating back to Ancient Greece, calisthenics exercise is a category within bodyweight workouts. Though the movements are easy to learn, proper form is essential. Calisthenics for beginners and even Olympians will give you a stellar workout. Here are some of our favorite basic calisthenics exercises.

1 | Pushups

Pushups are a great beginner calisthenics workout. Even if you have never stepped into a gym, you have probably seen a pushup. They are depicted in most movies’—army training, gym, or even handsome-love-interest-does-at-home-workout—workout scenes. 

How To Do A Pushup:

• Start in the plank position
  • Option to start with your knees on the ground to make the movement a little easier
• Lower your body down while bending your elbows, keeping them close to your side
• Try to go all the way down until your chest is just about to hit the floor, and then push up again

This movement may sound easy, but the key here is to hold a plank the entire time. Basically, you are holding the plank from point A (plank position) to point B (when you lower down). To get better at pushups, many professionals encourage their clients to practice plank holds. Practicing holding a plank will get your body used to the form before starting with the actual pushup.

2 | Sit Ups

Another popular calisthenics training move is the sit up. It helps you to improve core strength, which is essential to gain and keep as we age. Another classic gym class exercise, this calisthenic workout is universally known.

To Do A Sit Up:

• Lie on your back with your knees bent and your feet placed on the mat or floor in front of you
• With your hands placed softly behind your head and your chin tucked in, use your abdominals to sit up
• Come up into a seated position
• Lower down slow and controlled

What’s important in this movement is that you are using your core to move. That means your hands are not pulling your head forward, and you are not using force to lay back and then sit back up forcefully. Contrary to popular belief, most movements are more difficult when you take your time. There’s no need to rush through your situps.

3 | Planks

Planks are one of the most effective calisthenic exercises for core strength building and stability. They are said to work about 20 muscles at a time and have all sorts of variations for beginners and experts alike.

To Do A Plank:

• Start with your hands planted firmly on the ground below your shoulders
• Move your legs straight back with your toes on the floor
• Keeping your head in line with your neck and your core and glutes engaged, hold the pose
• Continue holding for as long as you can (30 seconds to one minute or more)

Form is everything when it comes to planks. If you have your butt too high in the air or your body sagging under your shoulders, you could get injured. It is essential to squeeze your muscles, engage your core, and keep a strong form. You should look like the image below:

4 | Lunges

One of the most famous depictions of a lunge is the proposal. A loved one getting down on their knee to profess their love for another. It’s a beautiful sight to see and also a wonderful strength training workout. The lunge engages muscles in your legs, glutes, and core, rounding out yet another stability-strengthening exercise.

To do a lunge: 

• Stand with your feet hip-distance apart
• Engaging your core, step forward with your right foot
• Bend your knee until your right leg has a 90-degree angle
• Your left knee should lightly tap or gently hover over the floor beneath you
• Push back into starting position and switch sides

For the safety of your knees, do not allow your front knee to go over your toes. This is a common error in lunges and even squats. Engaging your core and keeping awareness of your knees will help you have a safe and effective workout routine.

5 | Jumping Jacks

Jumping Jacks are kind of a retro workout. We see them in exercise videos from the 80s, and they may have been one of the first things you learned in gym class. This calorie-blasting movement is perfect for getting your heart rate up and also strengthening the core of your body.

To Do A Jumping Jack:

• Start standing tall with your feet together and hands at your side
• While engaging your core, jump both feet out to hip-distance apart or wider
• At the same time, pull your arms up over your head
• Return to start position
• Repeat

Just a few minutes of practicing jumping jacks is not only a great exercise but can even be a great way to warm up your body before a workout.

If you are looking to practice calisthenics movements, we would love to have you at any of our locations. You can also find calisthenic workouts on our virtual fitness app, iChuze Fitness. Here, our Coaches and Instructors will guide you through movements, teaching you about form and helping with your breathing techniques to gain confidence in the gym. Try it out for free today!

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