Get Closer To Mastering A Pushup And Pullup With This Beginner-Friendly Workout
I’m going to let you in on a little secret… bodyweight workouts are a game changer. Seriously! A trendy gym and stocked weight room can be nice, but it’s not necessary to build strength, improve your cardio endurance, and/or sculpt your entire body. Sound too good to be true? Let me introduce you to calisthenics workouts.
“In simple terms, a calisthenics workout is a series of strength-building exercises that you can do without weights or resistance bands,” says Erin Beck, CPT, a certified personal trainer and the director of training and experience at STRIDE Fitness. “The origin of the word ‘calisthenics' comes from the Greek words calli, meaning beauty, and sthen, meaning strength,” she explains. Calisthenics includes any movement that you can do without equipment, and using your bodyweight to work against gravity as the resistance.
So, why are calisthenics workouts worth your time? First, one of the biggest benefits of calisthenics is the low risk factor, says Beck. “Since we aren’t using fancy machines or complicated equipment, we’re lowering the chances of user error, which is always a plus, especially when you’re just starting out.”
Another major perk is that calisthenics workouts are great for *all* levels. “Seasoned athletes can use it for cross-training, flexibility, and stability, while new athletes can use it as a starting point for their strength and mobility training,” explains Beck. “Your muscles are working against the forces of gravity, and you’re getting stronger in the process.”
Meet the expert: Erin Beck, CPT, is a certified personal trainer and the director of training and experience at STRIDE Fitness.
How To Get Started With Calisthenics
The beauty of calisthenics (pun intended) is that the no-equipment modality is welcoming to anyone: All you need is your body and gravity. You can also do calisthenics anytime, anywhere, and expect a full-body burn, while building functional strength and increasing muscle power, says Beck.
After all, calisthenics is strength training, using your bodyweight, and one of its biggest perks is your ability to build strength while simultaneously building stability and mobility, says Beck. “If you’re trying to do some big-time squat on a rack at the gym with hundreds of pounds on your shoulders, you probably won’t squat very deep, or for very long, but if you do a bodyweight squat, you will be able to better control the movement, sink your booty further towards the ground, and get more reps in,” she explains. “Each of these benefits will help you develop mobility in your hips, knees, and ankles, while also developing all the smaller muscles in your lower body that are required to support your larger muscle groups.”
Calisthenics workouts can be done every day, but if you also train with heavy weights, aim to incorporate calisthenics moves at least three times a week for a well-rounded activation of your muscle groups, says Beck. “I’m a big fan of choosing three movements at a time, eight to ten reps of each, and then repeating that set three times,” she explains. “Most importantly, work at a pace that feels like you are in control, and the last two to three reps of each movement really start to feel like a struggle.”
Instructions: This full-body calisthenics workout includes three blocks of work - upper body, core, and lower body – with cardio bursts between each to spike your heart rate. Complete three rounds of each block before moving on to the next, and rest between rounds as needed.
Block 1: Upper Body
Push-Ups
Why it rocks: Push-ups may seem like a basic exercise, but research out of Harvard Health proves they are guaranteed to tone your upper arms, shoulders, chest, core, hips, and legs – A.K.A your entire body. If you're a beginner and need to level down, Beck suggests starting on your knees and focusing on form first.
How to:
Begin in a high plank position with shoulders over wrists, chest broad, core engaged, and toes tucked. Your body should form a straight line from shoulders to heels.
Bend elbows and lower down until your chest almost touches the floor. Keep your upper arms at a 45-degree angle to your torso.
Pause, then push back through hands to the starting position. That's 1 rep. Complete 10 reps.
Pro tip: “If your arms were to disappear mid push-up, you’d want to land on your chest and not your face, so always lead with your chest,” says Beck.
2. Triceps Chair Dips
Why it rocks: If you’re looking to tone and create definition in the upper arms, this accessible move is for you, says Beck. And if you don’t have a stable chair or bench, no problem! Find any solid, and slightly elevated surface that's available to you. Beck’s go-to? A curb.
How to:
Grip the front edges of a stable chair or bench with your hands.
Hover your butt just off and in front of the seat, feet flat, and legs bent so thighs are parallel to the floor.
Straighten your arms. This is your start position.
Lower your body toward the floor until your arms form 90-degree angles.
Then, engage your triceps and press through your palms to straighten your arms back to starting position. That’s 1 rep. Complete 10 reps.
Cardio Burst: Jumping Jacks
Why it rocks: Jumping jacks are a classic for a reason, says Beck. Not only will they get your heart pumping, but the move also helps tone your lower body and strengthen your outer glutes and inner thighs. Just remember to keep your belly button sucked in and core engaged as you jump, adds Beck.
How to:
Start standing with feet hips-width apart, arms down at your sides, and core engaged.
Jump feet out much wider than hips as you swing arms out and overhead.
Reverse the motion to return to standing. That's 1 rep. Complete 50 reps.
Block 2: Core
Tabletop Crunches
Why it rocks: “This is one of my favorites, and I love this move because it works both your upper and lower abs,” notes Beck. Your core is also the center from where all your muscle groups pull from to work together, so when you’re ready to level-up, Beck suggests tapping your heels on the ground between each rep to target your lower abs even more.
How to:
Lie on your back, and lift your legs up with your knees bent to 90-degrees, shins parallel to the floor.
Place your fingertips behind your ears with elbows wide and out to the sides.
Engage your core and lift your head, neck, and shoulders off the floor.
Pause at the top, then return to the starting position. That’s one rep. Do 10.
2. Superman
Why it rocks: This move is a great complement to any “sit-up” based core movements, since it will strengthen your back, which is the abs’ opposing muscle groups, says Beck. Plus, since the move works your entire posterior, it can help strengthen your back muscles to reduce and prevent lower back pain.
How to:
Lie on your stomach with your arms (overhead) and legs fully extended while keeping your head relaxed and spine neutral by looking at the floor in front of you instead of up.
Contract your core muscles to stabilize your spine, while simultaneously raising both your legs and arms a few inches off the ground, keeping your head and neck neutral.
Hold at top for 3 to 5 seconds.
Gently lower yourself back to the starting position and repeat. That’s one rep. Do 10.
Cardio Burst: Faux Jump Rope
Why it rocks: This is Beck’s favorite calisthenics cardio move, because it raises your heart rate and builds muscle in your calves, legs, shoulders, and arms, while simultaneously improving your coordination and balance. In other words, it’s a major bang for your buck.
How to:
Stand up straight, with your elbows to your ribcage, holding the imaginary jump rope handles in each hand.
Push through your feet and jump off the ground while making small circles with your hands as if you were using a real jump rope. That’s 1 rep. Complete 50 reps.
Block 3: Lower Body
Sumo Squats
Why it rocks: This is a great move to contrast with your standard squats since it targets your glutes, hamstrings, quads, *and* inner thighs, says Beck. Plus, since you’ll feel the burn in your adductors (inner thighs), the move also helps to strengthen the smaller stabilizer muscles in your knees, hips, and ankles.
How to:
Stand with your feet slightly wider than shoulder width apart, weight evenly distributed, and toes turned out to 10 and 2 o’clock.
Keep your core engaged and chest tall as you inhale and bend your knees, sinking your hips down until your thighs are parallel to the floor. Think about pushing your knees out at the button of the position, while maintaining a neutral spine and your weight in your heels.
Exhale as you drive through your feet back to an upright standing position. That's 1 rep. Complete 10 reps.
2. Lateral Lunges
Why it rocks: “If your backside needs a pick-me-up, look no further, because a lateral lunge will work your outer glute muscles, and help you with upper leg definition,” says Beck. Additionally, this move is great for developing lower body stability and balance.
How to:
Stand with feet hip-width apart.
Take a big step to the side with your right leg, then bend your right knee and push hips back and lower until your right knee is bent 90 degrees. The left leg should be extended.
Drive through the right heel to return to start. Repeat on the left side. That's one rep. Do 10 on each side.
Workouts you can do anywhere are a game changer. A trendy, well-stocked gym is nice and all, but lifting weights isn't the only way to build strength, improve your flexibility, and master new skills. Maybe you’re working towards your first pullup, getting comfortable with basic bodyweight moves, or just building some good old foundational strength. If going after achievable goals and mastering new moves step-by-step sounds like a fun approach to working out (trust me, it is!), calisthenics might be right up your alley.
A calisthenics workout is a series of strength-building exercises that uses your bodyweight to work against gravity as the resistance to build muscle, balance, flexibility, and control, says Erin Beck, CPT, a personal trainer and director of training and experience at STRIDE Fitness. “The origin of the word ‘calisthenics' comes from the Greek words calli, meaning beauty, and sthen, meaning strength,” she says. Beginner calisthenics workouts are designed to prepare you to master the basic skills of training style, which include the pullup, bodyweight dip, pushup, L-sit, pistol squat, and toes-to-bar, says Summer, CPT, a calisthenics coach, athlete, and founder of Summerfunfitness, an online calisthenics training program.
Even if these goals feel unattainable based on where you're at right now, the good news is that working on basic calisthenics will help you build strength, mobility, balance, and coordination. The cool thing about calisthenics is that it can be done anywhere and can be easily modified for any fitness level and age.
Meet the experts: Erin Beck, CPT, is a personal trainer and the director of training and experience at STRIDE Fitness. Summer, CPT, is a calisthenics coach, athlete, and founder of Summerfunfitness, an online calisthenics training program.
Beginner Calisthenics Workout Benefits
So, why are calisthenics workouts worth your time? One of the biggest benefits of calisthenics is how beginner-friendly yet scalable it is, because it relies on simple movements that require little to no equipment, making it easy to start anytime, anywhere, says Beck. “Seasoned athletes can use it for cross-training, flexibility, and stability, while new athletes can use it as a starting point for their strength and mobility training,” says Beck. For beginners, exercises like modified pushups, bodyweight squats, and basic planks are foundational. As you get stronger and more comfortable with the basics, workouts can be easily leveled-up with simple progressions—there’s truly no limit to this stuff. The beauty of calisthenics lies in its playful and rewarding element; there are always more challenging variations to work toward, allowing you to progress at your own pace and gain a real sense of achievement from mastering new skills.
Since beginner calisthenics doesn’t involve loading up with heavy weight or using complicated equipment, the risk of injury is generally low, unless you’re trying exercises beyond your current ability level, says Summer. After all, calisthenics is strength training, and you can effectively build strength while simultaneously improving stability and mobility, says Beck, which can protect against injury in both athletic pursuits and everyday life. “If someone who trains calisthenics trips or rolls their ankle, chances are they’ll regain their balance or get back up from a fall more effectively than someone of the same fitness level who doesn’t do calisthenics,” says Summer. This makes calisthenics a great approach to lifelong fitness at any age.
How To Get Started With Beginner Calisthenics
To start, add a full-body calisthenics workout in your routine three times a week. Start with a short cardio warmup to elevate your heart rate, then move into two push moves, two pull moves, two leg moves, and two core moves, finishing with a brief cooldown, says Summer.
If you’re not looking to overhaul your current routine and dive headfirst into calisthenics-only sessions, simply identify your main goal. For many women, that might be achieving their first pullup. “If you have a specific skill you want to learn, such as a handstand or pullup, incorporate that practice at the beginning of your workout—right after your warmup—when you’re fresh and have the patience to focus on the skill.” Use resistance bands as needed for assistance when working on new skills, and if you want to DIY your own calisthenics workout, choose exercises that strengthen the same movement pattern as the skill you’re working towards. Consistent practice is key to mastering calisthenics moves, so be sure to prioritize your skill training often and early in the session when your energy is highest. You can do calisthenics exercises every day if you want, Becks adds.
All you need is your body and gravity to try your first calisthenics workout (check and check, we hope?).
Beginner Calisthenics Workout Plan
Time: 20 minutes | Equipment: Yoga mat (optional) | Good for: Total body
Instructions: This full-body calisthenics workout includes four blocks of work: cardio warmup, upper body, core, and lower body. Repeat each block three times before moving to the next. Rest between rounds as needed, and finish with a stretching cooldown.
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