What are calisthenics?

• Calisthenics are exercises that don’t rely on anything but a person’s own body weight. These exercises are performed with differing levels of intensity and rhythm. Sometimes these exercises are done with light handheld tools like rings and wands.
• Put simply, calisthenics is a form of bodyweight resistance training. In fact, almost all of the bodyweight exercises that you’ve probably done before are calisthenics exercises. Think: squats, push ups, lunges, and crunches. Calisthenics exercises use your bodyweight, along with gravity, as resistance in strength exercises, rather than free weights or exercise machines.Calisthenics focuses on strengthening your coordination, endurance, and mobility.
• Calisthenics exercises range from very simple (like squats), to advanced, such as muscle ups (think: a pull up except you pull your entire torso above the bar). More complex calisthenics exercises are similar to gymnastics — think of using a pull-up bar to do flips.
• Calisthenics can be incorporated into workout routines of various training styles, or you can do a workout routine with just calisthenics movements on their own. You can do calisthenics workouts anytime, anywhere. If you choose to use equipment, many parks have calisthenics equipment available to the public.
• These exercises allow for the development of strength, endurance, flexibility, and coordination.
• Calisthenics were developed in ancient Greece and became popular again in the early 19th century. Today, fitness training of athletes, military personnel, law enforcement officers, and people trying to keep in shape use these exercises for warming up for strenuous sports or to help build up their bodies. Scientist are also now studying the use of calisthenics to help treat various health conditions, from obesity to COPD.
• Calisthenics might be the word your grandfather used for physical exercise. This type of workout started cropping up in grade schools in the late 19th and early 20th centuries. These low-resistance exercises use your body weight rather than other equipment.
• You do many repetitions of each move to help build muscle while improving how long you can keep the exercise going. Calisthenics can be a warm-up or cool-down for another fitness routine or sport. Or it can be its own workout.
• Calisthenics are making a big comeback in workouts around the world. There are lots of ways these moves can benefit you.
• Calisthenics is a form of physical training focused on teaching you to master your own bodyweight using minimal equipment.

The word comes from the Greek, Kalos and Sthenos meaning ‘Beauty’ and ‘Strength’. It is the art and science of beautiful movement.

• The School of Calisthenics was established to help anyone start, or continue their bodyweight training journey. Whether you want to learn to handstand, human flag or muscle up, or you want to explore the most natural form of physical training so you can do a workout anytime, anywhere, we have got everything you need.
• Calisthenics is the complete package. Body and mind working together to the perfect symphony of mobility, stability, strength and play. Here is some information about the benefits of exploring your potential through bodyweight training.

PHYSICAL HEALTH

• Bodyweight training represents exercise in its most natural form and combines strength training and basic gymnastic movements that can be done anywhere.
• It’s true that there is beauty in simplicity and calisthenics has been tried and tested over millennia leaving no doubt that it delivers exceptional results in all facets; movement, strength and aesthetics. Whilst the latter is a consideration at the School of Calisthenics we encourage people to focus on what your body can do rather than just what it looks like.
• The great thing about progressive bodyweight training is that with consistent training at an appropriate intensity, the two come together. You get a box full of gravity defying movement skills and, an athletic physique.
• To be successful in calisthenics you must learn to use the body as an integrated unit instead of individual and isolated muscles. This is good news as exposing yourself to exercises that require you to transfer force from hands to feet means a huge potential return when it comes to functional movement and robustness. Calisthenics will serve you well now, and into the latter years of your life.

MENTAL HEALTH

• Research shows that setting and achieving goals, learning new things, being resilient and having a community to be part of can help make you happier. Calisthenics creates the opportunity to do all these things.
• Because the focus changes to what your body can do, instead of just what it looks like, issues with body image and dysmorphia can be reduced. Calisthenics also promotes mindfulness through a need to be present in your practice, particuarly in the skill acquisition phase of learning a new movement.
• Calisthenics is about more than just getting strong and taking cool photos. Your brain is a muscle that needs flexing as well and training it with progressively challenging movements is a great way to keep it sharp.

REDEFINE YOUR IMPOSSIBLE

• Most people have a place in their brain where they put things they think they can’t do. We call this the ‘Impossible Box’. Before starting calisthenics you may find that you instinctively put human flags, muscle ups, handstands and front levers in that box. But we’re here to make sure they don’t get stuck there for too long.
• Get ready to Redefine Your Impossible.

PLAY

• Training and exercise should be enjoyable but so many people are not having fun with it. With calisthenics however it is unavoidable. Play is a central pillar of exploring your physical potential as you will become open to trying new things, falling over and getting back up with a smile on your face.
• Watch any child learning to move and you will see how much fun they are having. Play is something we forget as adults and calisthenics will bring it back in abundance. Einstein said that play is the highest form of research, read more about how calisthenics and play are inseparable.

Types of Calisthenics

Calisthenic exercises are relatively quick and involve moving most or all of your body. You repeat each exercise at least 10–12 times. You do more if you like, depending on your fitness level.

Some examples of calisthenic exercises include:

• Jumping jacks
• Trunk twists
• Push-ups
• Pull-ups
• Chin-ups
• Sit-ups
• Planks
• Lunges

What Are the Benefits?

• The benefits of calisthenics depend on your fitness level. For beginners who are only able to do 10–12 repetitions at a time, the workout helps build muscle strength. Once you’re able to do more reps, calisthenics help increase muscle endurance — how long you can keep up the exercise.
• If you’re already physically fit and want to increase muscle strength, you can adjust calisthenic exercises for your fitness level. For example, you can add extra weight while you exercise. This could mean wearing a weighted belt to do pull-ups.
• You can also make exercises harder by changing your body position. Try raising your legs on a platform or a step while you do push-ups. This challenges your muscles more, which helps build strength. Building muscle may give you a leaner appearance, too. Calisthenics may also help make your body more flexible.
• They can also be good for helping you stick to workouts for a longer time. But in order to get the full benefit, you have to do the exercises quickly. You can’t stop for more than a minute or so between each set. That keeps your heart rate up, making calisthenics a more challenging and effective workout.

How Many Calories Do Calisthenics Burn?

The number of calories you use while doing calisthenics depends on several things, including your weight and your age. On average, doing calisthenics for about 30 minutes burns:

• 135 calories if you’re 125 pounds
• 167 calories if you’re 155 pounds
• 200 calories if you’re 200 pounds

If you do vigorous calisthenics for half an hour, your calorie burn will be more like this:

• 240 calories if you’re 125 pounds
• 298 calories if you’re 155 pounds
• 355 calories if you’re 200 pounds

If you have health problems, get your doctor’s OK before beginning a new exercise routine.

• Whether you’re stuck at home, traveling, or heading outdoors for some fitness-resistance bands are a fantastic piece of workout equipment to elevate your bodyweight routine. The stretchy bands are great for building strength and muscle endurance all over your body-plus, they’re easy to use and very versatile.
• To put those resistance bands (and your body) to the test, try this workout from my signature Love Sweat Fitness 3:1 method. Each circuit features three strength exercises and one plyometric exercise-so you’ll get great strength and a cardio workout, all rolled into one. Depending on how much time you have, either choose one of the circuits below, or do all three.
• Time: 30 Minutes
• Equipment: Resistance band
• Instructions: For each exercise in the circuit, complete the number of indicated reps before moving to the next exercise. Repeat each circuit twice before continuing to the next.

Common misconceptions about calisthenics

• There are plenty of common misconceptions about calisthenics that can stop people from trying out this training style or adding it to their workout schedule.

You can’t build muscle with calisthenics

• It’s suggested that calisthenics doesn’t allow you to build muscle mass like weight training does. And while weight training will often get you physical muscle mass quicker than calisthenics, calisthenics can still be an effective and sustainable way of getting stronger and building muscle just not as rapidly.

It’s not for women

• Because a lot of calisthenics involves upper body strength exercises such as pull ups, there’s a common myth that women don’t or shouldn’t do it. Women do have significantly lower upper body muscle mass than men, which means it can take longer to build strength to master upper body Calisthenics exercises. However, it’s simply not true that they cannot master them — it just takes time, dedication and patience. Beginner calisthenics exercises can be built upon, so there is always an opportunity to master and improve.

You can’t progress resistance with calisthenics

There is the assumption that without the option to increase weights, you can’t progress in your training beyond your own bodyweight. This is not entirely true. To increase resistance in certain calisthenic exercises, there are a number of things you can do. You can:

• Add in a resistance band
• Increase the reps that you do
• Progress the difficulty of the movements (for example, progressing from pull ups to chest to bar pull ups and eventually muscle ups)
• Add in a weight vest or dumbbells
• Do ‘jumping’ versions of the exercises to increase your heart rate (eg. jumping squats).

The benefits of calisthenics

• Practicing calisthenics has many benefits. Not only for your body, but for convenience and lifestyle, too. Let’s take a look at the benefits of calisthenics.

You can do it anywhere

• Since calisthenics exercises use your bodyweight as resistance, equipment is not a necessity. This means you can do calisthenics virtually anywhere: at home, in the park, or in your hotel room while you’re on holiday or travelling for work.

It’s great for beginners

• Many calisthenics exercises are simple and commonly used. If you’re just starting to workout, beginning with calisthenics exercises can help you learn correct form safely before progressing to weighted exercises.

It uses whole-body exercises

• Unlike some traditional weight training, most calisthenics exercises are designed to incorporate your whole body into the movement. This means you increase your strength throughout your entire body, rather than just focusing on single areas at a time.

It helps you move better in everyday life

• Calisthenics movements are “functional” movements, which means they will help with coordination, strength, stability, and mobility in your everyday life beyond the gym (or wherever you work out!).

It makes you stronger

• Calisthenics exercises allow you to build strength in a sustainable way, and will make your entire body stronger over time.

It’s fun!

• And lastly, calisthenics exercises are fun. Once you’ve mastered the basics, calisthenics can allow you to build strength and flexibility to the point where you’ll be able to do awesome things with your body that you couldn’t do before (muscle ups, anyone?).

Best calisthenics exercises

• The best calisthenics exercises you can do depend mainly on your level of experience. A beginner will likely need to start with the basics, whilst someone who has been working out for some time can likely progress to more complex, challenging calisthenics exercises.

Calisthenics exercises for beginners

• If you’re just starting out with calisthenics, it’s important to start with some simple body weight exercises. These include:

Exercise routine

• Here is a calisthenics workout for beginners that works various parts of the body for a complete, full-body workout:
• Perform the following exercise circuit three times, with a 30-second rest between each exercise set, and a three-minute rest between each circuit repetition.

Pullups

10 reps

• Pull ups are a challenging exercise. If you’re a beginner, use a resistance band wrapped around the pull up bar and place your feet into the band. This will give you more assistance with lifting up your body weight, and keeps your body in a better position as you learn the technique.
• Stand facing an exercise bar.
• Grasp the bar from the top with your arms slightly more than shoulder-width apart.
• Use your shoulder muscles to pull you up, bringing your head up over the bar.

Chin-Ups

10 reps

• Similar to pull ups, chin ups are performed with an underhand grip (imagine your fingernails facing towards you on the bar rather than away from you). Chin ups will engage more of the biceps and the front of the shoulders than pull-ups. If you can’t do a chin-up when you first start, try using a resistance band to support your weight as you build strength, or use an assisted chin-up machine at the gym.
• Stand facing an exercise bar.
• Grasp the bar from underneath with your arms in a tight, slightly closer than shoulder-width grip.
• Use your biceps to pull you up, bringing your head up over the bar.

Dips

20 reps

• Stand inside a dip bar and use your arms and shoulders to lift you off the ground.
• Bend your elbows back using your tricep muscles to move you up and down.
• If you do not have a dip bar, you can also perform dips off an exercise ball or bench by keeping your feet on the ground and knees bent at a 90-degree angle.

Jump Squats

15 to 20 reps

• Bodyweight squats are a simple and effective exercise you can do as a beginner who is new to calisthenics. These can be done on their own, or with a resistance band wrapped around your thighs for more of a challenge.
• Stand with your body facing forward and your feet parallel, directly underneath your shoulders.
• Move your feet a few inches apart with your toes pointed slightly outward.
• Lower yourself into the squat, lowering your hips back and down while bending your knees.
• Keep your chest upright, with your head and face forward.
• Get into as deep a squat as possible, and then explode forcefully upward into a jump.

Never extend your knees over your toes, as that moves the strain of the squat to the knee joints. This can injure your knee joints.

Pushups

20 reps

• Get on your knees and place your hands underneath, but slightly outside, your shoulders.
• Extend your legs while holding your body up with your arms, getting into “plank” position.
• Be careful not to let your back sag or backside stick up into the air.
• Lower your body by bending your elbows close to your body until your chest almost touches the floor.
• Your upper arms should form a 45-degree angle when the top part of your body is in the lower pushup position.
• Pause while you are in the lower position, and then push back up to the starting position quickly.
• Keep your abdomen, or core, flexed during the entire movement.

Crunches

50 reps

• A classic core exercise, crunches are great for building strength in your abs.
• Lay on the ground with your back flat.
• Place your feet flat on the ground, bending your knees up at a 90-degree angle to your body.
• Cross your hands on top of your chest and keep your head about a fist’s distance from your chest.
• Keeping your core tight, sit up until your elbows or chest touch your knees.
• Focus on using your core muscles to pull you up, breathing out as you sit up and breathing in as you lie down.

Burpees

15 to 20 reps

• Burpees are a great exercise for building upper body strength and getting your heart rate up.
• Stand facing forward with your feet shoulder-width apart, keeping your weight in your heels and your arms at your sides.
• Push your hips back, bending your knees and lowering into a squat.
• Put your hands palms down on the floor in front of you, a little narrower than you are keeping your feet.
• Put your weight into your hands and jump your feet back, landing softly on the balls of your feet, your body in a straight plank position.
• Be careful not to let your back sag or backside stick up into the air.
• Jump your feet forward so they land next to your hands.
• Push your arms up over your head and jump quickly into the air.

Jump Rope

30 secs

• Grasp the jump rope handles and hold your hands roughly the same distance from the center line of your body.
• Rotate the rope with your wrists — not your elbows or shoulders — while jumping off the ground about one to two inches into the air, clearing the rope.
• As you jump, keep your toes pointed down and a slight bend in your knees

Plank

30 to 45 seconds depending on your ability

• Planks are a simple exercise that are great for stability, balance, and core strength.
• Get in a press-up position but rest on your forearms rather than your hands.
• Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag.

Close-grip Inverted Row

Between 5 and 20 reps

• Set up a bar in the squat rack and grab it with an underhand grip, hands shoulder-width apart.
• Pull your body up until your chest almost touchest the bar, keeping your body straignt from neck to ankles throughout.
• Pause, then lower yourself back down to the start position.

Walking Lunges

10 to 15 on each leg

• Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor.
• Use the heel of your right foot to push yourself off into the next lunge, this time leading with your left leg.

Side Plank

30 seconds on each side

• Lie on your left side with your knees straight and prop your upper body up to take its weight on your forearm.
• Brace your core and raise your hips until your body forms a straight line.
• Hold this position while breathing deeply.
• Then roll over and repeat on the other side.

Handstands

• Handstands a great way of building your shoulder strength.
• As a beginner, you can start by doing a handstand hold with your feet resting on top of a box, or by leaning your legs up against a wall.

L-sits

• L-sits are a great upper body exercise that can be done to build strength in your core and arm muscles.

Single-leg Squat

• Also called a pistol squat, this move will challenge your balance, mobility, and leg strength.

Lunges

• Bodyweight lunges can either be done with alternating legs, or as ‘walking’ lunges.
• You can even up the intensity and do these as ‘jumping’ lunges for a challenge.

Sumo Squat

How to:

• Start with the resistance band around your thighs just above your knees.
• Place your feet wider than hip-distance apart, with your heels facing in and your toes pointed slightly out.
• Keep your bodyweight in your heels with your chest lifted and core tight.
• Sit your hips back and down as you lower into a “seated” position.
• Pushing into the band, bring your hips down in line with your knees.
• Push through your heels and squeeze your glutes to come back to standing.
• That’s one rep. Complete 15.

Pull-Downs

How to:

• Start by holding the band in both hands overhead.
• Pull your shoulders back and down, tuck your pelvis, and engage your core.
• Exhale and pull down on the right side, driving your elbow down and squeezing your shoulder blades together.
• Inhale as you return to the starting position and do the same on the left.
• That’s one rep. Complete 10.

Russian Twists

How to:

• Begin in a side forearm plank with shoulders stacked over the elbow and resistance band around the thighs just about the knees.
• Engage your core and drive your upper knee toward your chest as you reach your arm and pull your elbow to meet the knee in the middle.
• That’s one rep.
• Complete 30 on each side.

Frog Hops

How to:

• Start in a sumo squat position with the band around your thighs and hands on the floor.
• Explode, jumping up with hands overhead, and land softly back into your squat. Move as quickly as possible.
• That’s one rep.
• Complete 15.

Clams

How to:

• Come onto your side with your knees bent and the band around your thighs.
• Keep your ankles together as you press into the band to open your knees, working your abductors.
• Slowly close with control.
• That’s one rep.
• Complete 16 on each side.

Bicep Curls

How to:

• Start standing, with the band in both hands and your feet hip-distance apart.
• Keep your bodyweight in your heels and a slight bend in your knees. With straight arms, bring your hands together in front of you.
• Start with your right hand facing away from your body and your left facing your thigh.
• Engage your right side and curl the band up toward your shoulder.
• Squeeze at the top and slowly lower with control.
• Repeat this same movement on the left and alternating sides.
• That’s one rep.
• Complete 12.

Single-Arm Row

How to:

• Start with the band in both hands and your feet hip-distance apart.
• Keep your bodyweight in your heels and hinge forward slightly.
• With straight arms, bring your hands together in front of you.
• Then with your palms facing each other, pull your right elbow back, keeping it close to your body.
• Squeeze the shoulder blades together, pause, and return to starting position.
• That’s one rep.
• Complete 12 on each side.

Mountain Climbers

How to:

• Start in a plank position with the band around your thighs, just above your knees.
• Drive your right knee toward your left elbow, then step back to starting.
• Repeat with your left knee to right elbow.
• That’s one rep.
• Complete 20, moving from left to right as quickly as possible.

Dead Lifts

How to:

• Start with the band around the bottom of your feet, feet hip-distance apart.
• Bend into your knees and hinge forward with a flat back to gather the band in your hands.
• Engage your glutes as you lift to standing, squeezing your glutes and hamstrings at the top.
• That’s one rep. Complete 15.

Note: You will not likely be able to return to full upright position with the band in hands. Keep a bend in your knees and remain slightly hinged at the top depending on the band you use.

Tricep Kickbacks

How to:

• Start with your band in both hands and your feet hip-distance apart.
• Keep your bodyweight in your heels and hinge forward slightly. Place your left hand with the band onto your right hip.
• Drive the elbow of your right arm toward the sky; keep your right hand on your hip.
• Keep your upper arm stable as you press your band back and upward to straighten your arm.
• Bend to lower the band to your hip.
• That’s one rep.
• Complete 12 on each side.

Bicycles

How to:

• Lie on your back with the band around your thighs and just above your knees.
• Bring your hands gently behind your head with your elbows out wide.
• Bend your knees to a 90-degree angle and engage your core.
• Lift your shoulders off the mat and extend your left leg out to hover, as you twist your right elbow to your left knee.
• Switch sides and repeat.
• That’s one rep.
• Complete 20.

Plank to Squat

How to:

• Start in plank position with the band around your thighs and legs slightly wider than hip-width apart.
• Hop your feet toward your hands.
• When your feet reach your hands, bring your weight into your heels, and continue to press into the band.
• Lift your chest to lift into a squat position.
• Plank your hands back down, hop your feet back.
• That’s one rep.
• Complete 12.

Side Plank Crunch

How to:

• Begin in a side forearm plank with shoulders stacked over the elbow and the resistance band around your thighs just about the knees.
• Engage your core and drive your upper knee toward your chest as you pull your elbow to meet the knee in the middle.
• Return to start.
• That’s one rep.
• Complete 10 reps on each side.

Oblique Jackknife

How to:

• Start by lying on your right side with the band around your ankles.
• Bring your legs a few inches in front of you and press into the band to create resistance.
• Exhale, engage your core, and bend at your waist as you lift your legs and left arm to meet in the middle.
• Lower to a hover and repeat.
• That’s one rep.
• Complete 15 reps on each side.

Calisthenics equipment

One of the many benefits of calisthenics is that it does not require equipment. There are plenty of calisthenics exercises you can do without equipment, which makes it a great form of strength training for at-home workouts.

Still, there are some simple items that can be used in your calisthenics routines. Some of the most commonly used calisthenics equipment include:

• Parallettes: two bars on stands that sit parallel to each other
• Pull up bar: a horizontal pole that you can use to ‘pull up’ your bodyweight
• Resistance band: A thick elastic band that can be used to accommodate variable resistance in your bodyweight exercises.

Getting started with calisthenics

• If you’ve never done calisthenics before, it might feel a little overwhelming watching people lift their entire body over a pullup bar or press up into a handstand. Whatever your preferred style of training, the road to building body strength is a long one. The key to success is getting started.
• Anyone can get started with calisthenics. You don’t need any gym equipment, you don’t need a personal trainer, and you don’t need any prior training background to get yourself started with calisthenics. After all, all of those fancy tricks you might have spotted on social media have their foundations in basic bodyweight skills such as push-ups, pull-ups, dips, and squats. The beauty of calisthenics training is that it’s suitable for almost everyone regardless of size, age, gender, experience, or ability level.
• Whether you’re working out at home, or you go to a gym, calisthenics can easily be incorporated into your workout routine. Take a look at our simple bodyweight workout which incorporates simple calisthenics exercises that you can do at home.

Calisthenics vs. weight exercises

• There is an ongoing debate surrounding the which form of exercise achieves the best results: calisthenics or weight training? In reality, there are benefits to both forms of strength training. Both are invaluable parts of your workout routine, and can be used in conjunction with one another.
• Calisthenics exercises require a person use their own body weight to perform strength-training movements. Weight exercises, on the other hand, require a person use dumbbells or other weighted apparatuses to perform strength-training movements.
• According to researchers, calisthenics and weight exercises produce similar physical results, at least in the short-term. For example, in one study researchers had 15 men follow a weight-based training workout and 17 men follow the U.S. Army’s calisthenics-based Standardized Physical Training program for 1.5 hours a day, five days a week, for eight weeks. At the end of the eight weeks, both groups’ fitness increased to a similar degree.
• Weight training has the benefit of allowing you to rapidly increase your strength, with the option of continually increasing the amount of weight you can lift. Calisthenics is convenient (in that it does not require equipment), and is a great starting point for beginners to learn correct form in all kinds of exercises. Calisthenics is still resistance training — just like weight training — but it uses your own body weight rather than external weight. Calisthenics will still help you to become stronger, build muscle and get lean.

The takeaway

• Calisthenics exercises appear to increase physical fitness to a similar degree as weight-based training exercises.
• The benefit of calisthenics over weight-based training exercises is that calisthenics requires little-to-no additional equipment — all you need is your body!