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Home Fitness

The Best Calisthenics Workout Routine

by Elizabeth
in Fitness
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The Best Calisthenics Workout Routine
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Introduction 

It is important to keep your body healthy as part of your daily routine. If you think, what is the best calisthenics workout plan for your body? What things should you consider while making a plan for a calisthenics workout?

If you are new to this mode of exercise, then do not bother. Instead, check out these full-body calisthenics workouts. Then, you can try them without any worry.

Indulging your body into a workout is not easy because you have to make a fair and suitable decision. You have to choose the exercises that fit your belt and make you feel happy, comfortable and keep the body fit and healthy at the same time. 

Calisthenics is a general term among gym lovers and fitness followers. This is included in many exercises and helps to maintain health without giving tough times like intense workouts. And guess what, if you are a beginner at workouts, then Calisthenics is the best option for you. 

You can have the best Calisthenics workout exercises in this article. So let's begin reading and get the details.

What is Meant by Calisthenics Workout?

When talking about the best calisthenics workout program, you must know what it is and how it can help you out? Calisthenics is a type of bodyweight resistance training that you can use to maintain your body health.

This is not like traditional workout exercises because it utilizes body weight and gravity for resistance training. This may help to strengthen your body and boost endurance at the same time.

The fun fact with calisthenics workouts is that you can do it anywhere without any problem. It is an all in one workout plan that targets most of the fitness needs. 

There is no more need to think about what is the best calisthenics back workout for yourself. You can still have fun with your fitness merits, so don't worry about it. 

What are the Best Calisthenics Workouts?

After knowing about the Calisthenics workout, let’s move on to the best workout plan for Calisthenics? Yes, you can have the best exercises that you can use in your daily routine. 

You can use different exercises that help you to maintain health with Calisthenics and get the desired results. It has the support to boost strength and muscle build-up. Everything you do is amazing when you are comfortable with it. 

The most common things to add to your workouts are triple-digit lunges, dips, push-ups, rows, and pull-ups. In addition, here are the best calisthenics workouts for boosting strength, endurance, and muscles. 

Calisthenics for Strength 

Chest & Back

Push-up 3 sets, to failure Rest 1 min
Chin-Up 3 sets, to failure Rest 90 sec.
Typewriter push-up 3 sets, to failure Rest 90 sec.
Smith machine inverted row 3 sets, to failure Rest 1 min
Close-Grip Push-up 3 sets, to failure Rest 1 min
Negative pull-up 3 sets, to failure Rest 90 sec.

Legs & Shoulders

Walking Lunge 3 sets, 40 reps Rest 90 sec.
Wall sit 3 sets, 1 min Rest 1 min. 
Hip Thrust Step-Out 3 sets, 8-10 reps Rest 1 min.
Single-leg box squat   3 sets, 5-10 reps Rest 1 min.
Pike Push-Up 3 sets, 8 reps Rest 1 min.
Judo push-up 3 sets, 8 reps Rest 1 min.

Active Rest & Abs

Hanging Windshield Wipers 3 sets, 16 reps Rest 90 sec.
Hollow-Body Hold 3 sets, 1 min Rest 1 min.
Elbow plank 3 sets, 1 min Rest 90 sec.

Calisthenics Workout for Muscle Build

Chest & Back

Hand-release push-up, chest-bump push-up 3 sets, 30 sec Rest 90 sec.
Feet-elevated push-up 4 sets, 10 reps Rest 1 min.
Triceps dip 4 sets, 8-10 reps Rest 90 sec.
Chin-Up 4 sets, 8-10 reps Rest 90 sec.
Hyperextensions With No Hyperextension Bench 4 sets, 15-20 reps Rest 90 sec.
Suspended row 4 sets, 15-20 reps Rest 1 min.

Legs & Shoulders

Bulgarian Split Squat On Chair 4 sets, 10-15 reps No rest 
Sissy Squat 4 sets, 10 reps Rest 90 sec.
Exercise ball leg curl 4 sets, 15-20 reps Rest 1 min.
Calf Press 4 sets, 25 reps Rest 30 sec. 
Handstand push-up 4 sets, 8-10 reps Rest 90 sec.
Scapular Slide 4 sets, 30 sec Rest 1 min.
Alternating Side Plank Reach 4 sets, 16 reps Rest 1 min.
Bear crawl 4 sets, 30 sec Rest 90 sec.

Active Rest & Abs

Cocoon Crunch 4 sets, 10 reps Rest 1 min.
Full Moon 4 sets, 12 reps Rest 1 min.
Knee-Tuck Kick-Up 4 sets, 10 reps Rest 1 min.
Side plank hip dip 4 sets, 8 reps No rest 

Calisthenics Exercises for Weight Loss

1st Workout Superset 

Bodyweight squat 3 sets, 10 reps No rest 
Single-leg balance and reach 3 sets, 10 reps No rest 

Circuit

Jumping Jack 1 set, 30 sec No rest 
Shadowboxing 1 set, 30 sec No rest 

Superset 2

Push-up 3 sets, 10 reps No rest 
Sit-up 3 sets, 10 reps 1 min. 

Circuit

Russian twist 1 set, 30 sec No rest 
Elbow plank 1 set, 30 sec No rest 

Superset 3

Scapular Slide 3 sets, 10 reps No rest 
Bench Dip 3 sets, 10 reps 1 min. 

Circuit

Mountain climber 1 set, 30 sec No rest 
Glute bridge 1 set, 30 sec No rest 

Conclusion

When talking about the best Calisthenics workout routine has a blend of different things that can make you feel healthy and happy. This is an excellent and easy-to-do workout routine that you can utilize for increasing muscle strength and endurance.

The calisthenics workout program is a kind of resistance training that helps you work out with your body weight. As a result, you can maintain your weight and boost your strength for desired endurance level.

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You can perform a calisthenics workout anywhere, such as outdoor or indoor. It is so easy and fun-loving that you can enjoy fitness and health support at the same time. 

If you are looking for a workout solution that keeps your fitness needs to be addressed, then a Calisthenics workout is the best option for you. So, make it a fair deal to enjoy greater outcomes.

Tags: fitnessworkout
Elizabeth

Elizabeth

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