HomeSports 2.0Learn The Best Calisthenics Workout Plan for Beginners

Learn The Best Calisthenics Workout Plan for Beginners

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Calisthenics Meaning

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Calisthenics workout is a kind of exercise that majorly relies on a person’s body weight rather than anything else. It is considered to be a form of strength training that consists of a variety of exercises and movements that focus particularly on large muscle groups. The Calisthenics exercises are performed with intensity and rhythm which vary in levels. These exercises are performed without equipment or a minimal amount of them. For people who are unwilling to invest their money in a gym, Calisthenics exercises are exactly what they need.

calisthenics workout - KreedOn
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What are Calisthenics Workout and its history

What is Calisthenics Workout? Bodyweight training exercises - KreedOn
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The term Calisthenics is derived from the Greek word Kallos which means beauty and Sthenos which means strength. Calisthenics was developed and practiced in Ancient Greece. Some researchers suggest that Calisthenics was also used in Ancient China as a way to maintain the health of a person. Catharine Beecher, an American educator during the 19th century popularized the idea and the concept of Calisthenics. Catharine along with Dio Lewis used to set up physical education training camps especially for women. Calisthenics started to take a back seat in American schools after physical education started to gain more prominence.

Calisthenics Workout

In the present scenario, Calisthenics is associated with a street workout which is a rapidly growing international sport. The WSWCF (World Street Workout and Calisthenics Federation) an organization based in Riga, Latvia organizes the annual National Championships. The Battle of Bars is promoted and orchestrated by WCO (World Calisthenics Organization) which is situated in LA (Los Angeles).

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Street Workout competitions have made space for Freestyle Calisthenics which is a manifestation of Calisthenics where an individual uses their strength and momentum to perform dynamic tricks and skills on the bar or a rod. Each trick or skill is linked with the other which leads to a harmonious flow of movements.


warm up exercise KreedOnAlso Read: Learn warmup exercise | Meaning | Benefits | How to do


Benefits of Calisthenics Workout

benifits of calisthenics workout - KreedOn
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Calisthenics workout has a lot of benefits, here are some of them:

  • Burning Calories – Calisthenics exercises involve a lot of movements and use of strength. Muscle groups such as core, chest, arms, legs, and back have a huge involvement in these exercises. It means your major muscle groups will be involved in a single exercise and they will function simultaneously during the workout.
  • Long Term Benefits – Calisthenics has some beneficial traits which prove to be very useful in the long run. As-
  1. Helps you to sleep better
  2. Lose weight
  3. Reducing the high risk of type 2 diabetes
  4. Improves flexibility, balance, and strength
  • Low Cost – Calisthenics does not require any expensive high-quality equipment. One can easily perform Calisthenics exercises with the help of a jump rope or a pull-up bar. Other than these two pieces of equipment nothing else is required. Thu, Calisthenics does not require any significant amount of investment.
  • Increases Mobility – Calisthenics helps in improving the mobility of a person and it also plays a vital role in reducing the risk of injuries. With Calisthenics our ability to perform daily life tasks improves significantly. According to Michael “Calisthenics essentially trains us in the way we function throughout our daily life.”

Exercise in Calisthenics Workout

  • Pull-Ups
  • Chin Ups
  • Push-Ups
  • Squats
  • Dip
  • Lunges

Calisthenics Equipment

  • Calisthenics Gloves: These gloves help to avoid roughening of hands. During pull-ups or chin-ups, calluses may appear due to performing with high intensity.  
  • Pull-up Bar: These bars come in different sizes and shapes. Some bars can easily mount between door frames. One can easily choose a bar according to their needs.
  • Massage Gun: It is used to massage muscles and avoid any tight spots. They are smaller and easy to use. They can easily fit into small areas.  

Push Ups KreedOnAlso Read: How to do Push-Ups: A Complete Step by Step Guide


Calisthenics workout plan for beginners

Calisthenics workout plan for beginners - KreedOn
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Here is a planned calisthenics workout plan for beginners who are not fully aware of Calisthenics exercises.

10 Pull-ups

  • Stand in a position so that you can face the bar.
  • Hold the bar with both your hands. Place your arms a bit more than the shoulders width apart.
  • Try to pull yourself up by using the strength of your shoulder muscles and bringing four heads over the bar.

10 Chin-ups

  • Stand facing towards the bar.
  • Hold the bar from underneath by using both your arms.
  • Use the strength of your biceps to pull yourself up until your head reaches above the bar.

20 Dips

  • Stand inside a dip bar or use an exercise ball if you don’t have a dip bar.
  • Bend your elbows backward, use your triceps to move up and down.

25 Squats

  • Place your feet wider according to your shoulders width.
  • After that lower your hips to 90 degrees by maintaining a straight body posture.
  • Move up and down and try to go deep as possible.

20 Push-ups

  • Lay flat on the floor with your face facing down.
  • Place your hands wider and possibly even with your chest.
  • Try to lift yourself until your arms are fully extended.
  • Keep your back straight and core tight.
  • Pause when you reach a lower position and then go upwards by extending your arms.

50 Crunches

With your back flat, lay on the ground.

  • Bend your knees at a 90-degree angle.
  • Cross your hands and lay them on top of your chest.
  • Sit up until your knees touch your elbows and keep your core tight.
  • Breathe out as you sit up and breathe in as you lie down.

These are the Calisthenics exercises you need to perform regularly to keep yourself fit.


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