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50 Best

Calisthenic Exercises

For

Beginners

www.calisthenics-gear.com

50 Best

CALISTHENIC

EXERCISES

FOR

BEGINNERS

50 Best

CALISTHENIC EXERCISES

FOR

BEGINNERS

www.workplace.co.tz

Copyright © 2020 by Calisthenics-gear.com

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Conventions. This book may not be reproduced,

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means electronic or mechanical, including

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hereafter invented, without written permission

from the publisher.

CONTENTS

Introduction

What Are Calisthenics Exercises?

Are Calisthenics Exercises Effective? A Look At Current Evidence

How Does Calisthenics Work?

Benefits And Potential Drawbacks Of Calisthenics

Benefits Of Calisthenics

How About The Drawbacks?

Top Calisthenics Workouts For Beginners

1. Scapula Push-Ups

2. Rotator Cuff Stretches

3. Chest Stretches

4. Scapula Foam Roll

Increasing Mobility In The Lower Body

5. Mountain Climbers

6. Deep Squat

7. Hip Flexor Stretch

8. Piriformis Foam Roll

9. Knee Circles

10. Adductor Foam Roll

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Increasing Core Mobility

11. Side Leans

12. Spine Foam Roll

Exercises To Include In Calisthenics Workout Routine

13. Push-Ups

14. One-Arm Push-Ups

15. Wall Push-Up

16. Wrist Push-Up

17. Rows

18. Rock Climber Pull-Up

19. Rope Pull-Up

20. Wide-Grip Pull-Up

21. Incline Pull-Up

22. Chin-Up Pull-Up

23. Triceps Dip

24. Box Dip

25. Fast Muscle-Up

26. False Grip Muscle-Up

27. Wall Walks

28. Ninety-Degree Push-Ups

29. Parallette Handstand

30. Freestanding Handstands

31. Planks

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32. Crunch

33. Dragon Flag

34. Hanging Knee Raise

35. Window Wipers

36. Single Leg Squat

37. Calf Raise

Calisthenic Exercises For Conditioning

38. Jump Lunges

39. Bear Crawls

40. Star Jumps

41. Sprints

42. Jump Squats

43. Squat Thrusts

Working On Flexibility

44. Cobra Stretch

45. Quad Stretch

46. Chest Stretch

47. Upper Back Stretch

48. Cat Stretch

49. Kneeling Hip Flexor Stretch

50. Hamstring Stretch

Developing A Calisthenics Training Program

Conclusion

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8

INTRODUCTION

Have you recently seen someone creating a human flag in the park? Or maybe they

used the bars at the local park as a way to do a few chip-ups in the outdoors? Chances

are, you’ve observed calisthenics in action.

Today, calisthenics is no longer a new term. We hear it all the time, even when visiting

a gym. It has become a popular training method that requires nothing more than

gravity and your own body weight. Calisthenics does not require lengthy or expensive

gym memberships, and the world becomes your playground with this training method.

You’ve shown an interest in calisthenics, perhaps after seeing it in real life, or maybe

you watched a video on YouTube. The problem, however, is that getting started can be

a challenge. Most people won’t be able to go out and do a human flag on their first run

with calisthenics. In fact, this particular method is generally considered advance – it

requires dedication and a lot of strength.

The good news is, that guy doing the human flag so easily had to begin somewhere.

Following the right guidance, understanding how calisthenics work, and knowing

where to begin – these are factors that are sure to contribute to your success. They are

also factors that we will be addressing in this book.

By following this book, you will discover what calisthenics is and find out how you can

develop a training program that matches your preferences, needs, and your goals. You

will also discover 50 of the best calisthenic exercises that are perfect for beginners.

We look at a few myths surrounding these exercises too and consider the truth behind

each of these.

50 Best Calisthenic Exercises For Beginners


9

WHAT ARE

CALISTHENICS EXERCISES?

While calisthenics has become popular, many people do not thoroughly understand how

the process works and what it does. With this in mind, we thought it would be a good idea

to start this book out by providing an easy-to-understand explanation.

The word “calisthenics” originates from the Greek language. There are two specific Greek

words that were used to develop the term “calisthenics.” These include Kalos and Stenos.

Kalos translates to “beauty,” whereas Stenos translates to “strength.”

You should note that calisthenics was not originally intended to help you gain strength

and muscle mass. In fact, the program was initially implemented in schools and

educational institutes. Calisthenics was used as a way to promote the overall health of the

body – particularly among children.

Over the years, calisthenics has evolved. It is no longer a simple activity used to help

promote fitness and health among children at school. Today, people have taken the idea

of calisthenics and created more intensive versions – which means more resistance and,

as a result, the ability to create a training program that works for adults too.

Calisthenics is generally not performed in a gym, although some people do visit a gym to

perform a few moves that form part of their training program. If you prefer not to go to a

gym, then no problem – you can perform the exercises that are part of calisthenics even

when you do not have your own equipment at home.

As you gain more experience in calisthenics, note that you can expand your horizons and

make the outdoor world part of your experience. This is why calisthenics is often called a

street workout – many people take the exercises to the park or other outdoor areas.

Calisthenics is sometimes called bodyweight training too. This is due to the principle

behind the exercises. While you would usually pick up a set of weights when training,

calisthenics generally does not involve the use of such equipment. Instead, the exercises

that are part of a calisthenics program uses gravity, combined with your own body’s

weight, to create resistance. This, in turn, helps you activate muscle hypertrophy, which

results in an increase in both muscle mass and strength.

There are also some cases where people combined more traditional “weight lifting” ideas

with calisthenics. This is often found among people who have gained more experience in

the field of bodyweight training. In this case, the exercises may be referred to as weighted

calisthenics. A weight set may be added to the workout, such as in the form of a belt that

contains weights. This type of activity would add extra weight to your body – creating

more resistance in the workout routine.



10

ARE CALISTHENICS EXERCISES

EFFECTIVE? A LOOK AT

CURRENT EVIDENCE

Calisthenics has evolved over the years. While it started out as an exercise for kids, people

have adopted and adjusted the training program to provide an effective strategy for adults

too. Since the idea behind calisthenics for building strength and mass is still relatively

new, it is important that we consider whether it is actually effective.

With this in mind, we should turn our focus to studies done on the subject. Fortunately,

there are a few studies that have looked at calisthenics and bodyweight exercises. By

considering these studies, you can get a better idea of what you should expect when

participating in calisthenics. You can also use data provided by studies to determine the

safety of the exercises – allowing you to understand whether you would be putting your

body at greater risks, particularly when compared to a more traditional workout routine.

In the first study, we look at what was published in the Journal of Isokinetics and Exercise

Science. The study was done in 2017 and specifically looked at calisthenics training

programs. The researchers looked at how calisthenics affected body composition and

strength, as well as posture.

There were 28 male participants in the study. The participants had a mean age of 24 years

and an average bodyweight of 67kg.

Participants in the study were divided into two groups. This allowed the researchers to

have a control group, ensuring results from the calisthenics program could be compared

to other exercise interventions. The first group was introduced to a calisthenics training

program. The second group performed a standard weight training routine.

Measurements and tests were performed at baseline, as well as after the study period

concluded. The following tests were performed on all participants:

Postural

assessment

Body

composition

analysis

Push-up

test

Pull-up

test

Handgrip

test



11

The group of participants who performed calisthenics exercises experienced the following

results:

• There was a 16.4% average improvement in strength

• A significant improvement in body composition was found.

• Pull-up strength increased by an average of 39.2%

The study concluded that calisthenics is a highly effective training tool that can be used

to improve posture, the composition of the body, and overall strength.

This is not the only study to look at calisthenics. A study in the Journal of Strength and

Conditioning Research looked at how calisthenics would affect upper body strength. The

goal was also to see if there was an increase in muscle thickness or lean muscle mass

when a participant is introduced to calisthenics.

The study had 23 male participants. All of the men were considered healthy at the time of

the study. The participants were also moderately trained, which means they were already

familiar to exercise. Two groups were used. One group used calisthenics as a training

protocol. The second group focused on bench presses.

A significant improvement in several aspects of lean muscle mass and strength was

observed among the male participants who performed calisthenics exercises. Push-up

progression had improved. There was an increase in muscle strength throughout the

upper body. Similar improvements in lean muscle mass were observed between the

calisthenics and the bench press groups.

Studies show that calisthenics provides effective results in both men and women. For

example, in one study, researchers looked at how calisthenics could affect and benefit

women of mature ages. Women were introduced to low-intensity calisthenic exercises and

performed these training protocols over a period of 10 weeks. The mean age among the

female participants was noted as 42 years.

A decrease in body fat percentage was observed among the women who completed the

study. There were improvements in knee mobility and flexibility. Strength was improved

among the female participants. The study results were compared to a control group.



12

HOW DOES CALISTHENICS WORK?

Now that we’ve established calisthenics as an effective workout option, we should take

a quick look at how exactly these exercises work. We’ve shared some basic information

about what calisthenics is, but you should also ensure you understand the process by

which the exercises work. This gives you a better idea of what you should expect and how

the process may benefit you.

With a traditional bench press, you would lay down and take a bar in your hands. Weights

are attached to both ends of the bar. This creates resistance from the bar and weights,

which you use to work out. You then use your arms to lift the bar into the air and then

slowly bring the bar back toward your body. A number of reps are done based on your

current strength and abilities.

As you continue this workout, the impact from the weight causes muscle tissue to tear.

This causes injury, which means a reaction develops in your body. To heal the injury,

muscle fibers are fused together – leading to an increase in lean mass. Muscle size

improves in the process, and you also feel like you are getting stronger.

Calisthenics does not use the same process as a traditional workout routine, yet there are

still similarities to take note of. When you perform calisthenics exercises, you will not be

lying on that bench with a weighted bar on top of you. Instead, the methods described

in calisthenics uses your own body’s weight to create resistance. Essentially, your body

replaces the bar and attached weights.

The same principles apply, however. As your body creates resistance, muscle fibers tear

and then goes through a recovery process. You start to notice an increase in muscle size,

and your muscle strength becomes elevated.

To truly understand calisthenics, you should also realize that there are different types of

these exercises.

Two of the primary categories that you can consider include standard calisthenics, as well

as weighted calisthenics.

With standard calisthenics, you would only rely on your bodyweight as a means to create

resistance in your training routine. When you do weighted calisthenics, you use certain

elements, such as a weighted belt, to increase your bodyweight. As a result, there is more

resistance during the exercise.

As a beginner, you are not likely to start out with weighted calisthenics. Instead, you will

rather begin by following standard calisthenic steps and exercises. You’ll also use less

strenuous ones at first and then gradually build up to some of the more advanced training

options as your body gets used to the beginner-level protocols.



13

BENEFITS AND POTENTIAL

DRAWBACKS OF CALISTHENICS

Since you are still somewhat new to the idea of calisthenics, you may still be weighing

your options. Perhaps calisthenics is one of the exercise routines you are interested in. To

understand whether these exercises are for you, it is important to have a good overview of

both pros and cons associated with calisthenics. This is exactly what we’ll be doing in this

section.

BENEFITS OF CALISTHENICS

Let’s start by looking at some of the benefits that people often note when they implement

a calisthenics program into their own life:

1. Calisthenics has been researched. Scientific evidence supports the efficacy of

these activities in building muscle mass, reducing body weight, and improving

physical strength.

2. The exercises help with long and short-term goals.

3. With the right exercise program, you may find that you experience a

significant improvement in your mobility. The movement also becomes easier,

as there are many calisthenic exercises that focus on enhancing your flexibility.

4. You are using your own bodyweight as a way of adding resistance to your

training routine. This means there is often not a need to buy expensive

equipment or join a gym membership.

5. There are many beginner-friendly exercises that you can start with.

Calisthenics can be used by anyone, regardless of your current fitness level.

HOW ABOUT THE DRAWBACKS?

Sure, there are many benefits of calisthenics, but let’s not overlook some drawbacks. The

good news here is that there are not too many drawbacks.

While there are several

exercises that are perfect

for beginners, people who

are unfit may find it difficult

to start out. With no gym

membership, it often also

means little support if you

do not employ the services

of a personal trainer.

Following calisthenics

over a long period of time

will gradually reduce

your risks of injury. In

the beginning, however,

pushing yourself too far

can cause muscle-related

injuries.



Even though promoted as

exercises that only require

your own body weight,

there are several calisthenic

activities that require some

equipment. Examples

include pull-up bars and

dip stations.

14

TOP CALISTHENICS WORKOUTS

FOR BEGINNERS

We’ve introduced you to some of the most important factors related to calisthenics. You

should have a good idea of what it means to participate in a calisthenics workout program

by now and have a basic understanding of what you should expect.

Still, when you’re new to the entire exercise protocol, it can be tough knowing where to

start. The best way to get into calisthenics is to just start practicing exercises that use

your bodyweight for resistance. There are many opportunities for you to explore – and a

majority of these can be done right inside your home or in the backyard.

We are going to introduce you to 50 of our favorite beginner calisthenics exercises. We

divide the exercises into different categories, as calisthenics can be used to target many

muscle groups, as well as to achieve specific results.

INCREASING MOBILITY IN THE UPPER BODY

Similar to any other type of exercise, when looking at calisthenics, you need to focus

on warming up before you start with some of the more serious routines. Warming up

generally include low-intensity exercises that help to loosen your muscles. There are

several benefits associated with warm-ups, including a reduced risk of sustaining an

injury while exercising.

The great thing about calisthenics is that warm-up exercises can also be used for mobility.

The thing here is that mobility is important when performing bodyweight exercises.

You depend on mobility throughout your entire body to ensure you can perform those

jumping jacks, planks, and lunges, for example.

Here, we will introduce you to a few mobility exercises that are great for addressing your

upper body. You can easily include these as part of your warm-up protocol. They will not

only help to get your muscles loose and make exercising easier but also provide longterm

benefits for your overall mobility.



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exercise 1

SCAPULA PUSH-UPS

The scapula is an area that many people overlook when they perform exercises. This

is the area surrounding the shoulder blades. It is where muscle tissue and bones come

together and form a basis for your upper body. To ensure workouts that focus on the chest

and arms can be done without any issues, you should start your warm-ups with some

scapula push-ups.

Make sure you know exactly where your shoulder blades are positioned. This will allow

you to perform the scapula push-up without any issues.

Here’s a quick overview of how you should perform scapula push-ups:

• You want to start in a standard push-up position. Make sure you hold a natural stance

in your position.

• During the push-up process, the elbows should not bend at all. They should remain in

a static position.

• While bringing your chest downward toward the floor, you need to squeeze the two

shoulder blades together.

• As you come out of this position, the shoulder blades are pushed apart. The spine

should slowly rise up toward an elevated position.

It’s a good idea to start out with about ten reps of a scapula push-up. Know your limits,

and don’t push your body if you feel like it’s too much.



16

exercise 2

ROTATOR CUFF STRETCHES

While warming up the scapula, do not forget about the rotator cuff. This is an area at the

shoulder that plays a part in various movements. When you fail to stretch the rotator cuff

prior to performing more intensive exercises, you risk yourself unpleasant injuries. The

area may also feel stiff, which could affect your performance.

It’s simple to do a rotator cuff stretch. Simply follow the instructions below:

• Stand straight or position yourself on the ground for this stretch. Extend an arm

should be at a 90-degree angle across the body and hold it in place with the other arm.

Your hand needs to point upward in the air.

• While holding the angle of the elbow start pulling in gently. Don’t pull too hard, as

this could cause injury.

• The stretch position should be maintained for about half a minute.

• Switch positions to stretch the other rotator cuff too.



17

exercise 3

CHEST STRETCHES

When working out, regardless of the intensity, you want to focus on your upper body. In

addition to warming up the shoulders, you need to focus on your chest too. There are a

few stretches that will help to open up both your shoulders and your chest at the same

time. These can be helpful when you are going to perform pull-ups and other exercises

that focus on your upper body.

Below is a quick stretch that can be used to open up your chest while also loosening

the muscles in your shoulders.

• Start by getting down on your knees and hands.

• The hips and buttocks are pushed upward – toward the ceiling.

• Your hands are spread out in front of you while you lower your chest toward the

ground.

• You should feel a stretch at your arms, chest, shoulders, and armpits.

• The stretch position should be maintained for about 15 seconds. You can increase this

to 20 seconds if you can. Release once the countdown stops.



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exercise 4

SCAPULA FOAM ROLL

Foam rolling has become a popular activity among people who enjoy calisthenics. Even

as a beginner, you should make a habit of including some foam rolling activities in your

exercise routines. You will need an appropriate foam roller to do this exercise. Don’t worry

– they are usually very affordable.

When you do scapula foam rolling, you will essentially reduce tightness in your shoulder

blades and upper back. Stiffness in these areas can interfere with your mobility. By

loosening muscles in this area through foam rolling, you’ll find that the exercises you

perform are easier and leads to less soreness.

To do scapula foam rolling, follow these instructions:

Lie down on your back,

with your foam roller

underneath the upper back

region. Place your

hands on top of your chest

in a “hugging” position.

Place both feet flat on the

ground. Using your feet

and the foam roller as

support, left your

hips upward.

Slowly roll back and

forth on the foam roller.

You can reduce the

pace at which you roll

when you get to a spot

that feels especially

tight or sore.



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INCREASING MOBILITY IN THE LOWER BODY

Working on mobility and warm-ups should not only target your upper body. Calisthenics

involves exercises that can target all muscle groups throughout your body. With this in mind, you

shouldensure you loosen muscles in the lower region of your body too.

There are numerous stretches and quick workouts that can be used to improve lower body mobility.

These will warm the muscles below your hips and give you the ability to exercise without the risk of

injury due to muscle tightness.



20

exercise 5

MOUNTAIN CLIMBERS

Mountain climbers might not be the easiest exercise to do, but with some practice, you’re

sure to perfect the movement. This is a multi-faceted exercise that you can use as part of

your general routine or as a warm-up. With mountain climbers, you’ll be able to condition

your body. This particular exercise is also excellent for boosting your metabolism – and a

faster metabolism means it will be a bit easier to shed excess fat.

When you perform mountain climbers, you are also stretching your hamstring

muscles, as well as your hip flexor.

• Start by positioning your body as if you are going to do a push-up. Life the chest area

a little, and position your left foot next to your hand. Bring the leg in as close to your

hand as you can.

• Your arms should remain straight during this entire process. Do not bend your

elbows. You will now jump with your feet while your hands remain grounded on the

floor. As your legs move into the air, your left leg is pulled back.

• During the jumping activity, you will bring your right leg forward, positioning it next

to your right hand.

• Repeat this for about ten reps if you can. You should feel a stretch at your hamstring

and upper legs while performing mountain climbers.



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exercise 6

DEEP SQUAT

Everyone knows what a squat is – but did you know that there are different variations of

this exercise. While some squats – such as a weighted squat – is often used as part of your

main exercise routine, in calisthenics, a squat can be a great way to loosen those tense

lower body muscles.

A deep squat, in particular, is an excellent way to promote mobility in your hips,

hamstring, and your legs. It’s also easy to do a deep squat, and you can hold the position

for as long as you can. A deep squat does not necessarily have to be done just before you

start your routine. Many people find that a deep squat is so easy to do, they implement it

as a mobility exercise throughout the day.

Here’s how to do a deep squat:

• Move into a squat position as you would usually. Your heels should be about shoulderwidth

from each other.

• Your toes should be pointed outward – but only slightly.

• Now, as you bend your knees to enter the squat, push the hips backward.

• Try to go as low as you can with your buttocks. While lowering your body, you should

aim to keep the spine in a straight position.

• When you reach your lowest point, your elbows go inside of the knees. Once your

elbows are in position, push them outward – this means your knees should also now be

moving outward.

• You can hold this position for a few seconds. As you progress, you can aim to hold the

• position for longer with every session. Your goal should be to be able to hold the

position for about five minutes at a time.



22

exercise 7

HIP FLEXOR STRETCH

The hip flexor is an often overlooked part of the body when it comes to power and drive.

Whetheryou are planning to go for a run or want to perform some bodyweight exercises,

your hip flexors play multiple roles.

When the hip flexors are tight, you may run into different problems. First, your

performance will lack. You will find that the hip suffers from reduced power when you

have tight hip flexors. You also put yourself at risk of certain injuries with a stiff hip flexor.

The hip flexor stretch helps to take care of this. Follow these instructions to warm up

the muscles:

• Kneel down with one knee in front of you at a 90-degree angle. The other leg should

be stretched out toward the back of your body.

• Rest both hands on the knee located in front of your body.

• While keeping your back straight and aligned, lean forward. A stretch should be

experienced at the hip, as well as your upper legs. You may also feel a stretch at the

hamstring.

• Hold the stretch for 10 seconds, then repeat with the opposite leg position.



23

exercise 8

PIRIFORMIS FOAM ROLL

Similar to the hip flexors, the piriformis is another muscle where stiffness is very likely

to develop. When you participate in exercises that demand a lot of movement from your

hips, you may find that stiffness in the piriformis increases. These are the muscles located

in the outer region of your hips. Stiff piriformis muscles can lead to tension, as well as

soreness. It can also greatly reduce the mobility of your hips.

This is another area where foam rolling can be exceptionally helpful. Piriformis foam

rolling can help to relieve tension and tightness in the area, allowing for better mobility.

• You’ll need to sit down for this one. Your left foot goes on your right knee. Grab hold

of the left foot with your right hand, and pull it just a little.

• You will be sitting on top of the foam roller for this stretch, but not with your buttocks

Instead, move your body to the side so that the left piriformis muscles rest on the

roller.

• In slow motion, roll over the foam – back and forth. Take time to focus on the areas

that feel tender – decrease the motion, even more when you hit such a spot.

• While rolling on the foam, the torso should be kept upright. A stretch should be felt in

the glute. Take deep breathes during the activity.

• Once you’re done with one side, switch over to the other side.



24

exercise 9

KNEE CIRCLES

When you are planning to perform lower body exercises, you need to ensure you focus on

the hips during warm-up. You essentially want to open up the hips, allowing for greater

mobility and flexibility in the lower body. Knee circles are great for achieving this particular

goal.

This activity is simple to do and requires only a few seconds to complete.

• You will do this activity with both your knees and your hands flat on the floor.

• Start with your left leg – lift it toward your side. Once raised, extend the knee, which will

backward, then bring it in toward your body. Imagine drawing a type of arc with your

knee.

• Bring the knee back to the ground, and do the same with the other leg.

• About ten reps with each leg should be enough to give you the benefits of knee circles.



25

exercise 10

ADDUCTOR FOAM ROLL

One last exercise to use as a warm-up for your lower body is a foam roller that focuses on

the adductor – a group of muscles that starts at the front of your pelvis and runs toward your

thighs. The adductor muscles work with the glutes and the hamstrings. Thus, you can’t only

focus on loosening the glute and hamstring muscles, as you also need to address tightness in

the adductor.

Adductor Foam rolling takes about 30 seconds to complete:

• You’ll be lying on the ground with your stomach toward the floor for this rolling exercise.

• The foam roller is placed underneath the adductor – about just above the knee. Position the

roller at a 90-degree angle from the knee.

• Now position your knee on top of the roller. Lift your body using both hands, with more of a

stretch at the side where the roller is located.

• Instead of rolling in a back and forth position, you are going to want to roll in a sideways

manner with this exercise. Start at the inside of the knee, and roll toward the hip.

• Change positions to roll your other knee too. Make sure to roll for about 15 seconds with

each of your legs.

INCREASING CORE MOBILITY

Core body strength is something that you want to improve. Whether or not you are looking

to build a six-pack or just tone up, you will need to focus on both mobility and strength in the

core of your body. Take note that the core is responsible for supporting various functions and

becomes a critical factor when performing high-intensity activities.

With this in mind, we are going to take a look at a few calisthenic techniques that can be

used to assist in the development of core mobility. As you perform these, they will also

gradually contribute to a stronger set of core muscles while also helping you experience

improved composition and toning in the area.



26

exercise 11

SIDE LEANS

Working on your core muscles involves more than just your abdomen. You need to

concentrate on the obliques too. These are the muscles that are situated at your torso’s left

and right sides. The muscles are crucial for sideway bending – an action that you will likely

be performing frequently throughout your calisthenics journey.

Side leans ideal for stretching these muscles. To do side leans, you ideally want to get a rod.

You can buy one at the local equipment store. If you do not have a rod, you can use a bar or

another object that can be held in both hands.

• Your feet need to be apart – stretch them out more than shoulder width.

• Use both hands to hold onto the bar. Your hands should be situated at the same width

from each other as your feet. Stretch your hands out above your hand.

• While keeping your hands straight, bend toward your left side. Make sure the bend

happens at the waist. Your oblique muscles should be used to assist with the bend.

• Note that the shoulders should not move out of position during the bend.

• Go as low as you possibly can with the bend, then slowly return to the starting position.

• Repeat the process, but this time to the other side.

About ten reps of these sides should be sufficient.



27

exercise 12

SPINE FOAM ROLL

There are two primary functions that you can achieve with a spine roll. While you are

targeting the core muscles, the thought of foam rolling the spine may not come to mind.

The thing is, the position of your spine and its ability to extend can actually affect your core

muscle performance.

A spine foam roll helps you increase the extend you can achieve with your spine. It’s also a

great activity for removing knots in the back and can be exceptionally helpful for tension in

your lower and upper back.

• Place the foam roller on the ground in a horizontal position.

• Lay down on the foam roller with your back underneath.

• Place your back on top of the foam roller. The roller should be positioned at your lower

back.

• Your feet should be placed on the floor. Make sure your feet are both flat. Your knees

should be slightly raised and bent.

• Hold your arms on your chest – as if you are hugging yourself.

• Now, start to roll forward and backward on the roller. The roller should reach the upper

region of your back.

EXERCISES TO INCLUDE IN CALISTHENICS WORKOUT ROUTINE

We’ve shared some of the best stretches, warm-ups, and mobility exercises that should form

part of your calisthenics program. Make sure you perform these frequently and every time

you are planning to start a more intensive workout. Once you understand how warm-ups

work with calisthenics, you should be ready to progress to the real training – these are the

exercises that won’t focus as much on mobility but rather getting you to reach the results you

are striving toward.

Each of the exercises we include in this section counts toward your overall goals. We

ensure all of these activities are beginner-friendly, but some can be mildly adjusted to suit

you as you start to progress. Start small and with the basics, and as you get more used to

calisthenics, try to add some of the more intensive or demanding activities. Remember to

listen to your own body – know when you are pushing yourself, and then take a step back.



28

exercise 13

PUSH-UPS

Most people know how a normal push-up works. This forms a basis for calisthenic workouts.

• You’ll do this exercise on the ground, with your abdomen at the bottom.

• Place your hands flat on the floor, ensuring they are about shoulder-width from each other.

• Your legs are stretched out, and you will gain balance on your toes instead of your entire

foot.

• As you move your chest toward the ground, bend your elbows. Try to move your chest as

• close to the ground as you can.

• While moving your body up and down, your legs should remain stretched, and you need to

keep using your toes to balance your body.

• Once you reach the lowest level, your chest can go, hold the position for a second or two,

then push your body back up using your arms and hands.



29

exercise 14

ONE-ARM PUSH-UPS

A type of push-up that focuses on both your upper body and your core. It takes some work,

and you should move to this one once you are used to doing normal push-ups. Once you

achieve the onearm push-up, you gain an incredible opportunity for building strength.

• You’ll perform this in a normal push-up position. Your feet, however, should be spread

out a bit wider.

• Start with your one arm on the ground. Place the other arm at your back. This way, you

won’t lose focus trying to keep the hand at your side.

• Do a push-up as you would normally, but keep your hand behind your back.

• Make sure to switch positions to the other arm too. Do an equal number of reps with

both arms.



30

exercise 15

WALL PUSH-UP

The wall push-up sounds simple, sure – but it can be a challenge. And no, it’s not the type of

push-up where you stand against the wall and pretend to put effort into your training. This

push-up is done in a similar way as a normal one, but only close to a wall.

• Move into position as if you are going to do a normal push-up.

• Now, make sure your feet are close to the wall. Move backward so that you are closer to

the wall – then put your feet up on the wall.

• Do your push-ups, but your feet need to remain against the wall and not move down to

the floor.



31

exercise 16

WRIST PUSH-UP

The wrist push-up, just as the name suggests, focuses on your wrists. This is often an

area that people overlook when building upper body strength. You can have exceptional

strength at your core and shoulders but may still fail to perform well due to weak wrists.

• Get in a normal push-up position.

• Your hands are placed in a different position when doing wrist push-ups. Fingers

should point inward to each other. Your hands are placed with the back on the ground.

• Perform normal push-up techniques but while keeping your hands in this position.



32

exercise 17

ROWS

Rows are classified as pulling exercises.

They work on the same exercises as a classic pull-up.

• You’ll need to get a bar in your hands for this exercise. Hands should be placed on the

bar, about the same width apart as your shoulders.

• The bar goes above your body. Your heels remain flat on the ground.

• Hold your arms out in a straight position. The bar is then pulled inward toward the

chest, while the heels and feet are pivoted.

• As the bar moves in closer to your chest, straighten both arms again while lowering your

entire body at the same time.



33

exercise 18

ROCK CLIMBER PULL-UP

A great pull-up for those who like a challenge. The extra pulling action is needed, giving

your muscles a great workout.

• Use a pull-up bar that gives you a grip at the overhand position. Your hands should be

placed wide apart on the bar.

• Your shoulders should be pulled downward.

• When you pull yourself up, do so in such a way that your body pulls to one side, not

straight up in the middle.

• When you lower your body, you need to repeat, but this time to the other side.



34

exercise 19

ROPE PULL-UP

The rope pull-up is sometimes referred to as the towel pull-up.

• Grab a towel or a rope. Place it over the pull-up bar.

• Use both hands to grab hold of the rope or towel. One hand goes over the other.

• Pull up until your hands are more or less at the position of the sternum. Then lower the

body down toward the position you started out with.



35

exercise 20

WIDE-GRIP PULL-UP

The wide grip pull-up is also a bit more advanced than a normal pull-up you might be used

to – but its benefits are really great when trying to build up strength and mass.

• Your hands need to be as far apart as possible when gripping onto the bar.

• Your arms need to be in a straight position when you hang from the bar. You should

not bend the elbows at all.

• The shoulders are pulled back, similar to how you would do a scapula stretch.

• Get your chin in a position above the pull-up bar before bringing your body down

again.



36

exercise 21

INCLINE PULL-UP

The incline pull-up combines principles from rows and the traditional pull-up.

• Your palms should be positioned so that they face each other when you hold onto the

bar. Your palms should also be touching each other.

• Lean back with your head while ensuring your arms have a straight position while

hanging on the bar.

• Your shoulder blades are pulled inward.

• Your goal is to lift up high enough for your chest to touch your pull-up bar. While lifting,

you need to place your body in a position where it leans backward – this is how you get

the chest toward the bar.



37

exercise 22

CHIN-UP PULL-UP

A variety of the pull-up that builds core and upper body strength, as well as works on

your arms.

• Get into position underneath your pull-up bar. An underhand grip is used.

• Hands should be about shoulder-width from each other.

• Keep your shoulder blades pulled back. Pull yourself up until your chin reaches

above the

• pull-up bar.



38

exercise 23

TRICEPS DIP

Triceps dips are generally considered a fundamental of calisthenics. They are a bit hard to

do, but you can start out small – with only a few reps for now.

• Use a lower dip bar for this activity. Hands should be on both bars. Make sure your

palms have an inward position on the grip.

• Bring your ankles up and cross them.

• While bending both elbows, lower your body. See how much you can lower your body,

then pause once you reach your limit.

• After a slight pause, bring yourself up again.



39

exercise 24

BOX DIP

If the triceps dip is too much for you, consider starting out with the box dip. Some find it is

a bit easier to perform.

• Sit in front of a platform that you can use for support.

• Hands go on top of the platforms. Make sure your fingers face forward, and your hand is

flat.

• Your legs are spread out in front of your body. You will be used your heels for balance.

• Keep your knees in a locked straight position during this workout.

• While bending your elbows, dip your body toward the ground – but do not touch the

ground.

• Keep the position for a moment, and push your body back up.



40

exercise 25

FAST MUSCLE-UP

A variation of the normal muscle-up. In this one, you will be moving up a bit more and at a

faster pace.

• Use a normal muscle-up stance for this one.

• Hands are turned over before doing a fast muscle-up.

• When pulling up, do it faster than you would with a normal muscle-up.

• Your shoulders should reach above the pull-up bar with this variation.

exercise 26

FALSE GRIP MUSCLE-UP

When normal and fast muscle-ups become a bit too easy, it’s time to take things to the

next level. The false grip muscle-up uses the same techniques as these two, but you will

be moving slower. The slower movement will require more effort and power from your

side. It may feel a bit challenging, so start with only a few reps.



41

exercise 27

WALL WALKS

Handstands generally form a basis for many calisthenic programs. With this in mind, you

need to get comfortable with your body being in an upside-down position.

• Get a mat with a non-slip bottom. Position yourself in front of a wall that is stable and

has no obstacles.

• Get into a position as if you are going to perform a push-up. Your feet should be placed

against the wall.

• Start to climb the wall slowly with your feet. During this motion, move your arms and

hands back too.

• Go as high as you can while keeping the core muscles tight throughout the motion.



42

exercise 28

NINETY-DEGREE PUSH-UPS

Some handstands are surely easier to do than others. The nine-degree push-up is one

of the harder ones. Once you’ve got the hang of handstands and feel comfortable in the

position, be sure to give this one a try. You might want to wait a bit until you build up

some strength, but it remains a solid option when you want to reach your goals with

calisthenics.

• Get into handstand position – particularly freestanding

• Bend the elbows a bit, and start to lower your legs toward the grounds.

• Start lowering your body toward the ground. Do this gradually until you reach a

horizontal position.

• Bring your body back up, and repeat.



43

exercise 29

PARALLETTE HANDSTAND

This is a variation of the freestanding handstand. You will need a pair of parallettes to do

this one. Once you have your equipment, position them shoulder-width from each other. Do

a regular freestanding handstand while using the parallettes as your grip.



44

exercise 30

FREESTANDING HANDSTANDS

After you’ve gotten used to doing a handstand against the wall, up your game and try

a freestanding version. This means you need to get into a handstand position without

using the wall as a supportive structure. Try to achieve a “V” shape with your legs a bit

apart during the handstand. Hold the position for a few seconds.



45

exercise 31

PLANKS

The plank is a popular exercise and often overlooked. In calisthenics, it should form a core

part of your program.

• Get into a push-up position. Your forearms should rest on the floor. Stretch your legs out,

and gain a balance with your toes touching the ground.

• Your hips should now be raised until they are level with your shoulder. Your legs should

remain in a straight, stretched position.

• Simply hold the position for a few seconds, then release. Try to aim for 20 seconds hold

time.



46

exercise 32

CRUNCH

The crunch is another easy exercise that is great for beginners.

• Lie down on the floor. Your back should touch the floor. Bend your knees at an angle

of about 90 degrees. Your feet will remain grounded on the floor at all times.

• You should now cross both your arms over each other. Imagine you are hugging

yourself.

• Lift your shoulders in such a way that they reach toward your knees. Your lower back

should remain in touch with the ground. Once the upper back region is lifted, hold

the position, then bring your body back to the floor again.



47

exercise 33

DRAGON FLAG

The dragon flag focuses on your core muscles. It is a floor exercise that is usually

broken down into three different segments. By dividing it this way, you’ll find it easier to

accomplish the dragon flag. Get close to a bedpost for this move. Start with a candlestick,

then move on to the tucked dragon flat. You can then progress slowly toward the standard

dragon flag.



48

exercise 34

This move is great for multiple muscle groups, including your core. It also works on

your grip.

• Get into position underneath a pull-up bar

• You need an overhand grip for this exercise.

• Keep the arms straight, and then hang your legs.

• Bring your knees upward by using the core muscles in your abdomen.

• Push your legs back to the starting position.



49

exercise 35

WINDOW WIPERS

Window wipers add more variation and power to your leg raise. They do require more

strength at the core, so you might have to work on this one a bit.

• Get into your standard leg raise position.

• Once in position, your legs should be moved to the left side while they remain straight.

• Move the legs back to the starting position and then to the other side.



50

exercise 36

SINGLE-LEG SQUAT

If regular squats are getting boring, try a single leg variation. Start with an assisted

single-leg squat, and then progress up to the point where you can perform the move

without support. You can then take things one step further by trying weighted singleleg

squats.



51

exercise 37

CALF RAISE

Your calves play an important role in your lower body strength, so be sure to focus

on them too. Calf raises help to increase strength and power in this area while also

supporting your entire lower body.

• Stand up straight. Place your feet apart at approximately shoulder width.

• Focus on your calf muscles for this exercise. Contract them as much as you can.

• Once your calf muscles are contracted, pull your legs straight. Find balance on your

toes instead of your entire foot.

CALISTHENIC EXERCISES FOR CONDITIONING

Calisthenics is more than just a program for losing those extra pounds or for adding

more muscle mass to your body. The exercises that form part of calisthenics can also

be a great way of conditioning your body. This means improving the appearance and

structure of muscles in specific areas of the body.



52

exercise 38

JUMP LUNGES

An effective conditioning exercise that is great for working on your legs.

• Start in a lunge position. An extended lunge position is your goal here.

• Start dropping down. The rear of your knee should be close to the ground. Be sure to

keep your spine aligned in a straight position.

• Use your legs to push yourself into the air.

• Switch the position of your two legs while you are in the air.

• Now perform the jump with your legs in the opposite positions.



53

exercise 39

BEAR CRAWLS

The bear crawl is a bit demanding, that is something you will discover. It does, however,

work on multiple muscle groups, toning your legs, arms, chest, and core at the same time.

• Get into a position as if you are going to do a push-up. Your hands and your feet should

be positioned in front of each other.

• Now, you need to crawl. Use both your feet and your hands to crawl. When you move the

right feet, then the left hand should be moved at the same time; alternate between the

two sides as you crawl.

• To add some variety and an extra challenge, try doing this in a backward direction.



54

exercise 40

STAR JUMPS

Most people already know star jumps. They are popular in school and even used in

military settings as part of intense training programs. At home, star jumps can be an

excellent calisthenics exercise to help condition your body.

• Stand straight up. Place both feet directly next to each other. Move your arms so that

they hang down at the sides of your body.

• You will now jump up. While your body is moving into the air, your legs and hands

move outward.

• As your body comes down to the floor, your hands and feet return to the starting

position.

• Your goal should be to perform about 20 reps at a time.



55

exercise 41

SPRINTS

Sprinting is highly effective, and most people should be able to do it without any problems.

It’s a great exercise that focuses on increasing your lean muscle mass. Sprinting is also

great for giving your metabolism a boost.

• Set a starting point and a goal point for yourself.

• Run from the starting point toward the end, but push your speed to the limit.

• Maximize the use of power during the spring, and don’t let your arms just hang. Use

them during the entire exercise.



56

exercise 42

JUMP SQUATS

Jump squats are relatively easy and are also good for improving strength and

conditioning in the lower body.

• Get into a normal squat position.

• Squat down as much as you are able to.

• As you move up, make a jump when you reach the top point of your squat.



57

exercise 43

SQUAT THRUSTS

When it comes to increasing your heart rate to burn calories and push your workout results,

squat thrusts are great. This particular type of exercise can also be used to make burpees a

bit easier later on.

• Place your hands flat on your floor while you are in a crouch position.

• Jump up with your lower body while keeping your hands in touch with the ground.

• As your lower body moves into the air, extend your legs into a straight position.

• When your lower body moves back to the floor, bring your legs back into the starting

position.

WORKING ON FLEXIBILITY

In addition to power, composition, and toning, you also need to ensure you work on

flexibility. We’ve already covered some great warm-ups that can be used for mobility. While

there are some associations between flexibility and mobility, this particular subject definitely

deserves its own category. Flexibility not only helps with your general functionality but can

also make certain types of calisthenic exercises significantly easier to do.



58

exercise 44

COBRA STRETCH

If you’re planning to work on your abdomen and core muscles, then you should learn

the cobra stretch. It’s a great technique for releasing tension and reducing spasms in the

abdomen.

• Lie down on the floor. Your face should face the floor and not the roof.

• While keeping your lower body flat on the floor, push the upper body upward.

• You want to feel a stretch at your core while you are pushing your upper body.

Extend your arms until they are straight. Aim to retain the position for about 15

seconds.



59

exercise 45

QUAD STRETCH

You use the quads with most exercises that target the lower region of your body. With this

in mind, doing a quad stretch after your workout can help to reduce soreness and improve

flexibility.

• Lie on the floor with your face facing the ground.

• Use your left hand to grab hold of the left foot’s heel.

• Pull the leg back toward the hips. Your knees should remain in close perimeter to each

other during this pull.

• Keep your leg in position for as long as you can – preferably 15 seconds, then release.

• Now do the same with the right leg and arm.



60

exercise 46

CHEST STRETCH

The chest stretch will also work on your shoulders. It’s really easy to do and can be used

as both a warm-up and a cool-down activity. The chest stretch causes your chest and

shoulders to open up, increasing flexibility.

• Get on your knees, place your hands on the floor.

• Stretch your hands out in front of you while lowering your chest to the ground.

• Make sure you feel a stretch, then hold the position for as long as 20 seconds before

releasing.



61

exercise 47

UPPER BACK STRETCH

Stress in your back is common in exercises where you focus on the upper body. To avoid

knots, tension, and reduced flexibility, make sure you perform upper back stretches. They

are relatively easy to do, but you will need a bar or another object that can provide stability

and support.

• Get in front of a bar or another stable object. Grab hold of the object, but only with a

single arm.

• While your grip is on the bar, lean toward the back. Keep the arm gripped on the bar

straight. Your legs also need to remain in a straight position.

• Your shoulder blades should be opened at this point. Move the shoulders to your front

and then “squeeze.”

• The freehand should then be used to reach toward the arm holding onto the bar.

• The position should be maintained for 20 seconds, which counts as one rep.



62

exercise48

CAT STRETCH

If you have trouble controlling the shoulder blades at will, then the cat stretch is

definitely an exercise you want to include in your calisthenics routine. It’s simple to do

and comes from a popular pose in yoga.

• Start with your hands and feet flat on the ground.

• Once in position, start to stretch the spine upward. It should reach toward the roof.

• While stretched upward, you want to squeeze your chest. At the same time, see if

you can push the shoulder blades away from each other.

• Try to keep in position for about 15 seconds at a time.



63

exercise 49

KNEELING HIP FLEXOR STRETCH

When performing a lot of lower body exercises, you may sometimes find that your hip

flexors become stiff and tight. This can cause problems with your glutes. The kneeling hip

flexor stretch opens up the hips and relaxes these muscles, improving flexibility for lower

body exercises.

• Kneel down, but with one leg in front of your body.

• The other leg is stretched toward the back of your body.

• Make sure to keep your core muscles engaged while also maintaining a straight

alignment of your back.

• Lean forward a bit, and you should feel that the rear leg is stretching. The stretch may

also be experienced at the hamstring and hips.



64

exercise 50

HAMSTRING STRETCH

Another set of muscles that need to be flexible during lower body activities would

be the hamstrings. These muscles are found in the upper region of your legs and

contribute to flexibility, movement, and power in your legs.

• For this exercise, you will be lying down on the ground. Place your one leg up in the

air in front of you, as straight as possible. The other leg is placed flat on the floor.

• While engaging your core, stretch a small towel or resitance band around the ball

of the extended foot, and gently pull back towards your chest. Your should feel a

stretch in your arms, shoulders, and leg.

• Hold the position for a few seconds, then do the same with the other leg.



65

DEVELOPING A CALISTHENICS

TRAINING PROGRAM

We’ve discussed some basic principles of calisthenics, so you should now realize what

these exercises are and why so many people are starting to follow these programs. We

also shared some great exercises with you – allowing you to determine which activities

you want to start with.

Reading about exercises and seeing the instructions – this is completely different

compared to knowing what to begin with. We’ve set out a complete list of 50 beginnerfriendly

exercises, but now you need to decide where to begin, how to proceed, and what

needs to be done.

Before you jump into your own program, developing a plan is a great idea. This would

start with your own personal goals.

If you are overweight, your goal may be to use calisthenics as a way to reduce your body

weight. Those who are too skinny may want to gain some weight. Others could perhaps

simply want to maintain their current weight. Then, there are people who want to pack

some muscles – and this means an increase in lean mass is needed.

In addition to considering the goals that you will be striving toward, you should analyze

your current situation. If you haven’t been physically active for a long time, you will need

to start out slower. People who are already-fit and want to try calisthenics can usually

start with exercises that are more intense.

Apart from these steps, we share a few additional tips that you should consider when

developing a program to help you take advantage of calisthenics:

When developing your

program, know your

limits. How fit are you?

Do you have any medical

conditions that may

interfere with your ability

to train? If so, how much

of a limitation should you

place on your activities?

Consider where you will be

exercising. Some gyms have

dedicated areas for people doing

calisthenics. You could decide

to do all your workouts at home.

Some people take to the

streets – this is why calisthenics

is often referred to as a street

workout.

Get any needed equipment

before you start. This will

ensure you do not have to

stop your routine halfway

through. Make a list of any

equipment – including bars

and clothes, for

example – and shop for

them.



66

Focus on nutrition too. Building muscle mass or losing weight depends on more than just

exercise.

You need to give your essential body nutrients while considering an appropriate calorie

intake. A calorie deficit is needed if you are planning to lose weight. This means eating

fewer calories than the amount you will be burning.

On the other hand, if you need to gain weight, then you want to increase your daily

calorie intake. Be careful with your calorie calculation, as you need to ensure there is a

good balance. Don’t starve yourself, but also ensure you do not overeat – this may lead to

weight gain in the form of fat instead of lean muscle mass.



67

CONCLUSION

We’ve discussed some basic principles of calisthenics, so you should now realize what

these exercises are and why so many people are starting to follow these programs. We

also shared some great exercises with you – allowing you to determine which activities

you want to start with.

Reading about exercises and seeing the instructions – this is completely different

compared to knowing what to begin with. We’ve set out a complete list of 50 beginnerfriendly

exercises, but now you need to decide where to begin, how to proceed, and what

needs to be done.

Before you jump into your own program, developing a plan is a great idea. This would

start with your own personal goals.

If you are overweight, your goal may be to use calisthenics as a way to reduce your body

weight. Those who are too skinny may want to gain some weight. Others could perhaps

simply want to maintain their current weight. Then, there are people who want to pack

some muscles – and this means an increase in lean mass is needed.

In addition to considering the goals that you will be striving toward, you should analyze

your current situation. If you haven’t been physically active for a long time, you will need

to start out slower. People who are already-fit and want to try calisthenics can usually

start with exercises that are more intense.

Apart from these steps, we share a few additional tips that you should consider when

developing a program to help you take advantage of calisthenics:



68

References / Sources

https://www.researchgate.net/publication/317321468_The_effects_of_a_calisthenics_training_inte

rvention_on_posture_strength_and_body_composition

https://pubmed.ncbi.nlm.nih.gov/29466268/

https://pubmed.ncbi.nlm.nih.gov/12930192/

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