In this article we are giving you a taster of how to learn calisthenics. All you need to do is use your own bodyweight, space and time to achieve your results! 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! 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 wall, hands on floor slightly wider than shoulder-width apart.
- One at a time, place feet on wall slightly higher than shoulders (as shown).
- Hold for 30 seconds, then do push-ups for 30 seconds, keeping arms close to body.
- Make it easier: Place feet on floor.)
Related article: These Exercises Will Take Your Calisthenics Workout To The Next Level
2. Bridge Dip:
Works: arms, back, core
How to:
- Sit with heels on wall at knee level, palms on floor under shoulders, fingers facing wall.
- Press into floor to lift hips a few inches.
- Bend elbows, lowering body for 2 counts to hover 1 inch above floor (as shown); press back up for 2 counts.
- Continue for 1 minute.
- Make it easier: Place one foot on floor.
Related article: Calisthenic Programme: Lean Muscle Without Equipment
3. Wall Sit:
Works: core, butt, quads
How to:
- Sit with back against wall, knees bent 90 degrees.
- Lift and extend right leg at hip level (as shown).
- Hold for 30 seconds; then pulse left leg for 30 seconds.
- Make it easier: Lower leg for pulses.
Related article: 6 Incredible Yet Tough Exercises That Build Immense Amount Of Muscle
4. Runner’s Lunge:
Works: core, butt, quads
How to:
- Stand with back about 3 feet from wall.
- Lift right leg and place toes on 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.
- Make it easier: Don’t twist.
Related article: The 10-Minute Bodyweight Workout That Will Keep You Strong And Lean That Can Be Done At Home
5. Thread the Needle:
Works: arms, chest, core
How to:
- Start in a side plank with right hand under shoulder, feet against base of wall with left toes touching right heel.
- Extend left arm to ceiling.
- Over 4 counts, rotate torso to bring left arm down and under chest (as shown).
- Return to start over 4 counts.
- Continue for 1 minute.
- Make it easier: Don’t rotate.
Related article: Try These Leg Exercises That Include Only Your Bodyweight To Sculpt And Shape Your Thighs
6. Ultimate Pike:
Works: arms, chest, back, core
How to:
- Kneel with back to wall, hands on floor slightly wider than shoulder-width apart.
- One at a time, place feet on wall 12 to 36 inches above 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.
- Make it easier: Place feet on floor.