Calisthenics training and exercise table 2024

What is Calisthenics training:

Calisthenics exercises are a series of movements that target the muscles in the human body and aim at enhancing strength, fitness and flexibility. The term “calisthenics“↗ in taken from the Greek words were kallos for beauty and stenos for strength and has been used as a training approach for millennia.

More and more athletes are seen performing spectacular calisthenics exercises in places specially equipped for it. Do you want to know how to perform these exercises?

What is calisthenics?

Calisthenics is a sport modality of an urban character whose origin dates back to the early 2000s in New York, on the open-air training courts of the big city. The word calisthenics comes from Greek, from the words kalos Y What do they mean by beauty strength, respectively? The term could, therefore, be translated as “beautiful force”, due to the plasticity of the postures that its exercises generate.

The training Calisthenics ↗is based on body balance, although many of them work on what we know as advanced bodyweight exercises or bodyweight. These are divided into two modes: static or dynamic and tend to be somewhat related to the gymnastic tradition.

It is one of the most fun, technical, and complete sports that exist and its name is due to Greek origin. The word comes from the terms Kallos (beauty) and Sthenos (strength).

Its objective is none other than to unite these two words to work in the best possible way the beauty of the body in movement.

The search for this harmony makes calisthenics one of the most technical disciplines in the world of fitness. Precision and coordination in each movement are essential to increase the difficulty of the exercises and avoid the appearance of untimely injuries.

Calisthenics is perfect for working on physical strength, flexibility, agility, and coordination. A sports discipline that allows you to unite body and mind in a very special way.

For years it has been practiced independently and in calisthenics parks, but more and more gyms are also adapting their facilities to this growing modality.

Calisthenics – training methods

Exercise the usage of frame weight as resistance, calisthenics requires little gadgets. It specializes healthcare flexibility and electricity with rich focus and significance. Another form of a calisthenics habitual can contain numerous schooling techniques to advertise certain muscle agencies and accomplish rare overall fitness desires. Here are a few famous methods to teach calisthenics: Here are a few famous methods to teach calisthenics:

Simple Exercises

  • Push-ups: Work the triceps, shoulders, and chest.
  • Pull-ups: Strengthen your fingers and back muscular tissues.
  • Dips: With the help of sneakers, work your shoulders, chest and triceps.
  • Squats: Pay attention to your quadriceps and glutes in addition to your lower frame.

Increasing Stress

  • By including repetitions, adjusting the leverage, or adding versions, you can progressively boost the difficulty of the sporting activities.
  • Go from standard push-usato diamond push-u.S.A.Or from popular squats to pistol squats, for instance.

The isometric degree

  • Use your muscular tissues without moving your joints.
  • Examples of exercises that sell stability and static electricity encompass the wall take a seat, L-sit down, and plank.

Plyometric Exercises

Make use of forceful motions to construct electricity. Plyometric workouts encompass burpees, clap push-ups, and bounce squats.

Training in Skills

  • Concentrate on growing superior techniques and maneuvers, like the front levers, muscle-ups, and handstands.
  • Necessitates frame control, balance, and coordination.

Circuit Instruction

  • Create a circuit with special calisthenics physical games and little to no rest in among sets.
  • Increases coronary heart health while constructing muscle.

HIIT, or high-intensity c language training

  • Alternates between rest or decrease-intensity activity durations and short, severe exercising bursts.
  • May be used with calisthenics physical activities to enhance cardiovascular health and successfully burn fats.

Smoothing the Path

  • Throughout the day, carry out submaximal units of sporting events with an emphasis on approach and extent.
  • Aids in growing stamina and energy without overtraining.

Training in Volume

  • For a higher general schooling extent, perform a greater range of sets or repetitions.
  • Beneficial for encouraging hypertrophy and growing muscle endurance.

Group or Partner Exercises

  • To add variant and motivation, introduce institution challenges or accomplice sporting events.
  • Group relay races and associate push-America are examples.

Particular Muscle Separation

  • By specializing in particular movements, you could isolate specific muscle businesses.
  • For example, tricep extensions to reinforce the arms or leg increases to reinforce the stomach.

Advantages and disadvantages of calisthenics


As I have previously commented, Calisthenics ↗is a very complete sport and one of the ones that best works the coordination of the body and the different muscle groups. Next, I leave you a list of the main benefits of calisthenics.

  • It can be practiced anywhere: Calisthenics is great because it can be done anywhere and at any time. Although the ideal is to practice it in a park or a gym, you can perfectly mount a calisthenics circuit in your own home. A small space can be more than enough to set up a basic exercise routine in a few minutes. Remember that it can be done without additional loads of weight.
  • Minimum investment: All you need to start is comfortable clothes. From here it is a matter of letting your imagination flow and adapting to what the environment can offer you. If you end up becoming a fan of calisthenics, it is best that you join a gym to work on other types of exercises and that you let yourself be advised by a professional. At this point, the investment can be increased with a weighted vest, elastic bands, or exercise bars.
  • Global improvement: Unlike exercises with gym machines, in which muscle groups are worked in isolation, calisthenics allows you to improve your physical condition globally. Most exercises require constant activation and tension of different muscles, so without realizing it, you will be working different parts of the body at the same time. The constant physical improvement will allow to introduction of progressively greater difficulty and increase the workload. Some physical trainers combine calisthenics exercises with HIIT practices. A perfect combo to lose weight and tone up at a breakneck pace.
  • Functional training: calisthenics can be considered a functional sport so its practice will also be of great help in real life. The movements of the day-to-day will be more comfortable and less aggressive. Thanks to calisthenics you will improve the position of the body and the healthy technique of the different movements.
  • Muscle definition: subconsciously, the physical exercise or exercise to tone up muscles implemented will be all over the body. Calisthenics is ideal for working all muscle groups in a single day. Biceps, triceps, pectorals, abs…. the laces are more than insured.
  • Fun and improvisation: although there are a series of basic exercises for calisthenics (we will see them below) there is nothing written about the limits of calisthenics. The imagination can give a lot of play and at any moment a new exercise can come to mind. The list of exercises for calisthenics is limitless.
  • Strength, agility, and coordination: calisthenics allows you to work on strength, agility, and coordination in the same sport. High-difficulty exercises require the simultaneous work of all these aspects. Few sports are more complete on a functional level and technique is key to completing the routine.
  • Connect body and mind: calisthenics works simultaneously with body and mind. Brute force is of little use if you are not able to manage it and transmit it to the appropriate part of the body. From a certain difficulty in the exercises, concentration is essential.


  • Cold and bad weather can make this activity unappetizing
  • Not yet widespread in many cities
  • If the exercises are not performed correctly, there is a risk of injury
  • It focuses mainly on the upper body and relegates the lower body to the background

Calisthenic exercises for beginners

The training of calisthenics is many and varied. Some of them also suffer slight variations, so we have a lot to choose from. Some of the best-known are muscle-ups, the human flag, the dragon flag plank, and front and rear levers…

In any case, before embarking on advanced exercises, you need to master other more basic ones, which will allow you to progress adequately.


Degree of difficulty:Hard
Train:Back. Arms. Torso.
Note:Hold the pull-up bar just past shoulder height. Make sure your chin is above the height of the bar.


Degree of difficulty:Half
Train:Chest. Shoulders. triceps
Note:Tense the abdomen so as not to force the back.


Degree of difficulty:Half
Train:Abdominal muscles + hip
Note:Keep your back straight during the exercise

Parallel dips or dips

Degree of difficulty:Half
Train:shoulders and chest
Note:Bend your arms as far as you can to take advantage of the range of motion in your shoulders.

Hanging Leg Raise

Degree of difficulty:Half
Train:Abdomen, hips and forearms
Beachte:Work without momentum.


Degree of difficulty:Easy
Train:body stability
Note:Tense the abdomen so as not to force the back.



What is calisthenics training?

Bodyweight exercises are used in calisthenics training to increase flexibility, strength, and endurance.

What types of calisthenics exercises are there?

Push-ups, pull-ups, squats, lunges, planks, and other bodyweight exercises are a few calisthenics examples.

Can you practice calisthenics at home?

You may practice calisthenics at home without special equipment or a gym membership.

Are novices able to engage in calisthenics training?

Indeed, calisthenics training may be altered to accommodate various levels of fitness, making it appropriate for novices.

How do calisthenics training and weightlifting compare?

Both calisthenics training and weightlifting attempt to increase strength, however, calisthenics emphasizes motions with one's body weight whereas weightlifting involves lifting outside weights.

Will exercising with calisthenics help you lose weight?

Indeed, calisthenics training increases calorie burn and encourages fat reduction, which both aid in weight loss.

Are those with injuries able to train in calisthenics?

Depending on the kind and extent of the injury. Although certain injuries can be accommodated with modifications to calisthenics exercises, it's vital to speak with a healthcare provider before beginning any exercise program.


You would like to read this Research article: How to Build Muscle and Strength With Calisthenics Training


  • In calisthenics exercises, working with your body weight is very important.
  • Calisthenics works above all strength, coordination, and mobility.
  • It also greatly improves one’s body awareness.
  • It mainly consists of advanced bodyweight exercises with elements of gymnastics.

Video Credits:

Adam Frater

Our advice: Calisthenics training is very demanding on our body. You need a good protein intake to help your muscles regenerate properly after training. Our creamy protein shake provides your muscles with 24g of pure protein with each serving.

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