Calisthenics is a powerful exercise routine that requires no equipment at all. While traditional weight training requires you to use dumbbells or any other equipment in the gym, calisthenics help you exercise anywhere and at any time. This makes the exercise perfect for anyone who wants to get in shape without spending lots of money on fancy equipment or gym memberships.

However, the discussion does not end here, as knowing what exercises can help one reap all the associated benefits is essential. And for that, this blog discusses a must-try calisthenics workout plan. So, let’s get into the blog without wasting any more time.

8 Must-Try Calisthenics Exercises For This Year

1. Push-Ups 

Push-ups are among the best and oldest exercises for any calisthenics workout plan. This exercise trains your chest, shoulders, triceps, and core. While they may look easy, they can be powerful in training your entire upper body. To perform push-ups:

1. Lay down on your stomach with your hands shoulder-width apart.
2. Bring your body down until it is almost touching the ground.
3. Push back up to the original position.
4. Repeat, if necessary.

As a result, practicing them daily will strengthen the upper body and enhance core stability.

Source: Freepik

2. Pull Ups 

Pull Ups are some of the most physically straining yet rewarding exercises in calisthenics. It mainly targets your back and biceps, thus giving you a solid upper body. To perform them using proper form, one should:

1. Use an overhand grip to hold up the bar.
2. Pull the body up until your chin is over the bar.
3. Lower themself down again, but in control.

Also, if you are a beginner, pull ups will be very challenging. You can start with assisted pull ups or resistance bands to get a feel for the action and build up gradually. 

3. Dips 

Dips are good for exercising the triceps, chest, and shoulders. They can be done on parallel bars or even a bench. To do them: 

1. Grip the bars or bench with your hands and extend the legs before you.
2. Lower your body until your elbows reach an angle of 90 degrees.
3. Now, push your body back in the upward direction to the initial position.
4. Start low and gradually push off your limits as your body adapts.

Indeed, these are excellent exercises for the upper body and can easily be made more complicated by adding weight or changing the grip.

4. Burpees

It is a high-intensity workout that exercises the whole body and is very efficient at burning fat and developing muscle. Even though burpees are difficult, they can be easily done if one makes it a daily practice. So, add them to your routine to increase cardio endurance and all-around fitness. To perform:

1. Squat down from a standing position.
2. Kick your feet back to extend your body into a plank position.
3. Do a push-up before jumping back into the squat.
4. Stand up and jump up in the air, extending your arms overhead.

5. Jump Squats

Jump squats are dynamic variations of a regular squat. If added to your regular exercise regime, they are suitable for improving your strength and agility. But what if someone is a beginner? Well, it does not matter, as the following steps will help start from the very beginning. So, to do them, begin with a:

1. Squat stance with your feet at shoulder width.
2. Then, explosively jump up as high as possible.
3. Lastly, return and do a few sets.

Moreover, a calisthenics workout is incomplete without these, as they help one engage the quadriceps, hamstrings, glutes, and core.

6. Bicycle Crunches

Bicycle crunches are an excellent exercise that involves working one’s abdominal muscles, targeting more on the obliques. To perform:

1. Lie flat on your back, have your hands at the back of your head, then raise your legs.
2. Pull your left elbow toward your right knee as you extend your left leg. 
3. Switch sides and repeat in a pedaling-type motion. 

Lastly, this excellent core exercise will help you engage in deep abdominal strength while enhancing your balance and stability.

7. Plank

The plank is one of the simplest yet most efficient calisthenics exercises. It helps build endurance and mental focus. Doing a plank is not challenging; it’s just a matter of time and how committed you are to getting into your ideal shape. However, those who know very little about this exercise can refer to the following instructions.

1. To get in a plank position, lie down with your forearms out and straight on the floor. Keep your body in a straight line.
2. Then, engage your core and hold it for as long as possible.

Thus, planks work to build up not only the abs but also the shoulders, back, and glutes. To get the best results, gradually increase the time you hold the plank.

Source: Pexels

8. Jump Rope

Last but not least, we have a jump rope exercise on the list. Many people believe this exercise is just like playing a child’s game, but the truth is that it is among the great cardio exercises. It is a perfect way to improve cardio, coordination, and agility. 

1. Ensure your feet are together and the rope is behind you as you hold the jumping rope.
2. Maintain a slight bend in your knees and keep your arms by your sides.
3. Leap over the rope with both feet, swinging it over your head and landing gently.

Additionally, perform it daily to get the most advantages while maintaining coordinated movements.

Final Words

To sum up, calisthenics workouts are efficient and easy ways to keep the body in shape. The beauty of this workout regime lies in its simplicity. Whether you are a beginner or an advanced trainer, these eight calisthenics workouts help you gain strength, endurance, and flexibility. They will give you a lean body and maintain your health and fitness. Always consult a fitness professional before starting a new workout plan to verify that it suits your body and fitness goals.

References

Summer Fun Fitness. 12 Calisthenics Exercises You Need to Know.

Healthline. 8 Calisthenics Exercises for a Basic Workout.