Calisthenics is an excellent way to build strength, flexibility, and endurance without needing expensive equipment or a gym membership. The word calisthetics derives from two greek works, kalos– beautiful and sthenos – strenght. Using your own bodyweight will give you good grip, strenght and great body look. But above all of those things, it is a healthy lifestyle if it’s done correctly.
Dont worry about your form(yet)
If you are feeling insecure about working out, I will tell you something..don’t be. I know it sounds very basic and cliche but we all been there. I remember my first time starting I was getting weird looks from people who were passing by and I felt a bit naked. But with time that will go away and the best part of it, it can transition into other aspects of your life, like talking and socialising with other people.
Now that we moved the worry out of our way lets dive a bit into the art of street workout.
The beauty of calisthenics lies in its versatility; you can do it anywhere – at the park, on the streets, or even in your room. The best part is that you don’t need any equipment, just pure dedication and will power.
If you’re looking for motivation or wondering whether to start, I recommend going outside and finding the nearest calisthenics park. All you need is a bar; nothing more. Don’t worry about being judged as a beginner who might struggle with push-ups or pull-ups. Everyone was a beginner once, so keep your head high and never give up!
Push-ups
Push-ups are a fundamental bodyweight exercise that targets your chest, shoulders, triceps, and core. Begin in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Lower your body until your chest nearly touches the ground, then push back up to the starting position. To modify this exercise for beginners, you can perform elevated push-ups with your hands on a bench or a sturdy chair, which reduces the amount of body weight you lift. For a greater challenge, try decline push-ups by placing your feet on an elevated surface and your hands on the ground. Remember to keep your core engaged and maintain proper form throughout each variation.
Pull-ups
Pull-ups are excellent for building upper body strength, particularly in your back, shoulders, and biceps. To perform a pull-up, grasp a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Hang with your arms fully extended, then pull yourself up until your chin is above the bar. Lower yourself back down with control to the starting position. If you’re a beginner and find full pull-ups challenging, start with assisted pull-ups using a resistance band or an assisted pull-up machine. As you build strength, you can gradually decrease the assistance until you’re able to perform pull-ups unassisted.
Chin-Ups
Chin-ups are similar to pull-ups but with an underhand grip, which emphasizes the biceps and allows for a bit more involvement of the chest. Start by grabbing the bar with your palms facing you and hands shoulder-width apart. From a dead hang, pull yourself up until your chin is above the bar, then lower yourself back down with control. This variation can be easier for some people compared to pull-ups due to the additional engagement of the biceps. Like with pull-ups, beginners can use resistance bands or an assisted pull-up machine to help complete the movement while building strength.
Rows
Rows target the muscles of the upper back, improving posture and overall upper body strength. One effective way to perform rows without equipment is the inverted row. Lie underneath a sturdy bar or a suspension trainer, grasping it with an overhand grip. Hang with your body straight and your heels on the ground, then pull your chest toward the bar, squeezing your shoulder blades together. Lower yourself back to the starting position with control. To make the exercise easier, raise the bar higher or bend your knees. For a more challenging variation, try performing rows with your feet elevated on a bench or a platform.
Crunches
Crunches are a classic exercise for strengthening the abdominal muscles. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head, keeping your elbows wide. Engage your core and lift your upper body towards your knees, exhaling as you rise. Lower yourself back down with control, inhaling as you descend. To avoid straining your neck, focus on lifting with your abs rather than pulling on your head. For variety, you can perform bicycle crunches by bringing your opposite elbow to knee in a twisting motion or add a twist at the top of the standard crunch to engage the obliques.
Now in case you are looking for additional equipment that can help you with pullups I highly reccomend the rubber band. You can use it to assist yourself with pullups by wrapping it around the bar and puting your knees or legs in it like on the picture to the left. They are very cheap and you can get them almost anywhere, you can check the rubber band amazon
Conclusion
These five basic exercises form the foundation of a solid calisthenics routine. As you progress, you can explore more advanced variations and increase the intensity of your workouts. Remember, consistency is key, so stay committed and enjoy the journey to a stronger mind and fitter body!
