After my body transformation (pushups to build muscle and lose fat) all my workouts are now bodyweight based, utilising parallel bars, pullup bars/chinup bars and simply hitting the ground for a set of diamond pushups! A calisthenics program works wonders for fast and powerful results.
My physique changed rapidly when I started doing just pushups with perfect form (squeezing and contracting the muscles with plenary of time under tension and mind muscle connection.) I wanted to experiment with pull ups / chin ups and dips in addition to doing my daily push up routine.
My current workout plan is a calisthenics circuit routine which I’ve noticed has already started to yield results. Increases in muscle mass, (especially my traps – which I feel during my dips!) and strength along with endurance due to the conditioning effects of super setting (with little rest) has meant my full body workout is paying off everyday.
When I take a set to failure/higher reps I usually take the next day off. For example, if I do chin ups to failure then next day I’ll do only pushing movements such as chest dips on parallel bars, push ups, diamond pushups and tricep dips. If I do various pulling and pushing sets to failure then I tend to take the next day off completely and just do some active recovery like walking (steady state cardio) which I’ve found doesn’t interrupt with recovery.
Let’s get into the first calisthenics program for beginners. If you’re looking to build muscle and lose fat getting shredded as fast as possible then check out the calisthenics workout routines I’ve put together below! Your bodyweight workout plans are ready to go, what are you waiting for!?
Beginner Calisthenics Workout Routine
This workout is for the calisthenics beginner, you must be able to complete at least five clean perfect form reps of each bodyweight exercise before attempting this workout plan.
Before we get into Pull Ups Vs Chin Ups I’ve included both to hit the lats and biceps a little harder.
Five exercise, five reps of each with 30 seconds between each exercises. Five rounds with 60 seconds rest between rounds.
Let’s recap the calisthenics workout routine exercises for beginners:
Palms facing away from you, hands just outside shoulder-width apart. Pull Ups with resistance bands can be used if need be, this is the equivalent of an assisted pull up.
Palms facing away towards you, hands shoulder-width apart. Chin Ups with resistance bands can be used if need be, this is the equivalent of an assisted chin ups.
On parallel bars lower your body until your upper arms are parallel to the floor. Read more about dips here. Dips with resistance bands can be used if need be, this is the equivalent of an assisted dip.
Until your arms are parallel to the floor.
Pull your ribs and pelvis toward each other, engaging your abs/core. Pull yourself to the ground. Don’t let your lower back sag. Read more about push ups here.
To recap, it’s five exercises (pushups, pullups, chinups, dips, squats), five reps each for a total of five rounds. Each time you do this workout, mix up the order of the exercises. When you hit five rounds with perfect form you’re ready for the intermediate calisthenics workout.
At this stage (beginner calisthenics routine) there is no ‘additional’ ab workout’. I say ‘additional’ as your abs / core will get worked HARD with push ups, pull ups, dips and squats. Any direct work will effect recovery. After, you can introduce extra ab workouts when the soreness stops.
- Pull Up Bar or Door Pull Up Bar or Pull Up/Dip Station.
Calisthenics workouts are super effective at getting you strong, lean and ripped depending on how you train using the different bodyweight exercises. As my transformation continues I work in a healthy dose of pull ups, chin ups and dips along with my daily diamond pushups for maximum muscle growth.
Are you doing any calisthenics movements?