Calisthenics routine for beginners

Beginner Level. This calisthenics routine for beginners is going to be a simple

full body workout. Most of the routines we are going to teach you are full body
so that you can have constant development. It should be noted that in Street
Workout there are calisthenics exercises with a chest routine, leg routine,
biceps routine, back routine, and gaining strength. This type of routine will be
announced later.
 Preheat for 15 – 20 min.
 Simple push-ups – 10 reps.
 Pull-up to chin – 6 reps.
 Difficult Pull-Up – 3 reps.
 Regular pull – 6 reps.
 Regular push-ups – 6 reps.
 Repeat the cycle 3 times with the same repetitions.

Note: Rest between exercises is essential, in this case, between cycles. Rest 4
minutes between each cycle of this basic calisthenics routine.

Calisthenics routine for medium level

Intermediate level. For the intermediate level calisthenics routine we are going
to make it a little more complicated. Not so much about the strengthening
exercises, but more about the time, quantity, resistance and repetitions that we
should have.
 Preheat for 15 – 20 min.
 Diamond hand push-ups – 10 reps.
 Regular pull – 10 reps.
 Korean Dips – 10 reps.
 Regular pull – 6 reps.
 Floor to chest pull – 25 reps.
 Difficult Pull-Up – 12 reps.
 Regular funds – 8 reps.
 Repeat the cycle 4 times with the same repetitions.
Note: Rest between exercises to strengthen each muscle is essential, in this
case, between cycles. Rest 4 minutes between each cycle of the medium level
calisthenics routine.
 Advanced Calisthenics Routine

Advanced Level. When you can complete this advanced calisthenics routine, it
means you have reached a level where you can do almost anything. This is a
combination of full body and a couple of other exercises to give the body and
muscles a rest between each exercise. Mastering your body weight makes for a
better performance when you want to work on a full body routine. After this
advanced calisthenics routine you will be able to easily complete a Spartan
routine, which will be explained later.

 Preheat for 15 – 20 min.

 Diamond hand push-ups – 30 reps.
 Legs raised – 30 reps.
 One-arm push-ups – 15 reps each hand.
 Plank – as long as you can.
 Difficult Pull-Up – 30 reps.
 Squat jumps – 30 reps.
 Regular push-ups – 30 reps.
 Repeat the cycle 3 times with the same repetitions.

Note: Rest between exercises is essential, in this case, between cycles. Rest 4
minutes between each cycle of the advanced calisthenics routine.

TYPES OF STREET WORKOUT ROUTINE

Street Workout is another way of calling the calisthenics routine but with a small
difference between the exercises. Street Workout calisthenics routines have
their complexity, since only advanced users like to do these workouts that
require a lot of resistance, stability and control. But just as there are different
types of training routines, there are also training tables and calisthenics routines
by levels, in combination with various types of Street Workout routines. That's
why today, we're going to show you a couple of different training routines in the
world of Street Workout and calisthenics. When you perform Street Workout
calisthenics routines you can be sure that you are doing a bodyweight workout.

Full Body
Training with Full Body calisthenics routines or also with full body routines helps
to gain muscle or even with a good full body calisthenics routine it helps to lose
weight. Aimed at intermediate training, which can be done 1 or 2 times a week.

Preheat for 15 – 20 min.

 Diamond hand push-ups – 30 reps.

 Squat jumps – 45 reps.
 Pulldown to chest – 18 reps.
 Wait seated at 90º degrees – 2 minutes.
 Plank – as long as you can.
 Clapping Push-Ups – 20 reps.
 Difficult Pull-Up – 30 reps.
 Legs raised – 25 reps.
 Repeat the cycle 3 times with the same repetitions.

Spartan routine
Perseverance, entrepreneurship and wanting to achieve it are three objectives
that every person must set to begin a calisthenics routine or a type of training to
increase strength, in this case the Spartan routine refers to the famous and
shocking film "300" where it demonstrates a full body routine, which strengthens
biceps, triceps and abs. In addition, this strong calisthenics routine to burn fat
helps you lose weight. The calisthenics routine by levels recommends
performing the following exercises in order for people with an intermediate level:

Day 1
 100 Push-ups – 2 reps.
 150 Squats – 2 reps.
 100 Sit-ups.
 100 Lumbar.
Day 3
 30 Handstand Push-Ups – 2 Reps.
 30 Overhand grip pull-ups – 2 reps.
 50 Diamond Push-Ups.
 100 Lunges.
Day 5 (5 rep circuit)
 5 Pull-ups with supine grip.
 7 Pistol squats.
 9 Diamond push-ups.
– Second round –
 10 Abs.
 10 Lumbar.

Day 7
 100 Squats.
 100 Push-ups.
 100 Burpees.
  50 Sit-ups.

Note: Up to this point, 7 days of training taking into account the rest on
intermediate days such as days 2, 4, 6 and 8. It is also recommended to rest
between exercises with 4 minutes between each cycle.

STREET WORKOUT ROUTINE WITH MATERIALS

For this type of calisthenics routine generally used by people with an
intermediate or advanced level, where apart from holding their body weight they
include materials to increase strength and resistance such as parallel bars. The
Street Workout style attracts the attention of many fans in the fitness world by
adding different calisthenics exercises to strengthen muscle groups, creating
the best calisthenics routine. This time, a Street Workout routine with materials
that are generally found in any basic recreational park.

Calisthenics with rings

This calisthenics routine with rings will help improve our body's cardiovascular
capacity, as well as strength and endurance. How to start? To begin the
calisthenics routine with rings we can go to basic recreational parks; It is
important to keep in mind that the routine will decrease in difficulty as you
progress through it. The calisthenics routine with rings will be oriented at a
beginner level:

 Preheat 10 – 15 minutes.
 Perform the most complex exercise such as muscle-ups for 1 minute.
 Accumulate for 1 minute repetitions of L-sits.
 Maximum funds for 1 minute.
 Maximum oar reach for 1 minute.
 Long rest and repeat 2 or 3 times.

Note: Rest between exercises is essential, in this case, between exercises

deserves 1 minute of rest and 4 minutes of rest between each cycle. You can
increase the training according to the person's physical improvements,
practicing the routine 1 or 2 times per week.

Calisthenics with bar

We know that the calisthenics routine better prepares the body by giving it
greater performance in strength and resistance through progressions, a workout
with a calisthenics routine with bars will make a big difference in our body. The
calisthenics routine with bars directly exerts force on the upper body. An
effective routine for intermediate level will consist of the following:

 Preheat 10 – 15 minutes.
 Muscle – Up – 8 reps.
 Chin – Up – 8 or 10 repetitions.
 Funds – 10 reps.
 Pull Up – 10 reps.
 Lateral Raises – 15 reps.
 Take a long break and repeat 2 or 3 times.

Note: Rest between exercises is essential, in this case, between exercises

deserves 1 minute of rest and 4 minutes of rest between each cycle.
ROUTINE BY OBJECTIVES
It is very clear that training must have a focus and a goal, adding a calisthenics
routine by muscle or by goal will help the training. Likewise, it is used in the
fitness world and even more so when working with calisthenics routines to burn
fat, to have greater resistance or even to increase mass or volume. The
calisthenics routine by levels will work for beginner level, intermediate level, and
advanced level students. It is aimed at people who want strength and
endurance through exercises to strengthen our body.

Calisthenics for weight loss

The conglomeration and combination of the quality of the exercise, the type of
routine and the correct diet will make a great change and evolution in our daily
life. To begin with, the calisthenics routine for weight loss does not require
expensive equipment or attending a special center to start losing weight, it
should be taken into account that the calisthenics routine can vary according to
the needs, these are the exercises that will make us lose weight:

 Squats.
 Push-ups.
 Thrusts.
 Jumps.
 Abdominals.


Advanced calisthenics exercises for weight loss.
 Jumping lunges.
 One-leg squats.
 Push-ups with jump or power.
All people have different metabolisms and types of exercises in exact
combinations as well as the diet according to their needs, it is advisable to start
as a beginner and increase the repetitions and speed level where generally the
repetitions range between 12 and 15 per cycle.

Note: Rest between exercises is essential, in this case, between cycles. Rest 4
minutes between each cycle. Do this routine 3 or 4 times a week
Calisthenics to gain strength
There are calisthenics routines to gain strength where full body training is of
vital importance since from there the quality of the exercise and the
effectiveness in the different series to be performed will be taken. Let's keep in
mind primarily that strength is a necessary attribute to gain muscle mass, or to
advance faster in any goal. In this case an intermediate level calisthenics
routine to gain strength:

Intensity: High; looking for more complicated calisthenics exercises.

 Volume: 4 – 5 sets.
 Rest: 3 – 5 minutes between exercises.
 Frequent activity: 3 – 4 routines per week.
Applied to the calisthenics routine it would be:
 Pre-warm-up 10 – 15 minutes.
 Tuck to handstand raises – 15 reps.
 Muscle – Ups on rings – 20 repetitions.
 Accompanied one-arm pull-ups – 12 reps.
 Ring dips – 20 reps.
 Weighted Pistol Squat – 20 reps.
 2 or 3 cycles with previous breaks.

Note: Rest between exercises is essential, in this case, between exercises

a minimum of 2 minutes of rest is required and 4 minutes of rest between
each cycle.

Calisthenics to gain volume

Growing muscle through a full-body calisthenics routine is the goal of thousands
around the world, but they do not really take into account different aspects that
are needed for this to be accomplished, likewise, the technique, the diet and the
best calisthenics routine to feed the muscle groups are of great importance. In
this routine, one of the best ways to perform the activity at a beginner level is
specified:

 Preheat 10 – 15 minutes.
 Pull-ups – 8 or 12 reps.
 Funds – 8 or 12 repetitions.
 Push-ups 8 or 12 repetitions.
 Muscle – Ups – 8 or 12 reps.
 Full Planche – 8 or 12 reps.
 Control the repetitions and try to rest less.

Note: It is important to perform the exercises with good rhythm and quality to
increase effectiveness. Just as the rest between exercises should be 1 minute
or less, you can increase the pressure on them.
CALISTHENICS ROUTINE BY MUSCLES
Practicing calisthenics routine by muscles is one of the best ways to develop
our body. Many specialists recommend this type of training since the exercise is
converted into daily fractions, allowing the muscles worked according to the
calisthenics routine to rest for 24-48 hours. In the same vein, these full-body
calisthenics routines divided by muscles are designed for people who aim to
train for hypertrophy and who can achieve better results when they put in more
effort.

Calisthenics for chest

The chest is made up of a muscle that is usually described as “big” but is
actually made up of a major and a minor pectoral muscle. A calisthenics routine
to tone the chest can be used by a beginner or intermediate level student, what
counts in this case is a good pectoral workout. A beginner level calisthenics
chest routine will be:

 Push-ups – 10 reps.
 Static funds – 15 repetitions.
 Incline push-ups – 12 reps.
 Short push-ups – 10 reps.
 Push-ups on knees – 12 reps.
 Negative push-ups – 8 reps.
 Perform 4 times.

Note: Rest between exercises is vitally important, take into account 1:30''
between cycles and exercises. This workout is aimed at beginners. It is
recommended to do it 1 or 2 times a week, remembering that other muscle
groups should be trained.

Calisthenics for legs

A great opportunity to progress and tone half of your body. Adding a
calisthenics routine for legs to our training is of great importance. It's not
enough to do a few squats, calisthenics exercises will increase the endurance
of your lower body. Many of us wonder how to start the routine. Follow these
steps and exercise the muscle groups of the lower body:

Warm-up and stretching 15 – 20 minutes.

 Lunges – 10 reps.
 Femoral bridge – 10 repetitions.
 Sumo squats – 12 reps.
 Squats – 20 reps.
 Calf Raises – 20 reps each leg.
 Static squat against wall – 30 seconds.
 Perform 4 times.

Note: Rest between exercises is vitally important, 1:30'' is enough. These

exercises are for beginners and are designed to build strength and endurance
in the quads and hamstrings, where you can then add more effort later. Perform
2 or 3 times a week.
Calisthenics routine for arms
Of the most searches on the entire internet and in every fitness guidance book,
the calisthenics routine for arms applies great importance to the development of
calisthenics training even when you are at a beginner level since multiple
exercises to be performed will depend on it. The main idea is to perform each
exercise with dedication and quality to obtain greater effects. The best
calisthenics routine for arms consists of 13 exercises:

Preheat 15 – 20 minutes.

 Regular pull-ups – 4 reps.

 Chin Ups – 4 reps.
 Single-arm push-ups – 4 reps per arm.
 Skullcrushers – 8 reps.
 Right plank – 15 seconds.
 Regular plank – 30 seconds.
 Left plank – 15 seconds.
 Short Chin Ups – 3 reps
 Incline push-ups – 15 reps.
 Regular chin ups – 3 reps.
 Triceps extension – 8 reps.
 Wide chin ups – 3 reps.
Note: Rest between exercises is vitally important, take into account 1:30''
between cycles and exercises. You can repeat this routine 1 or 2 times a week
depending on your training plan. Aimed at beginner level.
Calisthenics for back
Working your upper body with a good calisthenics routine is a viable option to
enter the world of fitness and improve your physical condition. Many people
even reject the idea of purchasing the services of a gym, replacing it with
calisthenics training. Through training you develop greater definition, volume,
strength and resistance in whatever you can set out to do.

 Preheat 15 – 20 minutes.
 Prone pull up – 4 reps.
 Supine pull up – 6 reps.
 Short pull-ups – 8 reps.
 Half supine isometric – 10 seconds.
 Isometric supine up – 15 seconds.
 Repeat 4 times.

Note: Rest between exercises is vitally important, take into account 1:30''
between cycles and exercises. Beginner level calisthenics back workout
routine. Repeat once a week and you can train other muscle groups.
Calisthenics for shoulders

In this type of calisthenics routine for shoulders, it must be taken into

consideration that the training must be done carefully and have knowledge of
the process of calisthenics exercises, mainly to avoid injuries and then to
perform the routine perfectly. In addition, it should be taken into account that the
preheating must be carried out thoroughly for approximately 10 or 15 minutes.
With this basic calisthenics routine to train shoulders, performing it once a
week, you will be:

 Preheat 10 – 15 minutes.
 T Changes – 6 reps.
 Pike push ups – 8 reps.
 Pike walks – 8 reps.
 Incline push-ups – 10 reps.
 Frog – 15 seconds.
 Static assisted handstand – 30 seconds.
 Lean Planche – 10 seconds.
 Repeat 4 times.

Note: Rest between exercises is vitally important, take into account 1:30''
between cycles and exercises. Beginner level calisthenics back workout
routine.
 CALISTHENICS ROUTINE FOR WOMEN
Women's calisthenics training begins at a slower pace than men's, although the
weight, control, strength and other characteristics are certainly different. The
idea is to encourage exercise to strengthen muscle groups and daily effort with
the aim of being able to go one step further in each workout. Just like men,
women work with push-ups, dips, pull-ups, squats but at a lower level and with
short precisions. The objectives that should be set for women mainly will be:

– Perform supine pull-ups.

– Perform full push-ups.
– Perform dips up to 90°.
– Perform pistol squat.

Low level routine for women (short reps):

 Frog
 Plank with elbow support.
 Low bar forward pullover.
 Static pine on wall.
 Squats – 30 seconds
 Calf Raises – 20 reps each leg.
 Push-ups lowering to elbows.
 Freestyle push-ups.
 Repeat 3 times.
Note: Rest will be exemplary in the training routine, take 1 minute rest between
exercises, 3 minutes between cycles. It is recommended to do it 3 or 4 times a
week. Aimed at beginner level, taking into account the repetitions that can be
granted and then demanding more each day.

A good diet is not only very important in order to maintain a good

state of health and well-being, but it is also essential in any sporting
practice if we want to make decent progress and obviously, in
calisthenics it was not going to be any different. For more information,
in this article you have a list of diets that may interest you.
Below you will find a short explanatory guide so that you know how to
follow a diet to gain muscle mass in calisthenics. It will be very
practical and will help you achieve your goals.

Guide to dieting to gain muscle mass

Step 1: Calculate your calorie needs

First, we need to calculate how many calories we need to consume to

gain weight. If we want to gain muscle mass, we must consume more
calories than we use so that our body has extra calories to build
muscle.

The calculation is easy:

 Target body weight x 40 = daily kcal to consume up to our goal

An example for an 80kg individual who wants to increase his weight
to 88kg to gain muscle mass:

 88kg target weight x 40kcal per kilogram = 3520kcal per day to

consume
Before continuing, you should know that:

 1g of Protein is equivalent to 4kcal

 1g of Carbohydrate is equivalent to 4kcal
 1g of fat is equivalent to 9kcal
Remember that every diet should be adjusted relatively frequently,
ideally every week depending on the progress; if we gain too much
weight, we will cut calories from carbohydrates and fats, but never
from proteins.

However, if we are not gaining weight or gaining too little, we will

increase calories from carbohydrates and fats and eventually, we may
also increase calories from proteins.

Step 2: Calculate your protein needs

There are different macronutrients, which are proteins, carbohydrates

and fats. The one we are most interested in calculating is protein,
since if protein consumption is not high enough, we will not be able to
gain muscle.
Again, the calculation is quite easy:

 Target body weight x 2.5 = Daily protein to consume for our

goal
Taking the example above:

 88kg target weight x 2.5g of protein per kilogram = 220g of

protein to consume daily
Step 3: Calculate your carbohydrate and fat needs

Once we know how many calories we need to consume to gain weight

and how much protein we need, it is time to calculate the amounts of
the other two macronutrients, fats and carbohydrates.

As long as the first two factors are met (calorie and protein intake)
the amount of fat and carbohydrates is somewhat irrelevant, so we
will simply assign the same amount of calories to each, taking the
example of the individual above:

 220g of protein x 4kcal = 880kcal assigned to proteins

 3520kcal daily – 880kcal from protein = remaining 2640kcal to
be divided equally between carbohydrates and fats
 2640 / 2 = 1320kcal for carbohydrates and fats
 1320kcal / 4kcal of each gram of Carbohydrate = 330g of
Carbohydrates to consume each day
 1320kcal / 9kcal of each gram of Fat = 146gr of Fat to consume
each day