If you’re an avid gym-goer, it’s easy to forget about calisthenics.
In an effort to gain major muscle or optimize time in the gym, you might find yourself rushing to free weights or some of your favourite workout equipment.
However, if you want to maintain your exercise regime on the go, build endurance, or work out when it’s just can’t get to the gym that day, you need to develop a calisthenics routine.
Calisthenics are a group of exercises that use repetition and bodyweight to build different muscles.
When you put a few different calisthenics exercises together, you’ve got a simple routine that you can do almost anywhere, with no equipment required.
Even though calisthenics may look simple, in order to get visible results your routine needs to be customized to your fitness and skill level. It should also grow with you, so you’re steadily building muscle mass without overworking yourself into an injury or strain.
Today, we’ll cover everything you’ll need to develop a calisthenics routine that powers up your overall fitness, strength, and endurance.
How to Create a Great Calisthenics Routine
A great calisthenics routine is composed of a variety of bodyweight exercises that together provide a full-body workout. Most of these exercises (like pull-ups, jumps, and push-ups) are common exercises that most people already know how to do. The key is putting them together in a circuit that gradually intensifies.
You don’t want the routine to be too easy. Our bodies will eventually adapt to the stress we’re placing on it, and all the benefits of our carefully-planned routine will be lost.
Here are the steps you should be taking when developing your own customized calisthenics routine.
Tailor Your Routine to Your Goals and Fitness Level
One of the best aspects of a calisthenics routine is that it can easily be tailored to suit different fitness levels and goals.
Before you get started, do some research to see what kinds of routines are out there already. There are lots of sample calisthenic routines geared towards every type of athlete. Take inspiration from these, and make sure that your routine is suited to your fitness level as well as your goals.
Choose Variations of Fundamental Exercises to Work Every Muscle
Calisthenic exercises may look simple, but they offer plenty of customizability, so you can choose any variation that you like.
Some of the most common fundamental calisthenic exercises include push-ups, pull-ups, dips, squats, leg raises, and more.
Depending on which muscles you want to target, you can stick with the standard form of an exercise like a pull-up, or introduce variations that work different muscles.
For example, as you get more advanced, you could substitute wide-grip push-ups, diamond push-ups, or clap push-ups instead of the more basic form. This keeps things interesting and ensures your routine doesn’t stagnate.
Develop a Training Schedule
Once you’ve developed a basic calisthenic workout, the next step is planning out your training schedule. Having set workout times noted in your calendar every week makes it harder to forget.
Consistent workout times every week also make it easier to track your progress.
Example of Great Calisthenic Workout Routines
Sometimes, it’s easier to start with a simple workout developed by a pro, then add and subtract exercises as you get to know the routine. Here’s one that was developed for beginners.
Example Beginner Routine
10 pull-ups
10 chin-ups
20 dips
25 jump squats
20 push-ups
50 crunches
10 burpees
30 seconds of jump rope
For one workout, repeat this routine three times, resting for 30 seconds between each exercise and 3 minutes in between each repetition.
Example Advanced Routine
If you’re looking for a more complex routine geared towards advanced athletes, this workout is quick yet intense. Each exercise is performed for 30 seconds.
Handstand
Jump squats
Wall push-ups
Kick up push-ups
Side-to-side squats
X’s and O’s core workout
Dips
Jumping lunges
Hops
Pull-ups
Incorporate Calisthenics Into Your Everyday Life with HouseFit
Calisthenics provide a great full-body workout without the need for complex equipment, or even a dedicated workout space.
You can even take your workout to the nearest North York park on the next sunny day.
Once you’ve developed your own calisthenic routine, you can take your workout anywhere, and track your progress easily.
If you’re interested in working with a personal trainer who can help you develop your own totally customized calisthenics routine, come visit us at HouseFit.
All of our personal trainers have the experience necessary to help you craft a personalized full-body workout plan, track your progress along the way, and motivate you to achieve your fitness goals.
Want us to help you carve out a clear path to your fitness goals? Come in for a free 90-minute assessment, and we’ll help you get started.