Calisthenics Training And Exercise Table

What is Calisthenics training:

Calisthenics training is a form of exercise that involves bodyweight motions to increase strength, endurance, and flexibility. The term “calisthenics” comes from the Greek words kallos (beauty) and sthenos (strength), and it has been utilized as a training method since ancient times.

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?


  1. What is calisthenics?
  2. Calisthenics – Training methods
  3. Advantages and disadvantages of calisthenics
  4. Calisthenic exercises for beginners
  5. Calisthenics training table
  6. FAQS
  7. Conclusions

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 sthenosWhat do they mean by beauty Y 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.

As we will see below, the main calisthenics exercises focus their interest on the natural movement of muscle groups and not so much on strength and power.

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.

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

Calisthenics – Training methods

Depending on whether you focus on static exercises or dynamic exercises, there are different training methods. For the dynamic it is very important to train the technique and the repetitions. For the static, on the other hand, the important thing is to maintain the same position for as long as possible.

The progression is one of the key concepts when it comes to practicing calisthenics: in order to progress towards more complicated exercises we must master the most basic exercises and not skipping stages in our training progress.

Another way to progress can be use of elastic bands in our training. The bands can help us tackle certain exercises without having to force the machine too much.

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 in 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. Obviously 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 in a global way. 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 of will allow to introduce 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: without realizing it you will be working muscles of the whole 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 successfully 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?
Absolutely, 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 own 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.

How frequently should I practice calisthenics?
Although the frequency of calisthenics training varies depending on personal objectives and fitness levels, it is typically advised to perform it at least 2-3 times per week.

Can flexibility be improved by calisthenics training?
Sure, calisthenics training can increase flexibility by including activities like yoga poses and stretching.

What are some advantages of practicing calisthenics?
Improved strength, endurance, flexibility, and cardiovascular fitness, as well as greater calorie burn and weight loss, are all advantages of calisthenics training. Without any special equipment or a gym membership, it can be done anywhere.


  • In calisthenics exercises, working with your own 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


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