In this article, we are giving you a taster of how to learn calisthenics. All you need to do is use your own body weight, space and time to achieve your results!

So, it’s perfect if you don’t have time, or can’t afford the gym! All you need is to perform repetitive exercises that use the resistance of your own body to build strength, increase flexibility and burn fat.

As no equipment or weights are used in calisthenics, and the exercises can be performed anywhere there is a floor and wall, plus enough space to move in. We find this great for all athletic types for all to do!

With these 6 exercises, complete with how to make it easier, in case you are new to this. We will show you how to become a calisthenics pro in no time, whilst toning and strengthening your full body.

1. Wall Push-Up:

Works: arms, chest, back, core, quads

How to:

  • Kneel with back to the wall, hands on the floor slightly wider than shoulder-width apart.
  • One at a time, place feet on a wall slightly higher than shoulders (as shown).
  • Hold for 30 seconds, then do push-ups for 30 seconds, keeping arms close to the body.

Related article: Calisthenic Programme: Lean Muscle Without Equipment

2. Bridge Dip:

Works: arms, back, core

How to:

  • Sit with heels on the wall at knee level, palms on the floor under shoulders, fingers facing wall.
  • Press into the floor to lift hips a few inches.
  • Bend elbows, lowering body for 2 counts to hover 1 inch above the floor (as shown); press back up for 2 counts.
  • Continue for 1 minute.

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3. Wall Sit:

Works: core, butt, quads

How to:

  • Sit with back against the wall, knees bent 90 degrees.
  • Lift and extend the right leg at hip level (as shown).
  • Hold for 30 seconds; then pulse left leg for 30 seconds.

Related article: Yoga and Stretching Exercises & Correct Form

4. Runner’s Lunge:

Works: core, butt, quads

How to:

  • Stand with back about 3 feet from the wall.
  • Lift right leg and place toes on the wall. Bend left knee deeply and extend arms.
  • Twist torso left, bringing right hand to left foot (as shown).
  • Turn back to centre and straighten front leg over 4 counts.
  • Continue for 2 minutes.

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5. Thread the Needle:

Works: arms, chest, core

How to:

  • Start in a side plank with the right hand under shoulder, feet against base of the wall with left toes touching right heel.
  • Extend left arm to the ceiling.
  • Over 4 counts, rotate torso to bring left arm down and under the chest (as shown).
  • Return to start over 4 counts.
  • Continue for 1 minute.

Related article: 5 Minutes Flexibility and Stretching Home Workout

6. Ultimate Pike:

Works: arms, chest, back, core

How to:

  • Kneel with back to the wall, hands on the floor slightly wider than shoulder-width apart.
  • One at a time, place feet on wall 12 to 36 inches above the floor.
  • Over 4 counts, pull belly in to lift butt into a pike and push weight into toes (as shown).
  • Return to start over 4 counts.
  • Continue for 1 minute.